My action plan by Elizabeth Flores Delgado

Action plan:

a01746988 — 2023-03-11 01:01:55 UTC

Add to my school schedule in Google Calendar specific times for doing physical activity.
Practice ballet at least 3 hours a week.
Dedicate a mininum of 30 minutes walking around Tec 5 times a week.
Do my homework while using the "exercise chair" (a chair with pedals and a table to work) at least twice a week for 30 minutes.

a01746988 — 2023-03-11 01:18:22 UTC

Create a meal plan for the week on Sundays that includes a complete, balanced, varied, innocuous and adequate diet. This should contain breakfast, lunch, dinner, snacks and the hour when I'll eat them (breakfast 06:00am, lunch 03:00pm, dinner 08:00pm, snacks 11:00am).
To make sure that it is balanced, eat 15-20% proteins, <30% lipids and 50-55% carbohydrates as the recommendations for mexican population say.
Include in the meal plan fruits, vegetables, protein food, grains and dairy.
Cook most of my food for the week in advance on Sundays to ensure that I eat healthy independently from the amount of work from school that I have.
Increase my consumption of vegetables, fruits and legumes (pulses and seeds) as they are the food groups that I eat the less.
Create a food diary where I take photos of what I ate during the week in order to improve my food habits.
Buy a bottle of water that contains measurements and carry it to school with me in order to increase my consumption of water to at least 2L of water per day.

a01746988 — 2023-03-11 01:30:24 UTC

Attend digital drawing classes at least 3 hours a week.
Listen to relaxing music for half an hour a day after getting home from school and taking a bath.
Dedicate 15 minutes to pray before going to sleep, reflecting on what I did on the day and what I can improve.
Talk with my parents and my boyfriend by telephone (I live alone) everyday for at least for 15 minutes.
Spend time with my school friends at least twice a week.
Increase my consumption of water and vegetables for a healthy eating.
Turn off my phone and tv 30 minutes before going to sleep.
Dedicate 10 minutes to celebrate my progress in school, drawing and ballet.
Talk with my mentees from Med School at least once a week to know how they're feeling and empathize with them.

a01746988 — 2023-03-11 01:52:20 UTC

Have a fixed wake-up plan: wake up everyday at 6am.
Go to sleep maximum at 11pm in order to sleep 7 hours (it is currently impossible to sleep more than 7 hours due to my school schedule).
Take small naps that don't last more that 30 minutes in the early evening.
Avoid dining late: Don't eat very heavy or spicy food for dinner.
Have a relaxing bedtime schedule: Take a warm bath, put my pajamas on and brush my teeth before going to sleep.
Turn off my laptop and cellphone 30 minutes before going to sleep.
Take 30 minutes to wind down: Dim my room's light, play soft music, read some pages of a book and meditate what I did in the day (Sleep Foundation, 2023).
When I wake up, open my curtains so that I get sunlight exposure to help with my circadian cycle (Sleep Foundation, 2023).

Suni, E. & Vyas, N. (2023). Sleep Hygiene. Sleep Foundation. Retrieved from https://www.sleepfoundation.org/sleep-hygiene

a01746988 — 2023-03-11 02:00:17 UTC

Check my vaccination card at home to see if I miss an important vaccine and be up to date with them.
In case that I miss a crucial vaccine, go to a health institute like IMSS to recieve it.
Keep a record of the vaccines that I get so that in the future, I remember all the doses that I have.
Get well informed of the story of vaccines and their benefits by watching videos and listening to confident podcasts.
Do some research on the diseases that I'm preventing in each of the vaccines that I get.
Keep using head mask at Tec and public places to avoid Covid and take care of my family.

a01746988 — 2023-03-11 02:12:20 UTC

Avoid places where other people smoke or vape (I don't smoke).
Don't drink alcoholic beverages except if there is an important event (Christmas, New Year, graduations).
Avoid all types of addictive drugs and stop being friends with people who normally consume them.
Don't drink beverages with high levels of caffeine (I have never liked coffee but I should moderate my tea consumption).
Share my feelings with my circle of support and also listen to theirs so that my friends, family and I take care of our mental health assertively instead of consuming alcohol.
Take with me a first aid kit in the car in case that an accident happens.
Make sure to always drive being sober or get only into cars where the driver is sober.
Before going in a car trip, check that all the passengers are wearing a seatbelt.

a01746988 — 2023-03-11 02:19:57 UTC

Take time to water my tomato crops in my garden and breath pure air away from Mexico's City (in my real home with my family). Moreover, give myself a chance to water some of the trees of my community that are always dry.
Separate my waste products and upload videos in my TikTok of how to that and where to take that waste so that more people get involved.
Walk to school everyday and avoid using the car as much as possible.
Disconnect the electronic devices that I'm not using.
Replace chemical cleaning products with natural alternatives.
Avoid using plastic or paper bags and replace them with cloth bags.
Practice recreational activities like dancing in green areas of my community.
Participate in municipal events, contests and activities to help the environment and the community (like planting trees campaigns, picking "Heno Motita" from Izcalli's parks, teaching science on vacations, etc.

a01746988 — 2023-03-16 19:16:05 UTC