The Wellness Wheel area I would like to change or improve is:      

Physical Health

Pick a primary goal in your lifestyle within the above mentioned Wellness Wheel

area that you want to work on achieving.     

Sleep at least 8 hours a night

What health benefits would you receive if you made a change in this area?

•       Alertness
• Stable mindset

What difficulties might make achieving this goal a challenge  

Homework

Time management   

Three specific steps involved in making this change/improvement are (be specific)

a.   Prioritize what work should be done first   

b.   Get to work as soon as possible  

c.   Use weekend time to reduce pressure on the forthcoming week   

How will you record of your progress? 

Make a chart to record each day’s sleep amount

Date started: September 1, 2011  

Date you are going to complete: December 1, 2011

Note: This is the date by which I would like to sleep 8+

hours/night, however it will continue past this date.

The Wellness Wheel area I would like to change or improve is:      

Physical Health

Pick a primary goal in your lifestyle within the above mentioned Wellness Wheel

area that you want to work on achieving.     

Sleep at least 8 hours a night

What health benefits would you receive if you made a change in this area?

•       Alertness
• Stable mindset

What difficulties might make achieving this goal a challenge  

Homework

Time management   

Three specific steps involved in making this change/improvement are (be specific)

a.   Prioritize what work should be done first   

b.   Get to work as soon as possible  

c.   Use weekend time to reduce pressure on the forthcoming week   

How will you record of your progress? 

Make a chart to record each day’s sleep amount

Date started: September 1, 2011  

Date you are going to complete: December 1, 2011

Note: This is the date by which I would like to sleep 8+

hours/night, however it will continue past this date.

Wellness Plan

The Wellness Wheel area I would like to change or improve is:      

Physical Health

Pick a primary goal in your lifestyle within the above mentioned Wellness Wheel

area that you want to work on achieving.     

Sleep at least 8 hours a night

What health benefits would you receive if you made a change in this area?

•       Alertness
• Stable mindset

What difficulties might make achieving this goal a challenge  

Homework

Time management   

Three specific steps involved in making this change/improvement are (be specific)

a.   Prioritize what work should be done first   

b.   Get to work as soon as possible  

c.   Use weekend time to reduce pressure on the forthcoming week   

How will you record of your progress? 

Make a chart to record each day’s sleep amount

Date started: September 1, 2011  

Date you are going to complete: December 1, 2011

Note: This is the date by which I would like to sleep 8+

hours/night, however it will continue past this date.

10 Steps to Improve Self-Esteem

Steps to Improving Self-Esteem

If you want to improve your self-esteem, here are some steps to start empowering yourself:

• Try to stop thinking negative thoughts about yourself. If you're used to focusing on your shortcomings, start thinking about positive aspects of yourself that outweigh them. When you catch yourself being too critical, counter it by saying something positive about yourself. Each day, write down three things about yourself that make you happy.
• Aim for accomplishments rather than perfection. Some people become paralyzed by perfection. Instead of holding yourself back with thoughts like, "I won't audition for the play until I lose 10 pounds," think about what you're good at and what you enjoy, and go for it.
• View mistakes as learning opportunities. Accept that you will make mistakes because everyone does. Mistakes are part of learning. Remind yourself that a person's talents are constantly developing, and everyone excels at different things — it's what makes people interesting.
• Try new things. Experiment with different activities that will help you get in touch with your talents. Then take pride in new skills you develop.
• Recognize what you can change and what you can't. If you realize that you're unhappy with something about yourself that you can change, then start today. If it's something you can't change (like your height), then start to work toward loving yourself the way you are.
• Set goals. Think about what you'd like to accomplish, then make a plan for how to do it. Stick with your plan and keep track of your progress.
• Take pride in your opinions and ideas. Don't be afraid to voice them.
• Make a contribution. Tutor a classmate who's having trouble, help clean up your neighborhood, participate in a walkathon for a good cause, or volunteer your time in some other way. Feeling like you're making a difference and that your help is valued can do wonders to improve self-esteem.
• Exercise! You'll relieve stress, and be healthier and happier.
• Have fun. Ever found yourself thinking stuff like "I'd have more friends if I were thinner"? Enjoy spending time with the people you care about and doing the things you love. Relax and have a good time — and avoid putting your life on hold.

3 things that I can do to improve on

1. Try New Things - I usually tend to favor things that I am familiar with so this might be able to improve my lifestyle

2. Set Goals - Normally I am able to prioritize what is important but i usually don't stick with the plan and end up doing what is easier first. Doing this appropriately will help.

3. Aim for Accomplishment not Perfection - Many times I will aim to do things only if I am sure it will work out, this obviously narrows my opportunities. Fixing this will certainly improve my self-esteem.

Wellness Continuum Reflection

On my Wellness Continuum survey, I got a score of 17.8 out of a possible 20. My strengths in this survey were the two categories of Self Image and Safety. My Safety had a score of 39 out of 40. I find my self to be particularly strong in this category because I don't to drugs or drink alcohol or smoke. Overall I understand that safety is of utmost importance. In Self Image, I scored 40 out of 40. This score reflects my the fact that I am honest and act upon my values. However one of my weaknesses are Heredity. To prevent future health problems, I feel that it is important to make changes to my daily routine. For example, because heart disease runs in my family, I should keep fit. Also it is important to sleep on time. To prevent arthritis, I should stop cracking my knuckles, as this is one of my bad habits. Overall, I feel like I am at a good level of wellness, but as always there is more to be done.