My Path to Wellness_A01723797_Sergio Rene Castillo Cantú by Sergio René Castillo Cantú https://padlet.com/a017237971/2vr542ragu9uarss Write down the prototype of your self-care plan to develop in the following weeks. Track your progress daily, and feel free to include photos, music, videos, and other media to document your journey. en-us 2025-07-13 20:04:52 UTC 2025-07-27 04:05:42 UTC hello@padlet.com https://padlet.net/icons/png/1f4c8.png a017237971 https://padlet.com/a017237971/2vr542ragu9uarss/wish/3518046718 To download your prototype:

  1. Click on the icon to share.

  2. Scroll down.

  3. Click on "Save as PDF"  or "Guardar como PDF"

  4. Include your prototype in your full document. 

  5. Upload it in the activity on Canvas.

]]> 2025-07-13 20:04:52 UTC https://padlet.com/a017237971/2vr542ragu9uarss/wish/3518046718 Prototype Path to Immunization a017237971 https://padlet.com/a017237971/2vr542ragu9uarss/wish/3518046720 Write down the goals you are pursuing under this pillar.


Remember to write your goals using the SMART Methodology:

  • Specific (S): Clearly define what you want to achieve.

  • Measurable (M): Ensure your goal can be tracked or quantified.

  • Attainable (A): Make sure it is realistic and achievable.

  • Relevant (R): Align your goal with your priorities or values.

  • Timely (T): Set a clear deadline to accomplish your goal.


Example: "I will check my vaccine card this week."

]]> 2025-07-13 20:04:52 UTC https://padlet.com/a017237971/2vr542ragu9uarss/wish/3518046720 Tracking your Immunization Pillar a017237971 https://padlet.com/a017237971/2vr542ragu9uarss/wish/3518046721

  • Log your current and new habits related to the immunization pillar.

  • Feel free to include images, links to web pages, videos, or recommendations that support your routine.

    • ]]>     2025-07-13 20:04:52 UTC https://padlet.com/a017237971/2vr542ragu9uarss/wish/3518046721     Prototype Path to Prevent Substance Abuse and Accident Prevention a017237971 https://padlet.com/a017237971/2vr542ragu9uarss/wish/3518046722 Write down the goals you are pursuing under this pillar.


    Remember to write your goals using the SMART Methodology:

    • Specific (S): Clearly define what you want to achieve.

    • Measurable (M): Ensure your goal can be tracked or quantified.

    • Attainable (A): Make sure it is realistic and achievable.

    • Relevant (R): Align your goal with your priorities or values.

    • Timely (T): Set a clear deadline to accomplish your goal.


    Example: "I will avoid alcohol abuse during the following month."

    ]]>     2025-07-13 20:04:52 UTC https://padlet.com/a017237971/2vr542ragu9uarss/wish/3518046722     Tracking your Substance Abuse and Accident Prevention Pillar a017237971 https://padlet.com/a017237971/2vr542ragu9uarss/wish/3518046723

  • Log your current and new habits related to substance abuse and accident prevention.

  • Feel free to include images, links to music, videos, or recommendations that support your routine.

    • ]]>     2025-07-13 20:04:52 UTC https://padlet.com/a017237971/2vr542ragu9uarss/wish/3518046723     Prototype Path to Health and Wellbeing in the Environment a017237971 https://padlet.com/a017237971/2vr542ragu9uarss/wish/3518046724 Write down the goals you are pursuing under this pillar.


    Remember to write your goals using the SMART Methodology:

    • Specific (S): Clearly define what you want to achieve.

    • Measurable (M): Ensure your goal can be tracked or quantified.

    • Attainable (A): Make sure it is realistic and achievable.

    • Relevant (R): Align your goal with your priorities or values.

    • Timely (T): Set a clear deadline to accomplish your goal.


    Example: "I will take a 10-minute walk every evening this week to relax my body and mind."

    ]]>     2025-07-13 20:04:52 UTC https://padlet.com/a017237971/2vr542ragu9uarss/wish/3518046724     Tracking your Health and Wellbeing in the Environment a017237971 https://padlet.com/a017237971/2vr542ragu9uarss/wish/3518046725

  • Log your current and new habits related to Health and Wellbeing in the Environment Pillar.

  • Feel free to include images, links to web pages, videos, or recommendations that support your routine.

