SMART Goals (1)

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University of Guelph *

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Feb 20, 2024

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S.M.A.R.T Goals: The Pandemic Olivia Blackwell 1242455 University of Guelph Life: Health and Well-being Professor R. Neustifter January 25, 2024

2 Introduction Upon completion of the wellness inventory, I was unsure what I was getting myself into. After completing the wellness inventory, I was provided with a profound realization of my current wellness status, highlighting my strengths as well as weaknesses that needed to be addressed with the hopes of improvement. I was presently surprised to find that my intellectual wellness was quite high, achieving 17 out of 20. However, it was surprising to find that my occupational wellness score was lower than anticipated with 7 out of 20 as well as my spiritual wellness score higher than anticipated with 11 out of 20. This was surprising to me because I have never been a spiritual individual but based on the questions I was asked; it may be worth looking deeper into. Additionally, I had some scores show up around the middle of the scale which I was surprised to see. My social, physical, and emotional wellness scored 10 out of 20, and my environmental score showed 12 out of 20. While these scores are not alarmingly low, it is interesting to see what may need improvement and what domains have ample room for enhancement. This comprehensive assessment has provided valuable insight into the specific domains of wellness that require more attention and improvement in my life, guiding me towards a more balanced and fulfilling lifestyle which I am proud of. Goal 1 - Physical Wellness – Improve Cardiovascular Health To improve my physical wellness, the goal I would like to set for myself is to improve my cardiovascular health. Your cardiovascular system carries oxygen and nutrients in the blood to all your bodily systems and your cells depend on it to run normally. So, it is important to look after your cardiovascular system with exercise, a healthy diet and controlled blood pressure and cholesterol (Clarkson, 2022). To make improvements towards my cardiovascular health as a S.M.A.R.T goal, it is essential to ensure it is specific, measurable, achievable, relevant and time bound. To achieve this goal, I will be aiming to reduce my resting heart rate from 90 beats pr minute to 60 beats per minute within 5 months. Also, I will achieve this goal by engaging in regular aerobic exercises for at least 30 minutes at least three times a week. I will monitor my progress weekly by investing in a heart rate monitor and adjusting my diet plan if it is not helping me reach my goal. This goal is also relevant to my life as I strive to be as healthy as possible and cardiovascular problems are a common issue within my family. In 1947, the World Health Organization defined health as "not merely the absence of disease or infirmity," but as "a state of complete physical, mental, and social well-being" – ushering in a new era in health which incorporated not only longevity, but quality of life (Introduction to Health and Wellness, Unit 1). Goal 2 - Emotional Wellness – Practice Meditation

3 To make improvements towards my emotional wellness, I am setting a goal to practice meditation to reduce my stress and anxiety. Meditation is something I have heard of but never tried. While there are many distinct types of meditation, I have chosen to practice mantra meditation. During mantra meditation you think of a mantra which is a word or phrase you repeat during meditation. It is used as a tool to help release your mind. It can make a lot of a difference, especially if you have trouble concentrating or getting in the right frame of mind (Raypole, 2020). I will begin practicing mantra meditation for five minutes every morning after I wake up. I will then increase my time spent meditating every morning to every morning and night as well as increasing the time meditating to 45 minutes. This goal is relevant to my life and will be beneficial towards my emotional wellness because I struggle with mental health on a day-to-day basis. According to a small study from 2012, mantra meditation could help improve brain health. These changes included improved mood and well-being, reduced anxiety, less fatigue and improved visuospatial and verbal memory (Raypole, 2020). I will establish the habit of 5 minutes every morning for a month and then continue gradually increasing the number of minutes for at least five months. Goal 3 – Social Wellness – Strengthen Social Connections and Relationships To improve my social wellness, the goal I will be setting for myself is to strengthen the connections I have with my friends, family, and my boyfriend. The way I will measure this goal is by ensuring I plan and attend at least one social activity with friends and family each week for a month. I will achieve this goal by setting aside time in my schedule to contact friends or family members to schedule an activity. This goal is relevant to my life and overall well-being because I have always had issues with creating long-lasting relationships as well as staying connected with friends and family. I want to begin creating long-term relationships and this will help me step outside of my comfort zone and try to maintain relationships moving forward. Our relationships with family, friends, coworkers, and community members can have a major impact on our health and well-being. When people are socially connected and have stable and supportive relationships, they are more likely to make healthy choices and to have better mental and physical health outcomes. They are also better able to cope with demanding times, stress, anxiety, and depression (CDC, 2023). I will initiate this goal immediately and continue for at least three months to access its impact on my social wellness. How has the Pandemic Influenced my Current Wellness? T he WHO’s definition of health as “a state of complete physical, mental, and social well -being and not merely the absence of disease or infirmity” was adopted on April 7, 1948 (Hales & Lauzon, pg. 5). The Covid-19 pandemic presented challenges for many individuals, impacting various aspects of their health and

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