Rember to write your goal following the SMART Methodology:

• Specific (S)

• Measurable (M)

• Attainable (A)

• Relevant (R)

• Timely (T)

  
  

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

Rember to write your goal following the SMART Methodology:

• Specific (S)

• Measurable (M)

• Attainable (A)

• Relevant (R)

• Timely (T)

  
  

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

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

Rember to write your goal following the SMART Methodology:

• Specific (S)

• Measurable (M)

• Attainable (A)

• Relevant (R)

• Timely (T)

  
  

• Example: "I will eat one fruit or vegetable to increase my daily intake of fiber as an afternoon snack for the next two weeks".

Rember to write your goal following the SMART Methodology:

• Specific (S)

• Measurable (M)

• Attainable (A)

• Relevant (R)

• Timely (T)

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

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

• Include images of your training for your motivation.

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.

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.

• I will jog every day.

Measurable (M):

• I will jog for a minimum of 30 minutes each day.

Attainable (A):

• I will start with a pace that is comfortable for me and gradually increase the intensity and duration as my fitness improves.

Relevant (R):

• Jogging is a convenient and effective way to meet my weekly aerobic activity goal and improve my overall cardiovascular health.

Timely (T):

• I will begin this routine starting next Monday and aim to maintain it for at least the next three months, evaluating my progress weekly.

Detailed Plan

1. Preparation:

   • Purchase a good pair of running shoes and suitable workout attire by Sunday.

   • Plan my jogging route and identify safe, convenient locations near my home or workplace.

2. Implementation:

   • Start jogging every afternoon at 7:00 PM after work.

   • Use a fitness app to track my jogging time and distance.

   • Start with 30 minutes of jogging, five days a week, and gradually increase to 45 minutes as I build stamina.

3. Evaluation:

   • Track my progress weekly using the fitness app.

   • Adjust the duration and intensity of my jogs based on my progress and feedback from my body.

   • At the end of each month, review my overall progress and make necessary adjustments to stay on track with my goals.

• I will follow a Mediterranean low-carb diet, emphasizing vegetables, fruits, healthy fats, and lean proteins while reducing carbohydrate intake.

Measurable (M):

• I will consume at least 5 servings of vegetables and 2 servings of fruits daily.

• I will limit my carbohydrate intake to 50-100 grams per day.

• I will include healthy fats, such as olive oil and nuts, in every meal.

Attainable (A):

• I will plan and prepare meals ahead of time to ensure I adhere to the diet.

• I will educate myself on low-carb Mediterranean recipes and meal ideas.

Relevant (R):

• A Mediterranean low-carb diet is known for its health benefits, including weight management, improved heart health, and reduced risk of chronic diseases.

Timely (T):

• I will start this diet next Monday and commit to following it for at least three months, with weekly meal planning and monthly progress reviews.

Detailed Plan

1. Preparation:

   • Research and compile a list of low-carb Mediterranean recipes over the weekend.

   • Stock up on essential ingredients, such as vegetables, fruits, lean proteins, olive oil, nuts, seeds, and whole grains by Sunday.

   • Clear out processed and high-carb foods from my pantry.

2. Implementation:

   • Prepare a weekly meal plan every Sunday, including breakfast, lunch, dinner, and snacks.

   • Start each meal with a large portion of vegetables, add a source of lean protein (e.g., fish, chicken, tofu), and incorporate healthy fats (e.g., olive oil, avocado).

   • Include fruits as snacks or dessert, ensuring a daily intake of at least 2 servings.

   • Monitor and track carbohydrate intake to stay within the 50-100 grams range daily.

3. Evaluation:

   • Keep a daily food diary to track my meals and carbohydrate intake.

   • Review my food diary weekly to identify areas for improvement.

   • Measure and record changes in my weight, energy levels, and overall health monthly.

4. Support and Motivation:

   • Join a community or online group focused on the Mediterranean diet for tips and support.

   • Share my progress with friends or family to stay accountable.

   • Treat myself to a healthy, low-carb Mediterranean dish from a restaurant once a month as a reward.

Specific (S):

• I will practice daily meditation and read for at least 10 minutes each day to manage stress and enhance my mental health.

