#1:

• Specific (S): Improve sleep quality.

• Measurable (M): Disconnect electronic devices 1 hour before bed.

• Attainable (A): Fits into my nighttime routine.

• Relevant (R): Improves sleep quality and overall well-being.

• Timely (T): For the next 4 weeks.

  
  

Goal: I will turn off my phone and other electronic devices 1 hour before starting my bedtime routine to improve my sleep for the next four weeks."

#2:

• Specific (S): Establish a consistent sleep routine.

• Measurable (M): Go to bed and wake up at the same time every day.

• Attainable (A): Fits into my daily schedule.

• Relevant (R): Improves sleep quality and overall well-being.

• Timely (T): For the next 8 weeks.

  
  

Goal: I will go to bed at max 10 p.m. and wake up at 6 or 7 a.m. every day to establish a consistent sleep routine for the next eight weeks.

Tracking Method:

• I will keep a sleep journal where i log the time i stop using devices and the quality of my sleep each night.

• I will use a sleep tracking app to monitor my sleep.

• Improve sleep quality by disconnecting electronic devices.

• Establish a consistent sleep routine by going to bed.

• Establish a consistent sleep routine waking up at the same time every day.

#1:

• Specific (S): Practice meditation or yoga.

• Measurable (M): 30 minutes daily.

• Attainable (A): Fits into my daily schedule.

• Relevant (R): Reduces stress and improves mental well-being.

• Timely (T): For the next 8 weeks.

Goal: I will meditate for 30 minutes daily before bed for the next eight weeks to calm my mind and to reduces my stress.

#2:

• Specific (S): Practice gratitude.

• Measurable (M): Write 4 things i am grateful for each day.

• Attainable (A): Fits into my daily routine.

• Relevant (R): To increase my positive attitude and emotional well-being.

• Timely (T): For the next 8 weeks.

  
  

Goal: I will write down 4 things i am grateful for each day in my journal for the next eight weeks to foster a positive attitude.

Tracking Method:

• I will use a meditation app to guide me and record my sessions.

• I will keep a journal where i note my thoughts and feelings after each meditation and gratitude practice.

• Practice daily meditation and yoga to reduce stress

• Practice daily meditation and yoga to improve mental well-being.

• Foster a positive attitude and emotional well-being through daily gratitude practice.

This week I did not practice meditation, only yoga.

#1:

• Specific (S): Increase vegetable intake.

• Measurable (M): Eat at least 1 diferente additional serving of vegetables per day.

• Attainable (A): With my current diet.

• Relevant (R): Improves my digestive health and nutritional intake.

• Timely (T): For the next 4 weeks.

  
  

Goal: I will eat a serving of vegetables with each main meal to increase my daily intake of fiber and nutrients for the next four weeks.

#2:

• Specific (S): Increase water intake.

• Measurable (M): Drink at least 2L of water per day.

• Attainable (A): Fits into my daily habits.

• Relevant (R): Improves hydration and bodily functions.

• Timely (T): For the next 4 weeks.

  
  

  Goal: I will drink at least 2L of water each day to stay hydrated and improve my overall health for the next four weeks.

  
  

Tracking Method:

• I will keep a food journal where i log everything i eat and how i feel after each meal.

• I will use a food and water tracking app to ensure i meet my daily goals.

This week change the type of meals but with the same approach and try to consume more protein.

• Increase daily vegetable intake.

• Increase daily water intake.

  
  

Guidance:

• Avoid trendy diets and focus on recommendations that prioritize my health.

• Follow advice from reputable health organizations or a personalized healthcare provider.

#1:

• Specific (S): Engage in cardiovascular exercise.

• Measurable (M): 3 times per week.

• Attainable (A): Fits into my daily routine.

• Relevant (R): Improves my cardiovascular health and overall well-being.

• Timely (T): For the next 8 weeks.

  
  

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

#2:

• Specific (S): Strengthen muscles.

• Measurable (M): 3 strength training sessions per week.

• Attainable (A): Feasible within my weekly schedule.

• Relevant (R): Improves my strength and overall fitness.

• Timely (T): For the next 4 weeks.

Goal: I will do strength training exercises at a gym for the next four weeks using videos from a fitness app.

Tracking Method:

• I will use a fitness app to log my runs and strength training sessions.

• I will write in a journal each day I exercise, including the duration and type of activity.

This week my training playlist was:

https://open.spotify.com/playlist/2UlM1VKdO5jBJRcyig8IrU?si=78c0a30975784d7c