Goal setting and action plan Step 1 of 12 8% Goal setting Goal(Required) G1: I will eat healthy. G2: I will be physically active according to my abilities and within my capabilities. G3: I will consider and implement the safe use of medicines and other pharmacological agents, and will use appropriate and safe vaccination. G4: I will reduce or stop my use of tobacco, alcohol, drugs and medicines. G5: I will be active in stress management and overcoming anxiety and depression. G6: I will perform proper personal hygiene and tidiness. G7: I will ensure safety and responsibility in traffic. G8: I will practice safe and healthy sexuality. G9: I will carry out regular physical self-examinations, medical check-ups and participate in physical and mental health programmes. G10: I will make sure I get a healthy and good quality sleep and rest. G11: I will take care of my mental health and well-being. Action plan Goal: I will eat healthy several options are possible Activity(Required) A1: I will follow a calorie intake that is appropriate for me to avoid being underweight or overweight A2: I will regularly eat 5 meals a day (breakfast, snack, lunch, snack, dinner) A3: My meals will be varied, balanced and varied A4: My meals will be prepared from fresh, seasonal, local and nutrient-rich foods A5: My meals will be prepared from non-genetically modified and biologically and ecologically safe foods A6: I will drink enough fluids (water, mineral water, unsweetened tea) A7: My meals will be prepared from cereals and cereal products, fruits and vegetables, meat and meat substitutes, milk and dairy products Performer(Required) P1: me P2: partner P3: family members P4: friends and acquaintances P5: other individuals - community P6: doctors P7: experts P8: organisations P9: media P10: other Time(Required) T1: all the time T2: daily T3: weekly T4: monthly T5: annually T6: occasionally as needed T7: other Resource(Required) R1: money R2: time R3: space and nature R4: equipment, appliances and devices R5: foodstuffs R6: human resources R7: organisation R8: knowledge and information R9: other I1: Healthy eating affects your weight! I2: For good health, eat healthy foods and meals and avoid sugar, salt, unhealthy fats and fast food! I3: At least 2 litres of fluid (water, mineral water, unsweetened tea) a day ensures your health! I4: Self-sufficiency in food allows you to prepare your own healthy meals! I5: Counselling and education are the basis for a good knowledge of healthy eating! Action plan Goal: I will be physically active according to my abilities and within my capabilities. several options are possible Activity(Required) A1: I will do physical activity regularly, at a reasonable intensity and for a reasonable duration A2: I will do preventive physical activity and, if necessary, therapeutic physical activity A3: I will take into account my abilities, current fitness and health when doing physical activity A4: I will exercise safely, follow professional recommendations and not overload my body A5: I will do aerobic activities (walking, brisk walking, stair walking, jogging, cycling, dancing, mountain climbing, cross-country skiing, aerobics, swimming, etc.), either moderate-intensity aerobic activity for at least 30 minutes 5 times a week or vigorous-intensity aerobic activity for at least 20 minutes 3 times a week. A6: I will do exercises to build muscle strength and endurance (lifting or carrying weights, weight training, gym exercises, gardening, etc.) at least 2 times a week, 8 to 10 exercises for all major muscle groups, 10 to 15 repetitions of each exercise A7: I will do flexibility exercises (overhead arm raises, half squats or push-ups, yoga elements, gymnastics exercises, etc.) at least 2 times a week for 10 minutes, for all muscle groups, holding each position for 10 to 30 seconds, repeating each exercise 3 to 4 times A8: I will do balance exercises (lifting on toes, standing on one leg, rotating on my axis, hanging laundry, standing still with eyes closed and arms outstretched, etc.) at least 3 times a week for 10 minutes A9: I will exercise individually and independently A10: I will perform physical activity in organized individual and / or group forms A11: I will take part in preventive programmes to increase or maintain physical activity A12: I will follow the advice and recommendations of my personal doctor when exercising A13: I will arrange for a professional assessment of my own physical capabilities A14: I will participate in physical activity advice and education activities Performer(Required) P1: me P2: partner P3: family members P4: friends and acquaintances P5: other individuals - community P6: doctors P7: experts P8: organisations P9: media P10: other Time(Required) T1: all the time T2: daily T3: weekly T4: monthly T5: annually T6: occasionally as needed T7: other Resource(Required) R1: money R2: time R3: space and nature R4: equipment, appliances and devices R5: human resources R6: organisation R7: knowledge and information R8: other I1: Daily physical activity helps your health! I2: The right physical activity must take into account your abilities, fitness