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Lantier, Matt

This journal can be used daily to challenge yourself.  The goal is to improve on your total each time you fill out a journal.  Good luck! 

NOTE:  Since we are not in school some of the points are not in effect. 

Nor “Wellness” Journal

Name ________________________

Date_________________________   Previous Totals_____________________________

Wellness – is a multi-dimensional approach to well-being that emphasizes individual responsibility.  It is an active process of becoming aware of and making choices towards a healthier and more fulfilling life.

 

Principles:  Self Responsibility; Choices; Balance; Synergy

Physical

·        Walk, jog, swim, yoga, or run  (Each 1 mile or 15 min = 1 point)           ____________

·        Strength training or lifting weights (15 min = 2 points)                         ____________

·        Athletic Competition (30 min = 2 points)                                            ____________

·        Play or relax outside (Each 30 min = 1 point)                                     ____________

·        Athletic Practice after school (Each 30 min = 1 point)                            ____________

·        10 min of Relaxation pose = 1 point                                                  ____________

·        Sleep for 7 or more hours = 3 points                                                  ____________

 

Nutrition

·        Each time you ate Fruit or Vegetables =  1 point                                    ____________

·        Eat breakfast = 1 point                                                                       ____________

·        Choose a healthy afternoon snack = 1 point                                          ____________

·        Choose a healthy night time snack = 1 point                                         ____________

·        Each time you drank a bottle or glass of water = 1 point                          ____________

 

Social / Environmental / Emotional

  • 15 min talking with a parent or sibling = 1 point                                    ____________
  • Inviting a friend over = 1 point                                                            ____________
  • Going to a friends house = 1 point                                                       ____________
  • 15 min of chores for your parents = 1 point                                           ____________
  • 15 min of community service = 1 point                                                  ____________
  • Going to a club meeting = 1 point                                                          ____________
  • Drama, music, or robotics practice = 1 point                                            ____________

 

Intellectual

  • 15 min reading for leisure = 1 point                                                       ____________
  • 30 min of homework / studying = 1 point                                               ____________
  • Arriving to school with all homework completed = 1 point                         ____________
  • +10 points if you earned at least one point on every line item                  ____________

 

           TOTAL___________

 

    GOAL FOR NEXT TIME___________

Reflection:   

 

  1. Did you meet your goal?  If yes, what were the keys to meeting your goal?  If no, what could you have done to meet your goal?

 

 

 

 

  1. List the three areas of wellness that are easy for you to earn points.
    1.  
    2.  
    3.  

 

 

  1. List the three areas of wellness that are the most difficult for you to earn points.
    1.  
    2.  
    3.  

 

 

 

  1. Your goal for next time (Number of points for one day):  _____________