Part 1
Reflection:
1. After I finish high school, I would like to:
2. How might my lifestyle choices and my total health positively or
negatively affect my ability to reach these goals?
Part 2
Goals:
You will select one topic from four different units we have covered this
semester. The units include:
Unit 1 - Understanding Health and Wellness
■ Your total health
■ What affects your health
■ Health risks and your behavior
■ Promoting health and wellness
Unit 2 - Mental and Emotional Health
■ Achieving Mental and emotional health
■ Managing stress and coping with loss
■ Mental and emotional problems
■ Getting help
Unit 3 - Personal and Healthy Relationships
■ Skills for healthy relationships
■ Family relationships
■ Peer relationships
■ Resolving conflict
Unit 4 - Healthy Eating
■ Nutrition for health
■ Managing weight
■ Eating disorders and lifelong nutrition
■ Physical activity and healthy eating
Unit 6 - Tobacco
■ Health risks
■ Choosing to be tobacco-free
■ Promoting a smoke free environment
■ Tobacco - persuade others
Unit 7 - Alcohol and Other Drugs
■ Health risks and alcohol
■ Medicines
■ Illegal drugs
■ Living drug-free
Unit 5 - Disease & Prevention
■ Communicable diseases
■ Heredity and the immune system
■ Non-communicable diseases
■ Cancer, Diabetes and Osteoporosis
■ First and and safety
For each topic you have chosen, you must include the following information:
Unit Title
● Topic
● Personal Goal
○ Identify your personal goal for this topic. Provide specific information, such as:
■ What do you hope to accomplish?
■ How long do you think it will take you to achieve this goal?
■ When will you re-evaluate your goal to see if you're making progress?
■ What are specific criteria you need to make sure you are on the path to achieving your goal?
● Plan of Action
○ What specific steps will you need to take to achieve your goal or make progress towards
achievement? (Identify at least 3 steps per unit goal).
● Facts from this course that will help you achieve this goal
○ Clearly identify at least two facts you have learned in this course that pertain to your goal
and will help you reach your goal.
You can create a presentation (PowerPoint or Google Slides), video (4 minutes or
less), or write out your goals (MIcrosoft Word or Google docs).
Title: Unit 2 - Mental and Emotional Health
Topic: Managing stress and coping with loss
Personal Goal:
- I hope to develop effective stress management techniques and coping strategies to handle stressful situations and deal with loss in a healthy way.
- I aim to achieve this goal within 6 months and re-evaluate my progress every month.
- Specific criteria I need to ensure I am on the path to achieving my goal include feeling more in control of my stress, being able to handle setbacks and losses without feeling overwhelmed, and maintaining a positive outlook.
Plan of Action:
1. Identify triggers: I will keep a journal to identify specific situations or events that trigger stress or contribute to feelings of loss.
2. Develop coping strategies: I will seek professional guidance or use online resources to learn effective techniques such as deep breathing exercises, meditation, and journaling to cope with stress and loss.
3. Practice self-care: I will prioritize self-care activities like regular exercise, adequate sleep, and engaging in hobbies or activities that bring me joy and relaxation.
Facts from this course that will help me achieve this goal:
1. Chronic stress can have negative effects on mental and physical health, so it is important to develop healthy coping mechanisms.
2. Grief and loss are natural processes, and it is important to allow oneself to experience and express emotions associated with these experiences.
Title: Unit 3 - Personal and Healthy Relationships
Topic: Skills for healthy relationships
Personal Goal:
- My goal is to develop effective communication and conflict resolution skills to build and maintain healthy relationships with family and peers.
- I expect it to take at least 6 months to make significant progress in developing these skills.
- I will re-evaluate my goal every 3 months to assess my communication and conflict resolution abilities.
- Specific criteria include improved listening skills, reduced conflicts, and increased understanding and empathy in relationships.
Plan of Action:
1. Active listening: I will practice active listening by maintaining eye contact, summarizing what the other person says, and asking clarifying questions.
2. Emotional intelligence: I will work on increasing my emotional intelligence by identifying and expressing my own emotions effectively and recognizing emotions in others.
3. Conflict resolution: I will learn and practice strategies like compromising, finding win-win solutions, and seeking mediation if necessary.
Facts from this course that will help me achieve this goal:
1. Effective communication is key to building and maintaining healthy relationships.
2. Conflict is a natural part of relationships, but resolving conflicts in a constructive manner is crucial for maintaining healthy relationships.
Title: Unit 4 - Healthy Eating
Topic: Nutrition for health
Personal Goal:
- My goal is to improve my eating habits and make healthier food choices to promote overall health and well-being.
- I aim to incorporate these changes into my lifestyle gradually over the next year and re-evaluate my progress every 3 months.
- Specific criteria include increased consumption of fruits and vegetables, reduced intake of processed foods, and maintaining a balanced diet.
Plan of Action:
1. Meal planning: I will create weekly meal plans that include a variety of nutritious foods and ensure I have access to healthy options.
2. Mindful eating: I will practice mindful eating by paying attention to hunger and fullness cues, eating slowly, and savoring each bite.
3. Education: I will educate myself about proper portion sizes, reading food labels, and understanding the nutritional value of different foods.
Facts from this course that will help me achieve this goal:
1. Proper nutrition is essential for maintaining good physical and mental health.
2. A balanced diet should include a variety of food groups, with a focus on whole foods and limited intake of added sugars and unhealthy fats.