and health! I3: A combination of aerobic exercise, strength and endurance exercises, flexibility exercises and balance exercises is the right recipe for effective physical activity! I4: To help you start or maintain physical activity, join a group or guided exercise class! Action plan I will consider and implement the safe use of medicines and other pharmacological agents, and will use appropriate and safe vaccination. several options are possible Activity(Required) A1: I will ensure that I am well informed about the safe use of medicines and other pharmacological agents A2: I will make sure I am well educated about safe vaccination and its importance A3: I will take part in the mandatory vaccination protocol throughout my lifetime, according to the requirements of each country A4: I will get regular seasonal flu vaccinations A5: I will get regular vaccinations against tick-borne meningoencephalitis A6: if there is a reason, I will be vaccinated against rabies, yellow fever, tuberculosis, typhoid fever A7: I will be regularly vaccinated against other infectious diseases if there are epidemiological reasons A8: I will strictly follow the prescribed therapy and the instructions that come with the medication A9: I will take appropriate medicines and food supplements to improve my health during the acute period of my illness A10: if I am unable to take my medication, I will ask for help from people close to me and other people in my environment whom I trust A11: I will be involved in advisory and educational activities on the use of medicines and vaccination Performer(Required) P1: me P2: partner P3: family members P4: friends and acquaintances P5: doctors P6: experts P17: other Time(Required) T1: all the time T2: daily T3: weekly T4: monthly T5: annually T6: occasionally as needed T7: other Resource(Required) R1: money R2: time R3: space R4: equipment, appliances and devices R5: medicines and other pharmacological agents R6: human resources R7: organisation R8: knowledge and information R9: other I1: Medicines and other pharmacological agents support your health, so be consistent in their use! I2: Always read the instructions carefully before using medicines and other pharmacological agents and consult your doctor or pharmacist if necessary! I3: Trust and accept vaccines as a support to protect and safeguard your health! Action plan I will reduce or stop my use of tobacco, alcohol, drugs and medicines. several options are possible Activity(Required) A1: I will reduce or stop drinking alcohol A2: I will reduce or stop using tobacco and tobacco products A3: I will stop using illicit drugs A4: I will reduce the excessive intake of medicines and medicines that are not intended for current treatment A5: I will seek medical help in case of addiction to tobacco, alcohol, drugs and medicines A6: I will join programs or groups to help overcome the use and / or abuse of tobacco, alcohol, drugs and medicines A7: I will not resort to excessive medication or other pharmacological agents A8: I will only use pharmacological agents as directed by my doctor and / or pharmacist A9: I will promote healthy living among peers without various abuses and addictions A10: I will be involved in counseling and educational activities in the field of tobacco, alcohol and drug use and drug abuse Performer(Required) P1: me P2: partner P3: family members P4: friends and acquaintances P5: other individuals - community P6: doctors P7: experts P8: organisations P9: media P10: other Time(Required) T1: all the time T2: daily T3: weekly T4: monthly T5: annually T6: occasionally as needed T7: other Resource(Required) R1: money R2: time R3: space R4: human resources R5: organisation R6: knowledge and information R7: medicines and other pharmacological agents R8: other I1: Quitting tobacco, alcohol, drugs and medicines helps you to be healthier! I2: Stop today for a healthier tomorrow! I3: Help everyone who is facing different forms of addiction or dependence! I4: Regularly inform and educate yourself on the correct use of medicines and the misuse of alcohol, tobacco and alcohol! Action plan I will be active in stress management and overcoming anxiety and depression. several options are possible Activity(Required) A1: I will pay attention to symptoms of negative stress (overwork, bad relationships, dissatisfaction, deteriorating health, etc.) A2: I will actively deal with stress A3: in the case of stress, I will distinguish which causes of stress I can and cannot influence A4: I will take an active approach to addressing those causes of stress that I can influence (through conflict resolution, talking, etc.) A5: I will take an active approach to addressing the causes of stress that are harder for me to influence (by managing my own stress response, relaxing, empowering myself, taking time for myself, taking care of my own mental and physical well-being, allowing others to help me, etc.) A6: I will do health exercises and stress management techniques: problem recognition and problem solving, relaxation techniques, time management, activity diary, healthy lifestyle, positive thinking and optimism, socialising and