Health & Wellbeing · E-portfolio

SMART Goals

Three goals for the next two weeks: walking regularly, building balanced meals and a short breathing habit after studying.

Walking
Balanced meals
Stress management

My three goals

Goal 1

Build a Consistent Walking Routine

My SMART goal

Over the next two weeks, I will complete a purposeful 20-minute walk on five days each week and record the duration on my phone. A continuous walk to or from university can count towards this target.

Why I chose this goal and how it supports my development

Walking is already part of my routine, so it is a practical starting point. However, moving around during the day does not tell me how much continuous walking I complete. Recording my walks will help me understand my activity and practise following a clear plan.

Why it is achievable

The goal uses an activity I already do and does not require equipment or a gym membership. I can use a suitable university journey or choose another convenient time. My target is ten recorded walks across the two weeks.

Possible challenges and how I will respond

University work, tiredness, or hot weather could make some days difficult. I will plan my walking days at the beginning of each week and use an indoor location or a cooler time when necessary. If I miss a walk, I will reschedule it within the week where practical and record what actually happened.

Goal 2

Make My Main Meals More Balanced

My SMART goal

Over the next two weeks, I will include vegetables, a protein source, and a carbohydrate source in one main home-cooked meal on at least five days each week. I will record these meals using a daily checklist.

Why I chose this goal and how it supports my development

I usually eat food prepared at home. This gives me an opportunity to pay more attention to how a meal is put together. For example, chicken, rice, and a vegetable salad include all three components. I want to become more confident in recognising balanced combinations using familiar foods.

Why it is achievable

I can work with meals available at home rather than follow a separate menu that is difficult to maintain. My target is ten recorded meals across the two weeks. The checklist will help me identify which components I included and which I missed.

Possible challenges and how I will respond

I may have limited control over what is cooked or return home at a different time. Where possible, I will add a simple vegetable side or choose an available protein source. I will record any difficulties so I can judge whether the goal fits my routine.

Goal 3

Develop a Short Stress-Management Habit

My SMART goal

Over the next two weeks, I will spend five minutes practising slow, comfortable breathing on five evenings each week. I will rate my stress immediately before and afterwards from 1, meaning very low, to 5, meaning very high.

Why I chose this goal and how it supports my development

I want to explore a simple way to pause after studying. This goal will help me pay attention to how I feel and whether a short breathing break is useful for me. It also gives me a wellbeing goal alongside my activity and nutrition goals.

Why it is achievable

The activity takes five minutes and requires no equipment. I will use a phone reminder and aim for ten sessions across the two weeks. Success means completing and recording the sessions; I will not assume that my stress rating must improve every time.

Possible challenges and how I will respond

I might forget or feel distracted. I will connect the session to finishing my evening study and choose a quiet place where possible. If my stress rating stays the same or increases, I will record that honestly and consider what else was happening that evening.