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Title: Unit 6 - Tobacco
Topic: Choosing to be tobacco-free
Personal Goal:
- My goal is to quit tobacco use and lead a tobacco-free lifestyle.
- I recognize that quitting tobacco can be a challenging process, so I expect it to take time and effort.
- I will re-evaluate my goal every month and seek support from friends, family, or support groups.
- Specific criteria to ensure I am making progress include reducing tobacco use gradually, having a support system in place, and experiencing improved physical well-being.
Plan of Action:
1. Set a quit date: I will choose a specific date to quit tobacco and create a plan leading up to it.
2. Explore cessation resources: I will research and access resources like nicotine replacement therapy, counseling services, and support networks.
3. Develop coping strategies: I will identify alternative activities to engage in when cravings arise, such as exercising, practicing deep breathing, or distracting myself with a hobby.
Facts from this course that will help me achieve this goal:
1. Tobacco use is linked to numerous health risks, including cancer, respiratory issues, and heart disease.
2. Quitting tobacco can lead to significant health benefits, such as improved lung function, reduced risk of disease, and increased life expectancy.
Title: Unit 7 - Alcohol and Other Drugs
Topic: Living drug-free
Personal Goal:
- My goal is to abstain from using alcohol and illicit drugs to prioritize my health and well-being.
- I aim to achieve this goal over the next year and regularly re-evaluate my progress every 3 months.
- Specific criteria include avoiding situations where substance use is present, having a support system, and maintaining a balanced and fulfilling lifestyle.
Plan of Action:
1. Avoid triggers: I will actively avoid environments or social circles that promote substance use.
2. Build a support network: I will seek out friends and groups who share similar values and discourage substance use.
3. Focus on healthy alternatives: I will engage in activities such as sports, hobbies, or volunteering that promote well-being and provide natural highs.
Facts from this course that will help me achieve this goal:
1. Substance abuse can have severe physical, mental, and social consequences, including addiction and impaired judgment.
2. Living drug-free promotes better overall health, improved decision-making, and a lower risk of accidents or legal issues.
Title: Unit 5 - Disease & Prevention
Topic: Non-communicable diseases
Personal Goal:
- My goal is to adopt a lifestyle that minimizes the risk of developing non-communicable diseases such as cancer, diabetes, and osteoporosis.
- I understand that preventing non-communicable diseases involves long-term lifestyle changes and a commitment to overall health.
- I will re-evaluate my goal every 6 months and monitor my progress through regular health check-ups.
- Specific criteria include maintaining a healthy body weight, adopting a balanced diet, and engaging in regular physical activity.
Plan of Action:
1. Balanced diet: I will prioritize nutrient-rich foods, limit processed foods, and incorporate a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats into my meals.
2. Regular exercise: I will aim for at least 150 minutes of moderate-intensity aerobic activity and two sessions of strength training per week.
3. Health screenings: I will schedule regular check-ups and screenings to monitor my health and detect any potential risk factors early.
Facts from this course that will help me achieve this goal:
1. Non-communicable diseases are often preventable through lifestyle modifications such as healthy eating and regular physical activity.
2. Maintaining a healthy weight, not smoking, and managing stress can significantly reduce the risk of developing non-communicable diseases.
Part 1 - Reflection:
1. After I finish high school, I would like to:
After finishing high school, I would like to continue my education by attending college or pursuing a specific career path. This may include completing a degree program, obtaining certifications, or gaining practical experience through internships or apprenticeships.
2. How might my lifestyle choices and my total health positively or negatively affect my ability to reach these goals?
My lifestyle choices and total health can have a significant impact on my ability to reach these goals. By maintaining a healthy lifestyle, including regular exercise, balanced nutrition, and adequate sleep, I can improve my overall well-being and enhance my physical and mental capabilities. This can help me stay focused, energized, and motivated to work towards my goals.
On the other hand, poor lifestyle choices, such as a sedentary lifestyle, unhealthy eating habits, lack of sleep, or engaging in risky behaviors like substance abuse, can negatively affect my ability to reach my goals. It can lead to decreased productivity, lack of focus, and potential health issues that may hinder my progress.
To positively impact my ability to reach my goals, I can prioritize self-care, establish healthy habits, seek support from others, and make conscious choices that align with my long-term objectives.
Part 2 - Goals:
Unit 3 - Personal and Healthy Relationships
Topic: Skills for healthy relationships
Personal Goal: My personal goal is to enhance my communication and conflict resolution skills in order to build and maintain healthy relationships.
- I hope to accomplish better understanding and connection with others.
- I believe it will take consistent effort over several months to achieve noticeable improvements.
- I will re-evaluate my goal in six months to assess my progress.
- Specific criteria for success would include more effective communication, improved conflict resolution, and strengthened relationships.
Plan of Action:
1. Take a communication skills workshop or online course to learn effective listening and speaking techniques.
2. Practice active listening with friends and family by fully engaging in conversations and demonstrating understanding.
3. Read books or articles on conflict resolution strategies and apply them in real-life situations.
Facts from this course that will help me achieve this goal:
1. Effective communication involves active listening, empathy, and clear expression of thoughts and feelings.
2. Conflict resolution techniques, such as identifying underlying issues, seeking compromise, and practicing assertiveness, can help maintain healthy relationships.
By implementing these steps and applying the knowledge gained from this course, I can work towards improving my communication and conflict resolution skills, ultimately leading to healthier relationships.
(Note: The same format can be followed for other units and topics chosen for goals)