🌅 Part 1: Daily Habits Tracking

1. How many hours of sleep did you get last night?

Less than 6 hours

6-7 hours

8-9 hours

More than 9 hours

2. What physical activities did you do today? (Check all that apply)

Walking or cycling

Sports (rugby, netball, football, etc.)

Swimming

Dancing

Gym or fitness activities

Outdoor activities (tramping, surfing, etc.)

No physical activity today

3. How many servings of fruits and vegetables did you eat today?

4. How much water did you drink today? (approximately in litres)

🧠 Part 2: Mental Health and Wellbeing

5. Rate your overall mood today:

Excellent - felt happy and positive

Good - mostly positive with some challenges

Average - neutral, neither good nor bad

Poor - felt stressed, anxious, or sad

Very poor - struggled significantly today

6. What activities helped you feel calm or relaxed today? (Check all that apply)

Spending time with whānau/family

Listening to music

Reading or creative activities

Being in nature

Meditation or mindfulness

Playing games or hobbies

Talking with friends

Nothing helped me relax today

7. Describe one positive thing that happened today:

⚡ Part 3: Energy Levels and Connections

8. Rate your energy levels throughout the day:

Morning: _________________ Afternoon: _________________ Evening: _________________

(Use words like: very low, low, moderate, high, very high)

9. What do you think affected your energy levels today? Explain the connection:

10. Match the healthy habits with their benefits:

1. Regular exercise

2. Adequate sleep

3. Healthy eating

4. Social connections

A. Improves mood and mental health

B. Provides energy and nutrients

C. Helps body recover and brain function

D. Strengthens heart and muscles

🎯 Part 4: Reflection and Goal Setting

11. What is one habit you would like to improve tomorrow to support your wellbeing?

12. How do your daily habits connect to your overall health? Write about the relationship between what you do each day and how you feel:

13. Draw or design a visual representation of what "wellness" means to you:

14. Complete this reflection: "To maintain good physical and mental health, I need to focus on..."

📊 Part 5: Weekly Wellness Goals

15. Set three specific wellness goals for next week:

Physical Health Goal: ________________________________________________

Mental Health Goal: ________________________________________________

Social Wellbeing Goal: ________________________________________________

16. How will you know if you've achieved these goals? Describe what success looks like:

Personal Wellness Journal

Personal Wellness Journal

🌅 Part 1: Daily Habits Tracking

🧠 Part 2: Mental Health and Wellbeing

⚡ Part 3: Energy Levels and Connections

🎯 Part 4: Reflection and Goal Setting

📊 Part 5: Weekly Wellness Goals

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