Assignment cards

HEALTH COMPETENCE 1/6

Here you will find assignments related to maintaining your health. You can reflect on nutrition, sleep, mental well-being, substances, sexual health, traffic behaviour, relationships, and all the choices you make for your health every day. 

The objective is to reflect on your choices and lifestyle that affect your well-being, and maybe do a huge favour for yourself as well: a decision to take care of your health. 

Well-being is about making small decision that have a huge positive impact on your life. 

What is health?

A small decision a day

Small decisions can have a huge impact on your well-being. It may be a decision to walk to school, adding vegetables to your diet, or to have a good night’s sleep. 

 

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Weekly schedule 1: Planning

A good day includes adequate rest and sleep, healthy eating and an adequate amount of exercise. You tell yourself that you are important by taking care of these things – you should take care of yourself. Well-being is supported by a regular day rhythm. For example, you can rhythm your day with regular sleeping and waking up times. Meals, studying, exercise and relaxation also rhythm the day. (Nyytin ElämäntaitokurssiNyyti’s Lifestyle Course®) 

Plan yourself a weekly schedule. Copy the following table into a word or excel file and fill out the information there, or draw the calendar template onto a paper and monitor your week with it. Try to find a regular rhythm for the day while planning. Thus, for example, eating would happen the same time every day. Make sure that your schedule also includes time for resting and doing something fun! 

For example, mark the following things in the weekly schedule: Use letter codes when marking things in the table below. 

Sleeping and eating 

B = breakfast 

L = lunch 

SN = snack 

D = dinner 

ES = evening snack 

NS = night’s sleep 

DN = daytime nap 

 

Studying and potential work 

ST = studying 

W = work 

Exercise 

  

EnE = Endurance exercise (walking, running, dancing) 

RE = Recreational exercise (muscle condition) 

EvE = Everyday exercise 

 

Hobbies and leisure (i.e. just lounging and enjoying) 

H = hobbies 

CA = Creative action 

LR = Lounging and relaxation 

ScT = Screen time (computers, television, mobile devices) 

 

Social relationships (i.e. friends, family time, etc.) 

Fa = Family 

Fr = Friends 

M = Mates 

OR = Other relationships 

 

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Weekly schedule 2: Monitoring

A good day includes adequate rest and sleep, healthy eating and an adequate amount of exercise. You tell yourself that you are important by taking care of these things – you should take care of yourself. Life needs a rhythm. You can rhythm your everyday life with regular sleeping and waking up times, for example. Meals, snacks, incidental exercise, hobbies and relaxation also rhythm the day. (NYYTI’S LIFESTYLE COURSE, NYYTIN ELÄMÄNTAITOKURSSI®) 

Monitor your daily time usage for a week. Copy the following table into a word or excel file and fill out the information there, or draw the calendar template onto a paper and monitor your week with it. Return to the assignment where you planned a weekly schedule for yourself once you have monitored your time usage for a week. Compare your materialized schedule with your earlier plan. 

For example, mark the following things in the weekly schedule: Use letter codes to mark things in the calendar. 

Sleeping and eating 

B = breakfast 

L = lunch 

SN = snack 

D = dinner 

ES = evening snack 

NS = night’s sleep 

DN = daytime nap 

 

Studying and potential work  

ST = studying 

W = work 

Exercise 

  

EnE = Endurance exercise (walking, running, dancing) 

RE = Recreational exercise (muscle condition) 

EvE = Everyday exercise 

 

Hobbies and leisure (i.e. just lounging and enjoying)  

H = hobbies 

CA = Creative action 

LR = Lounging and relaxation 

ScT = Screen time (computers, television, mobile devices) 

 

Social relationships (i.e. friends, family time, etc.)  

Fa = Family 

Fr = Friends 

M = Mates 

OR = Other relationships 


 

Download the grid

 

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