https://padlet.com/a012834671/431uqno7ws983i9a Action Plan en-us 2023-07-08 01:42:43 UTC 2023-07-08 01:58:23 UTC hello@padlet.com https://padlet.net/icons/png/1f4a1.png a012834671 https://padlet.com/a012834671/431uqno7ws983i9a/wish/2640700708

1. Set Your Sleep Schedule: Go to bed at 12 AM and wake up at 9 AM consistently, even on weekends.
2. Follow a Nightly Routine: Start winding down an hour before bed, turning off electronic devices and perhaps reading or taking a warm bath.
3. Cultivate Healthy Daily Habits: Get regular exercise, limit caffeine intake especially in the afternoon and evening, and make sure to get some sunlight during the day.
4. Optimize Your Bedroom: Keep the bedroom dark, cool, and quiet. Use a white noise machine if necessary, and make sure the mattress and pillows are comfortable.

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Planning and Prioritizing: Use a daily planner to manage my tasks and responsibilities, setting realistic goals for each day.

Sleep: Aim for at least 8 hours of sleep each night, making sure to turn off electronic devices 30 minutes before bed.

Healthy Eating: Follow the nutrition plan mentioned above to ensure a balanced diet.

Music Leisure Time: Listen to calming or favorite music for at least 30 minutes a day to unwind.

Social Connections: Join a local book club to engage in interesting discussions and make new friends.

Reducing Substances: Limit alcohol consumption to social occasions only, and avoid smoking and drug use.

Unplugged Time: Spend at least 10 minutes a day without electronic devices, perhaps taking a short walk or reading.

Mind Exercise: Incorporate meditation or mindfulness practices into my daily routine for at least 10 minutes.

Support: Maintain regular contact with family and friends, and speak to a counselor or therapist if needed.

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As a 23-year-old, I would follow a balanced diet that contains all essential nutrients, while avoiding processed foods and excessive sugar.

1. Breakfast: Oatmeal with fruits and a handful of nuts for proteins and healthy fats.
2. Snack: A banana or an apple for a quick energy boost.
3. Lunch: Grilled chicken or tofu with brown rice and a variety of colorful vegetables.
4. Snack: Greek yogurt with a sprinkle of chia seeds for a protein-rich snack.
5. Dinner: Baked salmon or lentil curry with a side of quinoa and steamed vegetables.
6. Hydration: Drink at least 3 liters of water throughout the day to stay properly hydrated.

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Type of Physical Activity: Gym and Soccer


Plan:

1. Gym: Monday, Tuesday, Thursday, and Friday - 1-hour sessions.
2. Utilizing a fitness app called "MyFitnessPal" for guided workouts appropriate for my age group and fitness level.
3. The workout split would be: Monday and Thursday (Upper Body), Tuesday and Friday (Lower Body and Core).
4. Soccer: Wednesday and Saturday - 2-hour sessions.
   • This would be a recreational league with friends, following standard game rules and safety protocols.

]]> 2023-07-08 01:42:43 UTC https://padlet.com/a012834671/431uqno7ws983i9a/wish/2640700711 a012834671 https://padlet.com/a012834671/431uqno7ws983i9a/wish/2640700712 To download this prototype:

1. Click on the icon to share
2. Scroll down 
3. Click on "Guardar como PDF" or "Save as PDF" 
4. Include your prototype in your full document. 
5. Upload it in the activity on Canvas.

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