Goals using the SMART Methodology:

• I will brush teeth at least twice a day (morning and night) for the next 30 days to maintain oral health.

• I will shower every day, using a gentle skincare routine, for the next 45 days to maintain cleanliness and skin health.

• I will clean and disinfect frequently touched surfaces (phone, door handles, etc.) twice a week for the next two months.

• I will change bed sheets every week to ensure a clean and comfortable sleeping environment for the next 3 months..

Tracking Method

• Keep a hygiene checklist to track daily showers and cleaning tasks.

• Take photos of your bed after changing the sheets to visually track progress.

• Use an app to monitor daily habits and set reminders for cleanliness tasks.

Goals using the SMART Methodology:

• I will practice meditation for 10 minutes daily to reduce stress and increase mindfulness for the next 30 days.

• I will write in a gratitude journal every evening for 5 minutes, recording three things I’m grateful for each day for the next month.

• I will attend therapy sessions bi-weekly for emotional support and personal growth for the next three months.

• I will set aside one hour every weekend for a relaxing hobby, like reading or painting, to enhance relaxation and mental recharge for the next 8 weeks.

Tracking Method

• Keep a mental health journal to reflect on daily mood and emotional well-being.

• Set reminders on phone to track meditation, gratitude journaling, and screen time limits.

• Take weekly notes on how these activities are influencing mental clarity and stress levels.

Goals using the SMART Methodology:

• I will eat at least five servings of fruits and vegetables daily for the next 30 days.

• I will drink 2 liters of water daily, tracked with a reusable bottle, starting immediately.

• I will replace processed snacks with healthy options like nuts or yogurt five days a week for the next two months.

• I will reduce sugar intake by limiting sugary drinks to once per week for the next two months.

Tracking Method

• Use a food diary app or journal to log daily meals, snacks, and water intake.

• Take weekly photos of meals to ensure variety and adherence to a balanced diet.

• Set weekly check-ins to review progress and adjust strategies as needed.

goals using the SMART Methodology:

• I will walk 10,000 steps daily by the end of the next month, increasing weekly by 1,000 steps.

• I will preform strength training exercises for 1 hour minimum, 5 times a week, for the next 12 weeks.

• I will attend a yoga class twice a week to improve flexibility and reduce stress within the next two months.

• I will complete a 15-minute stretching routine every morning for the next 30 days.

Tracking Method

• Use a fitness tracker or app to monitor steps, workouts, and running distances.

• Maintain a weekly log of completed sessions and progress.

• Take photos weekly to track physical changes and improvements in flexibility.

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.

1. Click on engrane button.

2. Click on “clone” this template.

3. Change the title with you full name and your student ID.

4. Fill out your clone with your information.

Goals using the SMART Methodology:

• I will ensure all routine vaccinations are up to date by reviewing and completing any necessary shots within the next two months.

Tracking Method

• Keep a vaccination record to monitor completed and upcoming shots.

Goals using the SMART Methodology:

• Substance Abuse Prevention:

  • Avoid alcohol consumption during weekdays for the next 60 days to improve mental clarity and health.

  • Replace smoking with healthier stress-relief activities (e.g., deep breathing or exercise) for the next 30 days.

• Accident Prevention:

  • Ensure proper use of seatbelt in every vehicle trip for the next 90 days.

  • Review and update home safety procedures (e.g., fire escape plan) by the end of the month.

Tracking Method

• Keep a daily log to monitor alcohol consumption and smoking habits, noting when healthier alternatives are used.

• Maintain a checklist for monthly safety inspections (e.g., smoke detectors, seatbelt usage).

• Take photos of updated safety measures and share with a support network or group for accountability.

  
  

Goals using the SMART Methodology:

• I will reduce plastic waste by using reusable bags and containers for all shopping trips for the next 60 days.

• I will take shorter showers and fix any leaks to reduce water usage by 10% over the next 30 days.

• I will spend at least 30 minutes outdoors in nature, such as walking or hiking, 3 times a week for the next 2 months.

Tracking Methodology

1. Take a photo of your reusable bags before each shopping trip to visually confirm usage.

2. Set a timer for each shower to track and reduce shower time, recording the duration after each one.

3. Keep a digital or physical calendar to mark each day you complete at least 30 minutes of outdoor activity.