    • ]]>     2025-07-13 20:04:52 UTC https://padlet.com/a017237971/2vr542ragu9uarss/wish/3518046725     Prototype Path to Physical Activity Wellness a017237971 https://padlet.com/a017237971/2vr542ragu9uarss/wish/3518046726 Write down the physical activity plan or exercise you want to do, the schedule that fits better to your routine, and if you will use a video, fitness app, or recommendation from a guideline for your age group. 


    Remember to write your goals using the SMART Methodology:

    • Specific (S): Clearly define what you want to achieve.

    • Measurable (M): Ensure your goal can be tracked or quantified.

    • Attainable (A): Make sure it is realistic and achievable.

    • Relevant (R): Align your goal with your priorities or values.

    • Timely (T): Set a clear deadline to accomplish your goal.


    Example: "I will run in the park near my house three times a week for the next two weeks to increase my physical activity."

    ]]>     2025-07-13 20:04:52 UTC https://padlet.com/a017237971/2vr542ragu9uarss/wish/3518046726     Tracking your Physical Activity Pillar a017237971 https://padlet.com/a017237971/2vr542ragu9uarss/wish/3518046727

  • Log the physical activity or exercise you do.

  • Add photos of your app or after your workout routine.

    • You can also share your favorite playlist to do your training. 

    • Include images of your training for your motivation.

    ]]>     2025-07-13 20:04:52 UTC https://padlet.com/a017237971/2vr542ragu9uarss/wish/3518046727     Prototype Path to Complete and Balanced Nutrition a017237971 https://padlet.com/a017237971/2vr542ragu9uarss/wish/3518046728 Write down the goals you are pursuing on this pillar. Avoid trendy diets and focus on recommendations that prioritize your health. Follow advice from reputable health organizations or a personalized healthcare provider.


    Remember to write your goals using the SMART Methodology:

    • Specific (S): Clearly define what you want to achieve.

    • Measurable (M): Ensure your goal can be tracked or quantified.

    • Attainable (A): Make sure it is realistic and achievable.

    • Relevant (R): Align your goal with your priorities or values.

    • Timely (T): Set a clear deadline to accomplish your goal.


    Example: "I will eat a fruit or veggie daily, during the following month."

    ]]>     2025-07-13 20:04:52 UTC https://padlet.com/a017237971/2vr542ragu9uarss/wish/3518046728     Tracking your Complete and Balanced Nutrition Pillar a017237971 https://padlet.com/a017237971/2vr542ragu9uarss/wish/3518046729

  • Log the food that you like and how it makes you feel.

  • Add images, photos, music, gifs, or whatever you like that motivates you to eat healthy.

  • Follow the recommendations from the international guidelines you found for your age group. 

    • Remember: the main goal is to nourish your body and avoid fad diets. 



    ]]>     2025-07-13 20:04:52 UTC https://padlet.com/a017237971/2vr542ragu9uarss/wish/3518046729     Prototype Path to a Better Sleep Hygiene a017237971 https://padlet.com/a017237971/2vr542ragu9uarss/wish/3518046730 Write down the goals you are pursuing on this pillar.


    Remember to write your goals using the SMART Methodology:

    • Specific (S): Clearly define what you want to achieve.

    • Measurable (M): Ensure your goal can be tracked or quantified.

    • Attainable (A): Make sure it is realistic and achievable.

    • Relevant (R): Align your goal with your priorities or values.

    • Timely (T): Set a clear deadline to accomplish your goal.


    Example: "I will switch off my cell phone 30 minutes before starting my bedtime routine to improve my sleep."

    ]]>     2025-07-13 20:04:52 UTC https://padlet.com/a017237971/2vr542ragu9uarss/wish/3518046730     Tracking your Sleep Hygiene Pillar a017237971 https://padlet.com/a017237971/2vr542ragu9uarss/wish/3518046731

  • Log your current and new habits related to sleep hygiene here.

  • Feel free to include images, links to music, videos, or recommendations that support your daily routine.

    • ]]>     2025-07-13 20:04:52 UTC https://padlet.com/a017237971/2vr542ragu9uarss/wish/3518046731     Prototype Path to Mental Health a017237971 https://padlet.com/a017237971/2vr542ragu9uarss/wish/3518046732 Write down the goals you are pursuing on this pillar.

    Avoid auto-diagnosis.


    Remember to write your goals using the SMART Methodology:

    • Specific (S): Clearly define what you want to achieve.

    • Measurable (M): Ensure your goal can be tracked or quantified.

    • Attainable (A): Make sure it is realistic and achievable.

    • Relevant (R): Align your goal with your priorities or values.

    • Timely (T): Set a clear deadline to accomplish your goal.


