My Action Plan Final_A01027801 by Daniela Aranda Román

I do indoor cycling classes 2 times a week, and complement them with 1 or 2 classes of pilates reformer on a regular basis. I go tho these classes depending on the type of exercise I want to do on that day, no matter if the previous day I did the same.

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To have a good mental health, I go to psychological therapy once a week or sometimes once every two weeks. Also, I always talk to a friend or to my boyfriend when I am not feeling my best. I like to do physical activity in order to release stress and to connect with myself. Finally, petting my dogs is something that really helps me to feel relaxed and happy.

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On my daily routine, I am used to sleep around 8 hours per night, which is very healthy schedule for my age. Also, I close my curtains so the room is dark and my body feels more sleepy and relaxed.

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The actions for this pillar that I actually do are not as structured as desired, but I try to eat fruit every day and I am aware that I do not eat the amount of vegetables that I should. In terms of drinking water, I usually drink 1.5 liters a day because it is difficult for me to drink more. Besides from this, my nutrition habits vary a lot, I do not follow a certain diet or regimen that includes all food groups (which affects me in a negative way).

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I will eat fruit on every breakfast

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Monday 15 - Yes

Tuesday 16 - No

Wednesday 17- No

Thursday 18 - Yes

Friday 19- Yes

Saturday 20- No

Sunday 21- Yes

Monday 22- Yes

Tuesday 23- Yes

Wednesday 24-Yes

Thursday 25- Yes

Friday 26-Yes

Saturday 27- Yes

Sunday 28- No

Monday 29- Yes

Vegetables on every other meal.

a01027801_2 — 2024-01-12 00:13:32 UTC

Monday 15 - Yes

Tuesday 16 - No

Wednesday 17- Yes

Thursday 18 - Yes

Friday 19- No

Saturday 20- Yes

Sunday 21- No

Monday 22- Yes

Tuesday 23- Yes

Wednesday 24- Yes

Thursday 25- Yes

Friday 26-Yes

Saturday 27- Yes

Sunday 28- No

Monday 29- Yes

Leave phone & computer 30 mins before going to sleep

a01027801_2 — 2024-01-12 00:14:11 UTC

Monday 15 - Yes

Tuesday 16 - No

Wednesday 17- Yes

Thursday 18 - Yes

Friday 19- No

Saturday 20- Yes

Sunday 21- Yes

Monday 22- Yes

Tuesday 23- Yes

Wednesday 24-No

Thursday 25- No

Friday 26-Yes

Saturday 27- Yes

Sunday 28- Yes

Monday 29- Yes

Reduce amount of food before sleeping

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Monday 15 - Yes

Tuesday 16 - Yes

Wednesday 17- Yes

Thursday 18 - No

Friday 19- Yes

Saturday 20- Yes

Sunday 21- Yes

Monday 22- Yes

Tuesday 23- Yes

Wednesday 24-Yes

Thursday 25- No

Friday 26-Yes

Saturday 27- Yes

Sunday 28- No

Monday 29- Yes

Meditate/read a book

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Monday 15 - No

Tuesday 16 - Yes

Wednesday 17- Yes

Thursday 18 - No

Friday 19- No

Saturday 20- No

Sunday 21- Yes

Monday 22- Yes

Tuesday 23- Yes

Wednesday 24-No

Thursday 25- Yes

Friday 26-Yes

Saturday 27- Yes

Sunday 28- Yes

Monday 29- Yes

Not doing homework on bed

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Monday 15 - Yes

Tuesday 16 - Yes

Wednesday 17- Yes

Thursday 18 - Yes

Friday 19- Yes

Saturday 20- Yes

Sunday 21- Yes

Monday 22- Yes

Tuesday 23- Yes

Wednesday 24-Yes

Thursday 25- Yes

Friday 26-Yes

Saturday 27- Yes

Sunday 28- Yes

Monday 29- Yes

Avoid liquids before sleeping

a01027801_2 — 2024-01-12 00:16:01 UTC

Monday 15 - Yes

Tuesday 16 - Yes

Wednesday 17- Yes

Thursday 18 - No

Friday 19- Yes

Saturday 20- No

Sunday 21- Yes

Monday 22- Yes

Tuesday 23- Yes

Wednesday 24-Yes

Thursday 25- Yes

Friday 26-Yes

Saturday 27- Yes

Sunday 28- Yes

Monday 29- Yes

Pilates

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Monday 15 - No

Wednesday 17- Yes

Friday 19- No

Monday 22- Yes

Wednesday 24- Yes

Friday 26-Yes

Monday 29-Yes

Indoor Cycling

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Tuesday 16 - Yes

Thursday 18 - Yes

Saturday 20- Yes

Tuesday 23- Yes

Thursday 25- Yes

Saturday 27-Yes

Eat on every meal an integral cereal or whole grain,

a01027801_2 — 2024-01-12 00:17:20 UTC

Monday 15 - Yes

Tuesday 16 - Yes

Wednesday 17- Yes

Thursday 18 - No

Friday 19- Yes

Saturday 20- Yes

Sunday 21- Yes

Monday 22- Yes

Tuesday 23- Yes

Wednesday 24-No

Thursday 25- Yes

Friday 26-Yes

Saturday 27- Yes

Sunday 28- Yes

Monday 29- Yes

Plan a day before at what time I will incorporate an oil and healthy fat on my diet for the next day

