W03 Application Activity Template: Wellness Plan

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Wellness Plan
This week your task is to create a simple wellness plan to help you through the current
semester. You will be setting goals in each area that was discussed in the lesson material:
physical, spiritual and mental health. As you set your goals this week you will be asked to
set SMART goals. If needed, review this week’s University Success Tip on goal setting.

Step 1 - Chart Wellness Goals

Use this template to set a health and wellness goal in each of the 3 areas of physical, mental
and spiritual health. Remember to make them SMART goals!

Go on to wellness plan template on next page 

Health and Wellness Plan

Goals Physical Goal Mental/Emotional Goal Spiritual Goal

State the Exercise for at least 30 Write down a meaningful Read scriptures at least
goal → minutes (Monday-Saturday) feeling, thought, or idea 15 min during a month
during a week

How is your My goal is just focuses on the My goal is just focuses on My goal is just focuses on
goal Specific? amount of time I will spend personal and emotional reading scriptures
everyday information

How is your My goal is measurable, I will
goal calculate every day the
Measurable? amount of time I spent
exercising, using a journal to
write it down will help me to
review it at the end of the
week if I achieved my goal.
I always have my phone
close by, so I'll download
an app called Peas - Mood
diary - Track emotions
where I can write my
feelings.
My goal is measurable I
want to start reading my
scriptures with a friend,
so we are going to track
our progress in a
calendar

How is your It is attainable because I Absolutely attainable, It is attainable I consider

goal consider every person can do because the app is super that I need to read wise
Attainable? any kind of exercise easy to use and I truly words every day, and I
want to register my want to feel myself close
feelings. to God, I have this time
to do it.

How is your Lately I've been feeling so
goal Relevant? tired and stressed, I'm
working in my business so
hard and spending a lot of
time in it, I find exercising
everyday it will help my body
and brain feel fresh and
connected
This goal is relevant
because I’m focusing in
what is going inside
myself, sometime I’m
super happy and other
days so sad, like everyone
else, but I feel like bringing
these feelings out will
make me feel great.
I know that scriptures
are so important for my
life, learning about Jesus
it will help me to be
strong, wise, grateful and
obedient

How is your I will start on Friday, Oct. I will start right now, Oct. I will start on Saturday,
goal Time 2nd and complete by Friday, 1st and complete by Oct. 3rd. and complete
Bound? Oct. 9th. Thursday, Oct. 8th. by Nov 3rd.
Go on to Step 2 
Step 2 - Review
You have already spent some time exploring the BYU-Idaho Online Wellness Center-Self
Help website during this week’s lesson material.
Review the list of Health and Wellness Self-Help resources that are available for you as an
online student of BYU-Idaho.

Step 3 - Reflect
Answer the following reflection questions.

1. What is one thing you feel you can improve in your health and wellness?

I feel that I need to start an exercise routine, I spend a lot of time at my work in front
of a computer and a cell phone, I’ve been stressed and had headache, my body is telling me
that I need to change the way I am working

2. What have you learned from participating in this goal setting activity?

I learned that by setting specific goals you will be more successful in achieving
them, rather than long-term goals.

3. From the Online Wellness Center-Self Help choose at least one of the categories to
explore further. Use the guiding questions below to write about what you were able
to learn from this activity.
○ Which area of health did you choose to learn more about?

Physical Wellness

○ What did you learn that you didn’t know before?

I learned a lot about cholesterol, and how stress has shown to elevate
cholesterol levels, I also learned how important is to learn how to manage stress if
we want to have a good a healthy lifestyle.

○ In what ways do you think the Self-Help website could help you in the future?

I like that we can participate in a support group and talk to a specialist about
many topics, we can participate in health programs and find a lot of information
Step 4
Save this document with your name in the filename, and follow the instructions in your
course to submit it for grading and feedback.