enjoyable activities, ... A7: I will seek professional help or a doctor if I feel more stressed, anxious or depressed A8: I will treat anxiety and depression with medication on the advice of my doctor A9: I will overcome anxiety and depression with relaxation and breathing exercises A10: I will overcome anxiety and depression by distraction and silencing negative thoughts A11: I will overcome anxiety and depression by seeking rational answers A12: I will reduce anxiety and depression through activities such as listening to music, walking, talking, yoga, meditation, autogenic training, etc. A13: I will overcome depression by setting simple tasks and step-by-step goals A14: I will overcome depression with activities that are enjoyable and stimulating A15: I will overcome depression through other forms such as animal therapy, developing mindfulness, psychotherapy and counselling, etc. A16: I will engage in counselling and educational activities on stress, anxiety and depression Performer(Required) P1: me P2: partner P3: family members P4: friends and acquaintances P5: other individuals - community P6: doctors P7: experts P8: organisations P9: media P10: other Time(Required) T1: all the time T2: daily T3: weekly T4: monthly T5: annually T6: occasionally as needed T7: other Resource(Required) R1: money R2: time R3: space R4: human resources R5: organisation R6: knowledge and information R7: medicines and other pharmacological agents R8: other I1: In a stressful situation, stop, close your eyes, take a few deep breaths in and out - followed by a wave of relaxation and calm! I2: Write down the situations that make you feel stressed and start eliminating them one by one! I3: Take time for yourself and do something you enjoy! I4: Go for a walk or talk to a friend! Action plan I will perform proper personal hygiene and tidiness. several options are possible Activity(Required) A1: I will perform a thorough hand wash A2: I will perform proper hygiene of coughing and sneezing and wiping my nose A3: I will take care of the whole body hygiene: showering or bathing, body wrinkle care, foot care, facial care A4: I will perform nail care, ear hygiene and scalp hygiene A5: I will carry out hygiene flushing and excretion A6: I will perform tooth brushing, dentures and oral care A7: I will carry out hygie A8: I will be changing clothes A9: I will carry out hygiene and ventilation of the premises to ensure proper personal grooming A10: I will use products suitable for my skin or scalp A11: I will attend body and scalp care services: hairdresser, pedicure, manicure, etc. A12: I will engage in counselling and educational activities on personal grooming and hygiene Performer(Required) P1: me P2: partner P3: family members P4: friends and acquaintances P5: other individuals - community P6: doctors P7: experts P8: organisations P9: media P10: other Time(Required) T1: all the time T2: daily T3: weekly T4: monthly T5: annually T6: occasionally as needed T7: other Resource(Required) R1: money R2: time R3: space R4: equipment, appliances and devices R5: human resources R6: organisation R7: knowledge and information R8: other I1: Personal hygiene and cleanliness are the foundation of your health! I2: Your skin is your body's largest organ and the first shield against harmful substances and diseases. So take good care of it! I2: Body and scalp care services can help you maintain your personal hygiene! Action plan I will ensure safety and responsibility in traffic. several options are possible Activity(Required) A1: I will adapt my driving speed to the restrictions, road conditions and my current abilities A2: I will pay particular attention to my visual and reaction skills when driving A3: I will avoid driving at night and in bad weather if necessary A4: I will not consume alcohol, drugs or medicines that impair my abilities before and during driving A5: I will wear a seat belt or safety helmet when driving A6: I will act responsibly as a road user A7: I will only operate and use a roadworthy and roadworthy vehicle or device in traffic A8: I will cross the road correctly as a pedestrian and use reflectors in night time traffic A9: I will use dedicated transport routes in traffic A10: I will use public transport A11: I will take part in safe driving training A12: I will carry out regular periodic medical examinations for the driving test A13: I will engage in psychological preparation for the potential withdrawal of my driving licence A14: I will take part in training courses to update my knowledge of road traffic rules and responsible behaviour in traffic Performer(Required) P1: me P2: partner P3: family members P4: friends and acquaintances P5: other individuals - community P6: doctors P7: experts P8: organisations P9: media P10: other Time(Required) T1: all the time T2: daily T3: weekly T4: monthly T5: annually T6: occasionally as needed T7: other Resource(Required) R1: money R2: time R3: space R4: equipment, appliances and devices R5: human resources R6: organisation R7: knowledge and information R8: other I1: Safety and responsibility in traffic prevents accidents and injuries! I2: By following