Measurable (M):

• I will meditate for 10 minutes every morning and read for 10 minutes every evening.

Attainable (A):

• I will choose a meditation app and select books that interest me to make the activities enjoyable and sustainable.

Relevant (R):

• Regular meditation and reading are known to reduce stress, improve focus, and enhance overall mental well-being.

Timely (T):

• I will start this routine next Monday and aim to maintain it for at least three months, evaluating my progress weekly.

Detailed Plan

1. Preparation:

   • Download a meditation app (e.g., Headspace, Calm) and set up a comfortable meditation space by Sunday.

   • Choose a few books or e-books that interest me and keep them easily accessible.

2. Implementation:

   • Meditation:

     • Set aside 10 minutes every morning, immediately after waking up, for meditation.

     • Use the meditation app to guide my sessions and track my progress.

   • Reading:

     • Set aside 10 minutes every evening, before bed, for reading.

     • Keep a book or e-reader next to my bed to make it easy to stick to this routine.

3. Evaluation:

   • Keep a journal to log my meditation and reading sessions, noting how I feel before and after each activity.

   • Review my journal weekly to assess the impact on my stress levels and mental well-being.

   • Adjust the duration or timing of the activities if needed to better fit my schedule and maximize benefits.

4. Support and Motivation:

   • Join an online meditation group or book club for additional support and motivation.

   • Share my progress with friends or family to stay accountable.

   • Reward myself with a new book or a relaxing activity after completing a month of consistent practice.

5. Long-term Vision:

   • After three months, evaluate the impact of daily meditation and reading on my mental health.

   • Consider increasing the duration of meditation sessions or exploring other stress management techniques, such as yoga or journaling.

   • Set new mental health goals, such as attending a mindfulness workshop or therapy sessions, to continue improving my mental well-being.

• I will go to bed at 10:30 PM and wake up at 6:30 AM every day to establish a consistent sleep schedule.

Measurable (M):

• I will track my sleep schedule and quality using a sleep app or journal.

Attainable (A):

• I will create a relaxing bedtime routine and make my bedroom environment conducive to sleep.

Relevant (R):

• Consistent sleep patterns are essential for overall health, cognitive function, and emotional well-being.

Timely (T):

• I will start this routine next Monday and commit to following it for at least three months, with weekly evaluations of my sleep quality and adjustments as needed.

Detailed Plan

1. Preparation:

   • Set up my bedroom to promote good sleep hygiene: dark curtains, comfortable mattress and pillows, and a cool, quiet environment.

   • Choose a relaxing bedtime routine, such as reading a book, taking a warm bath, or practicing gentle stretches.

2. Implementation:

   • Bedtime Routine:

     • Start my bedtime routine at 9:30 PM each night.

     • Avoid screens (TV, phone, computer) for at least an hour before bed.

     • Engage in a relaxing activity, such as reading or meditating, for 30 minutes before bed.

     • Ensure the bedroom environment is dark, cool, and quiet.

   • Sleep Schedule:

     • Go to bed at 10:30 PM every night.

     • Wake up at 6:30 AM every morning, even on weekends.

3. Evaluation:

   • Use a sleep app or journal to log my sleep patterns, noting the time I go to bed, wake up, and any disturbances during the night.

   • Review my sleep log weekly to assess the consistency of my sleep schedule and quality of sleep.

   • Make adjustments to my bedtime routine or environment if I notice any patterns of poor sleep quality or difficulty falling asleep.

4. Support and Motivation:

   • Share my sleep goals with a friend or family member to stay accountable.

   • Reward myself with a relaxing activity, such as a massage or a spa day, for maintaining a consistent sleep schedule for a month.

   • Seek advice or support from online sleep hygiene communities if I encounter challenges.

5. Long-term Vision:

   • After three months, evaluate the impact of a consistent sleep schedule on my overall health and well-being.

   • Consider incorporating additional sleep hygiene practices, such as limiting caffeine intake in the afternoon or incorporating more physical activity during the day, to further improve my sleep quality.

   • Set new sleep-related goals, such as aiming for 8 hours of sleep per night or reducing nighttime awakenings, to continue enhancing my sleep hygiene.