Go to bed between 9:00 pm and 10:00 p.m. and wake up between 6:00 and 6:30 a.m. every day for the next four weeks to improve the consistency and quality of my sleep.

2. Create an environment conducive to sleep by keeping it calm, tidy and fresh.

3. Limit the use of screens before bed at least one hour before bedtime.

4. Incorporate a night relaxation routine by performing relaxing activities such as meditation, deep breathing or reading a book before bed.

- Tomorrow: Energy and motivation after a healthy breakfast.

- Afternoon: Satisfaction and lightness after a balanced lunch.

- Night: Relaxation and peace after a light dinner and a meditation session.

Thoughts:

- Reflection on the importance of maintaining a balanced diet for general well-being.

- Thanks to myself for dedicating quality time mentally and physically.

Smart Objective:

Record my feelings and thoughts at the end of each day for the next two weeks to improve my emotional awareness and mental well-being. I will spend 5-10 minutes every night before going to sleep to write it in my diary.

1. Fruits:

- Apples, bananas, strawberries.

- Sensation: Energy.

2. Vegetables:

- Spinach, carrots, broccoli.

- Sensation: Lightness and satisfaction.

3. Proteins:

- Grilled chicken, salmon, meat.

- Sensation: Strength and satiety.

4. Grains:

Rice and oatmeal.

- Sensation: Energy and satiety.

5. Dairy products:

- Greek yogurt, panela cheese.

- Sensation: Healthy digestion and satisfaction.

I will consume my portions of fruit and vegetables every day for the next four weeks and I will also reduce the use of sodium to improve my intake of essential nutrients and promote a balanced diet.

- Breakfast: egg with avocado

- snack: oatmeal with protein

- Lunch: Spinach salad with grilled chicken.

- snack: protein with strawberry

- Dinner: Steamed broccoli with chicken, salmon or meat.

Schedule: from 1 to 3 pm

I’m going to go to the gym from Monday to Friday at least to do muscle hypertrophy exercise to improve my lifestyle.