My Wellness Goal by Isabella Slavik https://padlet.com/20slaviki/ktr3ln3y9g9g By Isabella Slavik en-us 2017-12-10 15:26:38 UTC 2026-01-09 14:30:27 UTC hello@padlet.com My Wellness Goal 20slaviki https://padlet.com/20slaviki/ktr3ln3y9g9g/wish/214812387 My Wellness Goal, or SMART goal, for this project was by the end of the second quarter, I want to have gotten the recommended 8-10 hours of sleep each night, so I can focus more and not be so tired all the time.

]]> 2017-12-10 15:52:48 UTC https://padlet.com/20slaviki/ktr3ln3y9g9g/wish/214812387 Why I Chose My Goal 20slaviki https://padlet.com/20slaviki/ktr3ln3y9g9g/wish/214813186 I chose this goal because I usually don’t get 8-10 hours of sleep at night, and I thought it would really improve my mood if I could. This goal was really important to me because I’m always exhausted, and sometimes I have a hard time focusing because of my lack of sleep. I thought if I could get caught up on sleep I could improve in these areas and overall be happier and my mood is important to me. How this will improve my health status and wellness is because sleep is a key part of a healthy lifestyle that I am currently lacking. Overall it will makes me happier and less stressed and fatigued.]]> 2017-12-10 15:59:16 UTC https://padlet.com/20slaviki/ktr3ln3y9g9g/wish/214813186 Wellness Graphic Organizer: Step 1 20slaviki https://padlet.com/20slaviki/ktr3ln3y9g9g/wish/214813724 My first step in my goal was to Get regular exercise. I planned to get regular exercise by:
  • Fact 1: 5 to 10 minutes of jumping jacks every day 
  • Fact 2: 5-minute walk every day 
  • Fact 3: 5 to 10 minutes climbing stairs 
These facts came from my second source: 25 Easy Ways To Fit In 10 Minutes Of Exercise.” Prevention, The editors of prevention health books for  women, 11 Feb. 2015, www.prevention.com/fitness/fitness-tips/fitness-25-fast-and-easy-ways-fit-10-minutes-exercise.

]]> 2017-12-10 16:03:08 UTC https://padlet.com/20slaviki/ktr3ln3y9g9g/wish/214813724 Wellness Graphic Organizer: Step 2 20slaviki https://padlet.com/20slaviki/ktr3ln3y9g9g/wish/214815803 My second step in my goal was to Be smart about what you eat and drink. I planned to be smart about what I eat and drink by:
  • Fact 1: Avoid foods and drinks that contain caffeine 
  • Fact 2: Avoid spicy foods
  • Fact 3: Avoid heavy meals before bedtime 
These facts came from my third source: Phillips, Kevin. “Alaska Sleep Education Center.” Foods for Sleep: A List of The Best and Worst Foods for Getting Sleep, 23 Jan. 2015, www.alaskasleep.com/blog/foods-for-sleep-list-best-worst-foods-getting-sleep


]]> 2017-12-10 16:18:51 UTC https://padlet.com/20slaviki/ktr3ln3y9g9g/wish/214815803 Wellness Graphic Organizer: Step 3 20slaviki https://padlet.com/20slaviki/ktr3ln3y9g9g/wish/214817744 My third step in my goal  was to Improve my sleep environment and develop a relaxing bedtime routine. I planned to improve my sleep environment and develop a relaxing bedtime routine by:
  • Fact 1: Keep bedroom dark, quiet, and cool
  • Fact 2: Avoid screens, work, and stressful conversations late at night
  • Fact 3: Practice a relaxation technique before bed such as meditation 
These facts came from my first source: Smith, Melinda, et al. “Sleep Needs.” Sleep Needs: What to Do If You're Not Getting Enough Sleep, Oct. 2017, www.helpguide.org/articles/sleep/sleep-needs-get-the-sleep-you-need.htm.


]]> 2017-12-10 16:34:21 UTC https://padlet.com/20slaviki/ktr3ln3y9g9g/wish/214817744 Documentation 20slaviki https://padlet.com/20slaviki/ktr3ln3y9g9g/wish/214819039 I followed my wellness graphic organizer plan for 30 days, and documented 15 of those days. I documented my days in a journal style. I wrote the date, what I did to help myself sleep more, and my progress or thoughts.]]> 2017-12-10 16:43:24 UTC https://padlet.com/20slaviki/ktr3ln3y9g9g/wish/214819039 Results of Documentation 20slaviki https://padlet.com/20slaviki/ktr3ln3y9g9g/wish/214820440 After my 30 days and 15 days of documentation I easily found what did or didn't work.
What Did Work: 
  • Avoiding my phone late at night
  • Avoiding stressful conversations 
  • Keeping my room cool
  • Avoiding caffeine
What Did NOT Work:
  • Sleeping in a dark room
  •  Exercise (trying to fit in my schedule stressed me out and I had to stay up later to do it)
  • Avoiding heavy meals before bedtime (at first it worked but as I kept doing it I got hungry)
  • Relaxation before bed
Overall I learned everyone is different and you have to find what works for you.
]]> 2017-12-10 16:53:20 UTC https://padlet.com/20slaviki/ktr3ln3y9g9g/wish/214820440 Age Group 20slaviki https://padlet.com/20slaviki/ktr3ln3y9g9g/wish/214821904 The age group that I am targeting for my presentation is teenagers. I am targeting teenagers because this age group requires the most sleep to be their best. Young adults (18-25) require 7-9 hours of sleep, adults (26-64) require 7-9 hours, older adults (65+) require 7-8 hours of sleep, and finally teenagers (14-17) require the most sleep at 8-10 hours. Sleep is very important in a person’s health, and if teens require the most sleep it is very important that teenagers are more aware of techniques to get better and more sleep.]]> 2017-12-10 17:04:48 UTC https://padlet.com/20slaviki/ktr3ln3y9g9g/wish/214821904 Overall Experiment Results 20slaviki https://padlet.com/20slaviki/ktr3ln3y9g9g/wish/214823980 Overall, unfortunately I was unsuccessful. I ended up moving to a new house in the middle of the experiment which was very stressful in itself. I had a hard time sleeping in a new environment, especially when I first moved. Also, I had a ton of homework and was having a hard time managing everything so I ended up staying up way later than planned. There was even one night I only got two hours of sleep due to stress and organization concerns.]]> 2017-12-10 17:20:18 UTC https://padlet.com/20slaviki/ktr3ln3y9g9g/wish/214823980 Summary 20slaviki https://padlet.com/20slaviki/ktr3ln3y9g9g/wish/214825123 Something I would do to improve this experiment would be to wait for a better time when it is unlikely that I will move houses in the middle of the experiment. I would also try to research some new techniques considering the original tips I looked up worked or didn't work almost exactly half and half. That could mean there are more and better tips out there for me. 
Overall, I really loved the experiment even though I wasn’t successful. Although some of the techniques were a bust I was able to find a handful of great tips I can use to get more sleep. 
]]> 2017-12-10 17:28:04 UTC https://padlet.com/20slaviki/ktr3ln3y9g9g/wish/214825123