the rules and using the equipment, you will ensure safety and responsibility in traffic! I3: Be green and use public transport! I4: Training, inspections and education are the basis for a good knowledge of road safety and responsibility! Action plan I will practice safe and healthy sexuality. several options are possible Activity(Required) A1: I will perform healthy, safe and regular sex A2: I will consult a doctor if I have problems with sexual intercourse A3: I will pay attention to any physical changes in myself and my partner related to unhealthy sexuality A4: I will limit the number of sexual partners A5: I will check the sexual history of a new partner before having sex with him/her A6: Before having sex, my partner and I will get tested for sexually transmitted infections (if necessary) A7: I will use appropriate protection during sexual intercourse A8: I will be tested for sexually transmitted infections after risky sex A9: I will carry out check-ups and screening tests for sexually transmitted infections and genitalia A10: I will get information on the possible side effects of surgical procedures (prostate, bowel, genitals, etc.) on sex life in old age A11: I will find out about the different solutions that can be offered and used to prevent sexual decline A12: I will engage in counselling and educational activities on safe and healthy sexuality Performer(Required) P1: me P2: partner P3: family members P4: friends and acquaintances P5: doctors P6: experts P7: other Time(Required) T1: all the time T2: daily T3: weekly T4: monthly T5: annually T6: occasionally as needed T7: other Resource(Required) R1: money R2: time R3: space R4: human resources R5: equipment, appliances and devices R6: organisation R7: knowledge and information R8: medicines and other pharmacological agents R9: other I1: Use condoms and other protective equipment for safe and healthy sex! I2: Engage in all sexual intercourse responsibly. This shows respect and care for your health and the health of your partner! I3: Mutual knowledge, closeness and affection are important for a healthy and safe sexual relationship! I4: If you have problems with sexual intercourse, consult a specialist! Action plan I will carry out regular physical self-examinations, medical check-ups and participate in physical and mental health programmes. several options are possible Activity(Required) A1: I will learn self-examination skills A2: I will perform a self-examination A3: I will visit a personal / treating doctor A4: I will visit cardiovascular and respiratory specialists (e.g. cardiologist, cardiac surgeon, pulmonologist, etc.) A5: I will visit specialists in the digestive and metabolic field (e.g. abdominal surgeon, gastroenterologist, etc.) A6: I will visit urology specialists or gynecological field (e.g. urologist, gynecologist, etc.) A7: I will visit specialists in the musculoskeletal field (e.g. traumatologist, orthopedist, rheumatologist, etc.) A8: I will visit neuro-cognitive specialists (e.g. neurologist, neurosurgeon, psychologist, psychiatrist, etc.) A9: I will see specialists in vision, hearing, skin and other senses (e.g. ophthamologist, ophthalmologist, otorhinolaryngologist, dermatologist, etc.) A10: I will see a dentist, an orthodontist, a dental prosthetist and an oral surgeon A11: I will take regular weight and body composition measurements A12: I will have regular cholesterol, triglyceride, blood sugar and other laboratory tests checked A13: I will attend every check-up I am invited to (preventive and screening tests/checks) A14: I will take part in programmes to improve my cognitive abilities A15: I will take part in programmes and exercises to prevent or slow the development of dementia A16: I will attend self-help groups and support groups in the field of mental and physical health A17: I will engage in counselling and education activities on self-examination, health checks and physical and mental health programmes Performer(Required) P1: me P2: partner P3: family members P4: friends and acquaintances P5:other individuals - community P6: doctors P7: experts P8: organisations P9: media P10: other Time(Required) T1: all the time T2: daily T3: weekly T4: monthly T5: annually T6: occasionally as needed T7: other Resource(Required) R1: money R2: time R3: space R4: equipment, appliances and devices R5: human resources R6: organisation R7: knowledge and information R8: other I1: Physical self-examinations, medical check-ups and physical and mental health programmes keep you healthy! I2: Learn and use self-monitoring skills well! I3: See your personal doctor regularly! I4: See a specialist for specific health changes and problems! Action plan I will make sure I get a healthy and good quality sleep and rest. several options are possible Activity(Required) A1: I will sleep between 7 and 8 hours a day, depending on my needs, but not less than 6 hours and not more than 9 hours A2: I will preform appropriate sleep routine: bedtime and wake-up times, bedtime and bedtime habits A3: I will do various relaxation and meditation techniques, listen to music, read a book, etc. before going to bed. A4: I will