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Monday 15 - Yes

Tuesday 16 - Yes

Wednesday 17- Yes

Thursday 18 - Yes

Friday 19- Yes

Saturday 20- No

Sunday 21- Yes

Monday 22- Yes

Tuesday 23- Yes

Wednesday 24-Yes

Thursday 25- Yes

Friday 26-Yes

Saturday 27- Yes

Sunday 28- Yes

Monday 29- Yes

Reduce the amount of animal protein that I consume

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Monday 15 - Yes

Tuesday 16 - No

Wednesday 17- Yes

Thursday 18 - No

Friday 19- Yes

Saturday 20- No

Sunday 21- Yes

Monday 22- Yes

Tuesday 23- Yes

Wednesday 24-Yes

Thursday 25- No

Friday 26-Yes

Saturday 27- Yes

Sunday 28- Yes

Monday 29- Yes

2L of water

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Monday 15 - Yes

Tuesday 16 - No, 1.5 L

Wednesday 17- Yes

Thursday 18 - No, 1.8 L

Friday 19- Yes

Saturday 20- No, 1.5 L

Sunday 21- Yes

Monday 22- Yes

Tuesday 23- Yes

Wednesday 24-Yes

Thursday 25- No, 1.8 L

Friday 26-Yes

Saturday 27- Yes

Sunday 28- Yes

Monday 29- Yes

Plan every day activities and prioritize them in a way I feel less stressed

a01027801_2 — 2024-01-12 00:18:56 UTC

Monday 15 - Yes

Tuesday 16 - No

Wednesday 17- Yes

Thursday 18 - Yes

Friday 19- Yes

Saturday 20- No

Sunday 21- Yes

Monday 22- Yes

Tuesday 23- Yes

Wednesday 24-Yes

Thursday 25- Yes

Friday 26-Yes

Saturday 27- Yes

Sunday 28- Yes

Monday 29- Yes

Listen more music

a01027801_2 — 2024-01-12 00:19:17 UTC

Monday 15 - Yes

Tuesday 16 - No

Wednesday 17- Yes

Thursday 18 - Yes

Friday 19- Yes

Saturday 20- Yes

Sunday 21- Yes

Monday 22- Yes

Tuesday 23- Yes

Wednesday 24-No

Thursday 25- Yes

Friday 26-Yes

Saturday 27- Yes

Sunday 28- Yes

Monday 29- Yes

Switch off electronic devices for at least 15 minutes a day to enjoy other fun and enriching activities.

a01027801_2 — 2024-01-12 00:19:35 UTC

Monday 15 - Yes

Tuesday 16 - Yes

Wednesday 17- Yes

Thursday 18 - Yes

Friday 19- Yes

Saturday 20- Yes

Sunday 21- Yes

Monday 22- Yes

Tuesday 23- Yes

Wednesday 24-Yes

Thursday 25- Yes

Friday 26-Yes

Saturday 27- Yes

Sunday 28- Yes

Monday 29- Yes

I have almost all my vaccinations complete. When I was little, my mom used to take care of this aspect of my life, but since I was around 18 years old, I am the one responsible of getting my boosters.

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Boosters

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2024- Get my influenza & COVID booster (if experts say so)

2025- Get my influenza & COVID booster (if experts say so)

2026- Get my influenza & COVID booster (if experts say so)

2027- Get my influenza & COVID booster (if experts say so)

2028- Get my influenza & COVID booster (if experts say so)

2029- Get my influenza & COVID booster (if experts say so)

2030- Get my influenza & COVID booster (if experts say so)

In addressing the five sub-sections of this pillar, I prioritize safety in substance use by staying vigilant at social events. I avoid excessive alcohol consumption to prevent addiction and only take prescribed medicines when necessary. To prevent sleepiness while driving, I engage in activities like listening to music and moderate my car's speed, consistently checking mirrors for road safety.

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At home, I adhere to basic precautions like avoiding wet hands with cables, being cautious on stairs, and wearing footwear to prevent falls.

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Stop using phone while driving

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Monday 29- Yes

If feeling sleepy stop and buy a coffee

a01027801_2 — 2024-01-30 01:48:41 UTC

Monday- did not feel sleepy

Only bottled beverages when going out

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Plan a fire escape route & investigate the firefighter’s number

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Monday 29- No

In this pillar, I embrace nature by walking in the nearby park with my dog and neighbors. I hike every 3 months with university friends. I prioritize water conservation with quick showers and turning off the water when not needed. At my Cuernavaca house, I like reading in the garden, accompanied by the singing birds.

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Put disposable bags for dog's poop

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Monday 29-No

Recycle water

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Monday 29- Yes