    Example: "I will meditate 5 minutes daily before sleep for the next two weeks to peace my mind."

    ]]>     2025-07-13 20:04:52 UTC https://padlet.com/a017237971/2vr542ragu9uarss/wish/3518046732     Tracking your Mental Health Pillar a017237971 https://padlet.com/a017237971/2vr542ragu9uarss/wish/3518046733

  • Log your feelings and thoughts at the end of the day.

  • Include some images with your loved ones or a link to the music or video that helps you feel better every day.

    • ]]>     2025-07-13 20:04:52 UTC https://padlet.com/a017237971/2vr542ragu9uarss/wish/3518046733     SMART goal a017237971 https://padlet.com/a017237971/2vr542ragu9uarss/wish/3518053239 I will continue to go to my box classes 5 times a week (from Monday to Friday) and take breaks every 2 hours to stretch when I am sitting down and working. I will continue to do this throughout the intensive summer course. This will be done to continue to do physical activity and start to reduce muscle stiffness in sedentary activities. 

    ]]>     2025-07-13 20:40:53 UTC https://padlet.com/a017237971/2vr542ragu9uarss/wish/3518053239     SMART goal a017237971 https://padlet.com/a017237971/2vr542ragu9uarss/wish/3518053402 I will start to avoid processed foods and search to only eat homemade foods that follow the plate method (50% vegetables/fruits, 25% protein, 25% carbs). I will try to do this everyday for the duration of the intensive summer course to gain better eating habits. 

    ]]>     2025-07-13 20:41:56 UTC https://padlet.com/a017237971/2vr542ragu9uarss/wish/3518053402     SMART goal a017237971 https://padlet.com/a017237971/2vr542ragu9uarss/wish/3518053493 I will journal everyday for at least 10 minutes each night, and do a 5 minute guided meditation every morning. I will keep doing this for the duration of the summer intensive course to better understand my emotions and thoughts, and reduce anxiety. 

    ]]>     2025-07-13 20:42:28 UTC https://padlet.com/a017237971/2vr542ragu9uarss/wish/3518053493     SMART goal a017237971 https://padlet.com/a017237971/2vr542ragu9uarss/wish/3518053686  will start to create a sleep log, where I will keep track of the hours I sleep for and at what times; moreover, I will try to sleep at 10 pm and wake up at 7 am at least 6 nights a week for the duration of this intensive summer course. This will help me have a better sleep hygiene and therefore feel more energized everyday. 

    ]]>     2025-07-13 20:43:33 UTC https://padlet.com/a017237971/2vr542ragu9uarss/wish/3518053686     SMART goal a017237971 https://padlet.com/a017237971/2vr542ragu9uarss/wish/3518053770 I will check the government vaccination recommendations by the end of this week and schedule any vaccines that I need to take before the end of the course, to ensure that I am up to date with immunizations. This will be done to prevent any severe diseases and keep being healthy.

    ]]>     2025-07-13 20:44:01 UTC https://padlet.com/a017237971/2vr542ragu9uarss/wish/3518053770     SMART goal a017237971 https://padlet.com/a017237971/2vr542ragu9uarss/wish/3518053872 I will try to reduce my tobacco intake by 2 cigarettes per week, aiming to gradually lower said intake until I completely stop smoking. This will help me keep me and my lungs healthy and look for my future’s health. 

    ]]>     2025-07-13 20:44:36 UTC https://padlet.com/a017237971/2vr542ragu9uarss/wish/3518053872     SMART goal a017237971 https://padlet.com/a017237971/2vr542ragu9uarss/wish/3518053911 I will purchase 2 indoor plants before the end of this course and open windows for at least 30 minutes everyday, to improve indoor air quality and create a healthier living environment. 

    ]]>     2025-07-13 20:44:58 UTC https://padlet.com/a017237971/2vr542ragu9uarss/wish/3518053911     Tracking method a017237971 https://padlet.com/a017237971/2vr542ragu9uarss/wish/3518054316 I will write daily if I did go to box from Monday to Friday, and if I did stretch.

    ]]>     2025-07-13 20:47:25 UTC https://padlet.com/a017237971/2vr542ragu9uarss/wish/3518054316     Tracking Method a017237971 https://padlet.com/a017237971/2vr542ragu9uarss/wish/3518054438 Everyday I will rate from 0 to 10 how well I followed the plate method throughout the day.

