SMART Methodology:

• Specific (S): Set bedtime and wake-up time.

• Measurable (M): Log adherence daily.

• Attainable (A): Adjusts existing schedule slightly in case there are things I can't avoid.

• Relevant (R): Aligns with CDC sleep recommendations for people between the ages of 18 and 60.

• Timely (T): Implemented for 3 weeks.

SMART Methodology:

• Specific (S): Disconnect from devices for 30 minutes daily.

• Measurable (M): Track adherence to the rule.

• Attainable (A): Timeframe is manageable. I don't always have to follow what times I disconnect, rather if I actually do it.

• Relevant (R): Supports mental health by reducing distractions and stress.

• Timely (T): 30 days to establish a habit.

As I can’t literally track when I leave  my phone with evidence, I will talk about my experience after disconnecting.

SMART Methodology:

• Specific (S): Replace sugary snacks with fruits.

• Measurable (M): Monitor days of compliance weekly.

• Attainable (A): Focuses on one dietary change at a time rather than changing many things at once.

• Relevant (R): Aligns with the goal of limiting added sugars per WHO guidelines.

• Timely (T): To be achieved over 4 weeks.

I will include pictures of my meals and my snacks.

SMART Methodology:

• Specific (S): 25 minutes of activity, 5 days a week.

• Measurable (M): Track duration and frequency of exercise.

• Attainable (A): Time commitment fits daily schedule. 25 minutes is not that long to begin with, therefore it won't be so difficult.

• Relevant (R): Aligns with the WHO's recommendation to reduce disease risks.

• Timely (T): 3-4 weeks from initial timeframe.

SMART Methodology:

• Specific (S): Verify and complete immunizations.

• Measurable (M): Check and schedule needed vaccines.

• Attainable (A): Feasible within the given timeline.

• Relevant (R): Promotes personal and community health.

• Timely (T): Complete within 2 months.

I will include pictures of my vaccine cards if I can find them and in the given case I get another one, I will document it.

SMART Methodology:

• Specific (S): Avoid alcohol consumption.

• Measurable (M): Track days of social gatherings without consuming alcohol.

• Attainable (A): Focuses on one specific behavior change.

• Relevant (R): Targets alcohol, the only depressant consumed.

• Timely (T): Maintain this goal for 3 weeks.

I will take pictures of social gatherings and evidence no drinking.

SMART Methodology:

• Specific (S): Walk 10 minutes, 2 times a week.

• Measurable (M): Log frequency and duration.

• Attainable (A): Fits daily schedule and resources.

• Relevant (R): Encourages benefits of nature as outlined in the article What are the Benefits of Interacting with Nature?.

• Timely (T): To be maintained for 2 weeks.

I will evidence my walks and even my playlists.