Smart Goals Assignment_ Reflection Report

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Oct 30, 2023

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Smart Goals Assignment: Reflection Report 1 Smart Goals Assignment: Reflection Report Department of Family Relations and Applied Nutrition FRHD 1100 Life: Health and Well-being Dr. Kukkonen November 18, 2022

TITLE OF YOUR PAPER 2 Overall, the goals I created were mostly realistic and attainable. My goal for physical wellness was the easiest to achieve out of the three. I aimed for 8-9 hours of sleep and found that as I got into the habit of sleeping adequately, it became habitual and instinctual. Once I felt the impact of how great a full sleep feels, I wanted to experience that every night. My goal was to set a bedtime of 11:30 P.M however, I found that most nights I fell asleep by 10:30 as I was so exhausted. This goal was the most impactful for me because it improved many aspects of my life. I found I had more energy throughout the day and felt stronger and happier. My second goal was for social wellness, and it was to have dinner with my family at 7 P.M every Friday. This goal was achievable and realistic as I was able to accomplish it most of the time. There was one time my car was in the mechanic shop getting fixed, and I couldn’t drive on Friday. But my family surprised me on Sunday and took me to a restaurant for dinner. Then for a week in October, my parents missed family dinner because they were visiting my grandparents in Florida. But I went over and had a movie night with my brothers. Therefore, I would count that as a win and still good family time. Furthermore, the goals I set were useful and realistic because there was room for adjustments to accommodate different circumstances that might arise. My third goal for environmental wellness was harder to achieve than the other two goals. Since setting the goal in late September, I missed the second Sunday, October 9th, as I had bronchitis and was feeling very ill. However, the following Sunday, I was feeling better, so I went in on that day instead. Also, I attended the next scheduled shift the next month, November

TITLE OF YOUR PAPER 3 13th. Therefore, this goal was realistic and attainable as once a month is not a major commitment and was easily manageable with my schedule. To achieve my sleep goal, I did what I mentioned in the first assignment, set my phone to automatically go on “do not disturb” mode after 10 P.M. By doing this, I am giving my brain a break from technology as it interferes with sleep quality. The second thing I did is I stopped having coffee after 3 P.M, as having coffee in the late afternoon can interfere with the body’s sleep schedule. Doing those two things ensured I consistently got enough sleep every night. However, some factors got in the way of my goal. The first was stress, some nights I would be stressing over a midterm in the morning and that would impede my ability to sleep. As for my second goal, the family dinners, some factors aided in the achievement of it. The first was my perseverance to find a way to spend some quality time with my family, even if things got in the way. Another factor that helped me achieve this goal is the importance of this goal to me. I value my family time and for that reason, I prioritized this goal, and that enabled me to stay consistent with it. A potential factor that got in the way was my schoolwork, which I mentioned in part 1 of the assignment. But I accounted for that and did my schoolwork before to ensure I can attend the family dinner. A factor that got in the way was my family’s other commitments and plans. Although I can control my own plans and schedule, I couldn’t do that with theirs, and therefore, sometimes situations arose that were out of my control. For example, when my parents went to Florida to visit my grandparents. However, I could control the way I react to this, and I found an alternative to spend time with my brothers instead.

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TITLE OF YOUR PAPER 4 The first factor that supported me in achieving my environmental wellness smart goal was embracing failure and taking the opportunity to learn from my mistakes rather than letting them discourage me. I missed one of the scheduled shifts as I was sick, but I didn’t let it discourage me, I went the following week and continued on track. Another factor that helped me achieve this goal was visualizing the result. As I mentioned in part 1 of the assignment, I want to receive a certification of appreciation signed by the mayor and to know I have made a positive impact on the environment. I found this goal to be realistic and achievable as it is only one day a month commitment which is relatively simple to incorporate into my schedule. I addressed the main challenges of having assignments due the following Monday by doing them earlier in the weekend. The best advice I could give is to nurture your psychosocial health; mental, emotional, social and spiritual health is discusse d in Unit 3: Psychosocial Health (Mental Health). The pandemic struck hard and negatively impacted many people’s mental well-being, including mine. I struggled a lot with regulating my emotions and moods and found myself struggling with depression. My mental health was vastly improved when I discovered lifting during the pandemic and found that it gave me a sense of accomplishment and purpose along with the endorphin release that comes with exercise. The unit also talks about the importance of sleep, which I agree is very crucial. During the pandemic, I made it a habit to sleep for 8-10 hours every night to improve my mood. I found that getting adequate sleep improved many aspects of my physical and mental health. My

TITLE OF YOUR PAPER 5 negative emotions and moods decreased, while my positive moods increased. Another piece of advice, seek professional help if you need it, which the unit also talks about. After I went to therapy, I saw drastic improvements in all aspects of my life, many issues were revealed that I didn’t even know I had. I found that talking about your emotions and your problems allows you to process them in a healthy way. Unit 7 talks about personal nutrition and the impact it has on people. After taking up lifting, I began prioritizing my nutrition, especially my protein intake. I increased my protein intake and started meal prepping to ensure I consume enough protein, carbs, and fats. I recommend everyone who wants to organize their food habits prepare their food ahead of time if they have a busy week. Which will ensure you meet your nutrition goals consistently and improve your physical health. As I became more active, I bought a giant two-litre jug and finished it daily. I carried this jug everywhere with me to ensure I met my goal. The unit mentions that water makes up 60% of our bodies. I cannot stress enough the importance of drinking enough water and the impact it has on your whole body. Another piece of advice I have is to drink responsibly. The Unit 05: Alcohol and Tobacco module defines binge drinking to be having five or more drinking in a row for men and four for women. This information was shocking to learn as almost every time I drank, I had more than four drinks in a row, and I know this is common for most of my friends too. This further highlights the issue of binge drinking among university students. I recommend you take this advice seriously because drinking can be a serious threat to the health and well-being of students.