    ]]>     2025-07-13 20:48:19 UTC https://padlet.com/a017237971/2vr542ragu9uarss/wish/3518054438     Tracking Method a017237971 https://padlet.com/a017237971/2vr542ragu9uarss/wish/3518054637 I will write daily if I did journal and meditate that day and how I felt.

    ]]>     2025-07-13 20:49:13 UTC https://padlet.com/a017237971/2vr542ragu9uarss/wish/3518054637     Tracking Method a017237971 https://padlet.com/a017237971/2vr542ragu9uarss/wish/3518054726 The sleep log will be my tracking method.

    ]]>     2025-07-13 20:49:48 UTC https://padlet.com/a017237971/2vr542ragu9uarss/wish/3518054726     Tracking Method a017237971 https://padlet.com/a017237971/2vr542ragu9uarss/wish/3518054964 I will write if I have checked or not until I have and scheduled the vaccines.

    ]]>     2025-07-13 20:51:31 UTC https://padlet.com/a017237971/2vr542ragu9uarss/wish/3518054964     Tracking Method a017237971 https://padlet.com/a017237971/2vr542ragu9uarss/wish/3518059631 Have a log where I track how many cigarretes I smoke daily.

    ]]>     2025-07-13 21:08:56 UTC https://padlet.com/a017237971/2vr542ragu9uarss/wish/3518059631     Tracking Method a017237971 https://padlet.com/a017237971/2vr542ragu9uarss/wish/3518059781 I will write every day if I do the 30 minutes of ventilation.

    ]]>     2025-07-13 21:09:41 UTC https://padlet.com/a017237971/2vr542ragu9uarss/wish/3518059781     a017237971 https://padlet.com/a017237971/2vr542ragu9uarss/wish/3518061632 World Health Organization. (2020). WHO guidelines on physical activity and sedentary behaviour. Retrieved from: https://www.who.int/publications/i/item/9789240015128


    World Health Organization. (2020). A healthy diet, a healthier world [Video]. YouTube. Retrived from: https://www.youtube.com/watch?v=XMcab1MFaLc


    World Health Organization. (2022). Mental health: Strengthening our response. Retrieved from: https://www.who.int/news-room/fact-sheets/detail/mental-health-strengthening-our-response


    CrashCourse. (2014, March 31). To sleep, perchance to dream: Crash Course Psychology #9 [Video]. YouTube. Retrieved from: https://www.youtube.com/watch?v=rMHus-0wFSo


    PAHO TV. (2021, September 21). Why should we get a COVID-19 vaccine? [Video]. YouTube. Retrieved from: https://www.youtube.com/watch?v=uxcb9s0dpJg


    Gobierno de México (2017). Encuesta Nacional de Consumo de Drogas, Alcohol y Tabaco 2016-2017 Reporte de Tabaco. Retrieved from: https://encuestas.insp.mx/repositorio/encuestas/ENCODAT2016/informes.php


    World Health Organization. Environmental health. Retrieved from: https://www.who.int/health-topics/environmental-health#tab=tab_1

    ]]>     2025-07-13 21:18:55 UTC https://padlet.com/a017237971/2vr542ragu9uarss/wish/3518061632     Progress week one a017237971 https://padlet.com/a017237971/2vr542ragu9uarss/wish/3529354026 monday: went to box and did stretch every 2 hours

    tuesday: went to box and did stretch every 2 hours

    Wednesday: went to box and did stretch every 2 hours

    Thursday: went to box and did stretch every 2 hours

    Friday: went to box and forgot to stretch

    Saturday: did stretch

    sunday: did not stretch

    ]]>     2025-07-27 03:46:15 UTC https://padlet.com/a017237971/2vr542ragu9uarss/wish/3529354026     Progress week 2 a017237971 https://padlet.com/a017237971/2vr542ragu9uarss/wish/3529354122 monday: went to box and did stretch every 2 hours

    tuesday: went to box and did stretch every 2 hours

    Wednesday: went to box and did stretch every 2 hours

    Thursday: went to box and did stretch every 2 hours

    Friday: went to box and did stretch every 2 hours

    Saturday: did not stretch

    sunday: did not stretch

    ]]>     2025-07-27 03:46:47 UTC https://padlet.com/a017237971/2vr542ragu9uarss/wish/3529354122     Progress Week one a017237971 https://padlet.com/a017237971/2vr542ragu9uarss/wish/3529354890 Monday: Did eat well