not take my daily rest after 15:00, I will instead be physically active A5: I will do some leisure activities during my daily rest A6: I will do physical activity during the day, but not before going to bed A7: I will not eat hard-to-digest food in the afternoon and evening and drink coffee or real tea A8: I won't drink too much liquid before going to bed A9: I will manage the physical causes (pain, sweating, breathing problems, etc.) that affect my sleep A10: I will manage the psychological causes (fear, anxiety, agitation, depression and other mental illnesses, etc.) that affect my sleep A11: I will provide suitable environmental factors for quality sleep: darkness, peace, suitable temperature, ventilation, suitable space, undisturbed partner (snoring, restless legs), adequate bed and pillow, disturbing devices, etc. A12: if I have trouble sleeping, I will consult a doctor who will prescribe medication, food supplements and/or recommend other types of therapy A13: I will engage in advisory and educational activities on healthy and quality sleep and rest Performer(Required) P1: me P2: partner P3: family members P4: friends and acquaintances P5:other individuals - community P6: doctors P7: experts P8: organisations P9: media P10: other Time(Required) T1: all the time T2: daily T3: weekly T4: monthly T5: annually T6: occasionally as needed T7: other Resource(Required) R1: money R2: time R3: space R4: equipment, appliances and devices R5: medicines and other pharmacological agents R6: human resources R7: organisation R8: knowledge and information R9: other I1: Sleep and rest are the source of health! I2: Follow the general recommendations for a healthy and good night's sleep! I3: Healthy and good quality sleep requires the right conditions! I4: See your personal doctor or specialist if you have trouble sleeping! Action plan I will take care of my mental health and well-being. several options are possible Activity(Required) A1: I will rationally face difficult and complex life situations (death, retirement, divorce, etc.) A2: I will seek appropriate help and support in dealing with difficult life situations A3: I will develop a value system of zero tolerance for violence (I do not want to be a victim or a bully) A4: I will develop defense mechanisms to maintain mental health when dealing with chronic health problems A5: I will regularly self-assess my mental health and well-being A6: I will build on self-esteem, self-worth, self-confidence and dignity A7: I will cultivate a positive attitude about the meaning of my own life A8: I will work to understand the role of love, joy and happiness for mental health and well-being A9: I will develop good and non-conflicting relationships with other people A10: I will embrace difference and diversity and strive to harmonise relationships in partnership, family and community A11: I will be an active volunteer and work for intergenerational coexistence in the community A12: I will actively participate in the community (events, activities, memberships, etc.) A13: I will actively develop my spirituality and faith A14: I will monitor and self-assess my own mental abilities (attention, memory, problem solving, speed of mental processes, etc.) A15: I will do various mind activities (solving mind games such as crosswords, sudoku, chess, reading, etc.) A16: I will do various cognitive training activities (mind training) to strengthen attention, memory and processing A17: I will learn new activities that require mental effort A18: I will carry out activities that will enhance my creativity and innovation A19: I will attend health and other check-ups that support good mental health and well-being A20: I will engage in lifelong learning activities A21: I will attend counselling and training on good mental health and well-being Performer(Required) P1: me P2: partner P3: family members P4: friends and acquaintances P5:other individuals - community P6: doctors P7: experts P8: organisations P9: media Time(Required) T1: all the time T2: daily T3: weekly T4: monthly T5: annually T6: occasionally as needed Resource(Required) R1: money R2: time R3: space and nature/environment R4: equipment, appliances and devices R5: human resources R6: organisation R7: knowledge and information R8: other I1: Difficult situations are a part of life, and should be accepted with rationality and non-stress! I2: Advocate zero tolerance of all forms of violence and discrimination! I3: Work to build your self-esteem, self-worth, self-confidence and dignity! I4: Self-esteem, self-image and self-confidence boost your mental health! I5: Various and regular mental activities are the basis for your good mental abilities, good concentration and good memory! I6: Cognitive training prevents dementia! I7: Good and non-conflicting relationships with fellow human beings are an opportunity for coexistence in the family, partnership, community and society! I8: Lifelong learning, creative and imaginative activities help improve your mental health! I9: See a doctor or specialist when your mental health changes! I10: Volunteering and various community events boost your mental health! Δ