    Tuesday: Did eat well

    Wednesday: Ate well but did eat some chips

    Thursday: Did eat well

    Friday: Didn't eat so well

    Saturday: Ate junk food at night

    Sunday: Did eat well

    ]]>     2025-07-27 03:50:42 UTC https://padlet.com/a017237971/2vr542ragu9uarss/wish/3529354890     Progress Week two a017237971 https://padlet.com/a017237971/2vr542ragu9uarss/wish/3529355008 Monday: Did eat well

    Tuesday: Did eat well

    Wednesday: Did eat well

    Thursday: Ate some popcorn but overall good

    Friday: Did eat well

    Saturday: Ate junk food

    Sunday: Did eat well

    ]]>     2025-07-27 03:51:24 UTC https://padlet.com/a017237971/2vr542ragu9uarss/wish/3529355008     Progress week one a017237971 https://padlet.com/a017237971/2vr542ragu9uarss/wish/3529355490 Monday: Did write

    Tuesday: Did write

    Wednesday: Did write

    Thursday: Did write

    Friday: Did write

    Saturday: Did not write

    Sunday: Did write


    ]]>     2025-07-27 03:54:06 UTC https://padlet.com/a017237971/2vr542ragu9uarss/wish/3529355490     Progress week two a017237971 https://padlet.com/a017237971/2vr542ragu9uarss/wish/3529355610 Monday: Did write

    Tuesday: Did write

    Wednesday: Did write

    Thursday: Did write

    Friday: Did not write

    Saturday: Did not write

    Sunday: Did write

    ]]>     2025-07-27 03:54:31 UTC https://padlet.com/a017237971/2vr542ragu9uarss/wish/3529355610     Progress week one a017237971 https://padlet.com/a017237971/2vr542ragu9uarss/wish/3529355825 Monday: Slept 7 hours

    Tuesday: Slept 8 hours

    Wednesday: Slept 8 hours

    Thursday: Slept 8 hours

    Friday: Slept 9 hours

    Saturday: slept 6 hours

    Sunday: slept 7 hours

    ]]>     2025-07-27 03:55:32 UTC https://padlet.com/a017237971/2vr542ragu9uarss/wish/3529355825     Progress week two a017237971 https://padlet.com/a017237971/2vr542ragu9uarss/wish/3529356111 Monday: Slept 7 hours

    Tuesday: Slept 8 hours

    Wednesday: Slept 9 hours

    Thursday: Slept 9 hours

    Friday: Slept 7 hours

    Saturday: slept 10 hours

    Sunday: slept 8 hours

    ]]>     2025-07-27 03:57:04 UTC https://padlet.com/a017237971/2vr542ragu9uarss/wish/3529356111     Progress week one a017237971 https://padlet.com/a017237971/2vr542ragu9uarss/wish/3529356234 did not check

    ]]>     2025-07-27 03:57:39 UTC https://padlet.com/a017237971/2vr542ragu9uarss/wish/3529356234     Progress week two a017237971 https://padlet.com/a017237971/2vr542ragu9uarss/wish/3529356302 I did check and I am up to date and did a dentist appointment

    ]]>     2025-07-27 03:58:01 UTC https://padlet.com/a017237971/2vr542ragu9uarss/wish/3529356302     Progress week one a017237971 https://padlet.com/a017237971/2vr542ragu9uarss/wish/3529357147 I did lower my intake

    ]]>     2025-07-27 04:02:22 UTC https://padlet.com/a017237971/2vr542ragu9uarss/wish/3529357147     Progress week two a017237971 https://padlet.com/a017237971/2vr542ragu9uarss/wish/3529357282 Did lower my intake, however I did smoke more than usual on saturday

    ]]>     2025-07-27 04:02:59 UTC https://padlet.com/a017237971/2vr542ragu9uarss/wish/3529357282     Progress week one a017237971 https://padlet.com/a017237971/2vr542ragu9uarss/wish/3529357969 Monday: Did do it and bought a plant

    Tuesday: Did do it

    Wednesday: Did do it

    Thursday: Did do it

    Friday: Did do it

    Saturday: Did do it

    Sunday: Did do it

    ]]>     2025-07-27 04:05:41 UTC https://padlet.com/a017237971/2vr542ragu9uarss/wish/3529357969     Progress week two a017237971 https://padlet.com/a017237971/2vr542ragu9uarss/wish/3529358026 Monday: Did do it

    Tuesday: Did do it

    Wednesday: Did do it

    Thursday: Did do it

    Friday: Did do it

    Saturday: Did do it

    Sunday: Did do it

    ]]>     2025-07-27 04:05:51 UTC https://padlet.com/a017237971/2vr542ragu9uarss/wish/3529358026