Complete These Life Reflection Tasks: Heroes, Goals, Plans ✓ Solved

Complete these life-reflection tasks: heroes, goals, plans.

Identify five people, by first name, whom you sincerely admire and describe the reasons you admire them; share this with at least one of them and report their reaction. Note that heroes have flaws.

Create a Personal Exercise Contract: A) identify three exercise goals and start date; B) list three activities, schedule, duration, and intensity; C) specify three rewards tied to each achieved goal; D) name a personal helper for support; E) explain how you will monitor progress and assess goal achievement; F) list three possible future fitness goals.

Make a ten-point list of specific, measurable nutritional improvements.

Describe one life-changing event and what you learned from it.

Begin with 'The End in Mind': list ten qualities you want people to remember about you when you are gone, and explain why each is important.

Package your talents: identify five of your best talents and describe how you currently use each or how you could use them in a future job.

Dreaming: identify your educational and career goals including probable major, schools, degree, and ideal job; analyze what you are doing or should do to progress toward these goals and whether you would choose the same path with unlimited resources.

Create a top-ten list of Instructions for Life and choose your favorite.

Someday List: list at least 20 things you would like to experience or accomplish before you die (include realistic and unrealistic items); identify common themes among them, label the themes, and explain when and how you will begin activating the themes, choosing one or two themes to prioritize.

Paper For Above Instructions

Overview

This paper completes the life-reflection tasks requested: identifying heroes, building an exercise contract, specifying nutritional improvements, describing a life-changing event, listing end-of-life qualities, packaging talents, describing educational and career dreams, offering a top-ten life-instructions list, and producing a 20-item Someday List with themes and activation plans.

Five Heroes (first names) and Why I Admire Them

1. Maria — for her consistent compassion and community volunteering; she models service over self (Seligman, 2011). 2. Ahmed — for resilience after hardship and willingness to learn; he demonstrates adaptive coping and growth mindset (Dweck, 2006). 3. Rosa — for practical kindness and caregiving skills; she shows daily stewardship of others. 4. Jamal — for intellectual curiosity and mentoring youth; he invests in others’ futures (Lent, Brown, & Hackett, 1994). 5. Lina — for leadership in organizing neighborhood health events; she integrates vision and action.

I shared this list with Maria; she responded with surprise and gratitude and said she felt encouraged to continue volunteering. Each hero has flaws (e.g., impatience, fear of risk) which humanizes them and makes their strengths more meaningful.

Personal Exercise Contract

A. Goals (start date: 2026-01-05): (1) Build cardiovascular endurance to run 5K in under 30 minutes within 12 weeks; (2) Strengthen core and upper body to perform 10 push-ups and hold a 60-second plank in 10 weeks; (3) Improve flexibility and mobility to touch toes and hold a deep squat comfortably within 8 weeks.

B. Activities: (1) Running/walking intervals 3× per week, 30–45 minutes, moderate to vigorous intensity (progressive) (U.S. DHHS, 2018). (2) Strength training (bodyweight and bands) 2× per week, 30 minutes, moderate intensity with progressive overload. (3) Yoga/stretching 3× per week, 20 minutes, low to moderate intensity to enhance flexibility.

C. Rewards: achieve 5K — buy new running shoes; reach push-up/plank goal — schedule a weekend wellness retreat; improve flexibility — enroll in an advanced yoga workshop.

D. Personal helper: my friend Jamal will be accountability partner for weekly check-ins. E. Monitoring: use a training log, weekly progress photos, timed test runs every 4 weeks, and subjective RPE (rate of perceived exertion). Data-driven goal setting aligns with best practices in motivation (Locke & Latham, 2002). F. Future fitness goals: (1) run a half-marathon, (2) complete a local obstacle race, (3) train for and pass a self-defense course requiring strength and endurance.

Ten Specific Nutritional Improvements

  1. Remove skin from chicken before cooking to reduce saturated fat per meal (USDA, 2020).
  2. Eat 5 servings of vegetables daily, tracked in a food diary (measurable servings).
  3. Replace sugary beverages with water or unsweetened tea; limit sugar drinks to 1/week.
  4. Include a lean protein source at each main meal (e.g., 3–4 oz per serving).
  5. Consume whole grains for at least half of daily grain intake.
  6. Limit processed snack portions to one measured serving per day.
  7. Plan and prep three balanced meals each week to reduce fast-food reliance.
  8. Limit added salt at the table; use herbs and lemon for flavor.
  9. Track daily calorie and macronutrient patterns twice weekly to ensure balance.
  10. Include two servings of fatty fish per week or a DHA/EPA supplement if needed.

Life-Changing Event

A major life-changing event was immigrating to a new country after marriage. This altered my daily roles, accelerated practical skills (cooking, driving), and reframed priorities toward family, education, and community health work. The lesson: change can catalyze capability when paired with deliberate learning and social support (Bandura, 1997).

'End In Mind' — Ten Qualities to Be Remembered

  1. Kindness — because it creates ripple effects in community.
  2. Integrity — as a guide for decisions and trustworthiness.
  3. Curiosity — for lifelong learning and adaptability (Dweck, 2006).
  4. Service — commitment to helping others (Seligman, 2011).
  5. Resilience — capacity to recover and grow after setbacks.
  6. Wisdom — practical judgement developed over time.
  7. Generosity — sharing resources and time cheerfully.
  8. Humility — openness to feedback and learning.
  9. Leadership — ability to mobilize people for common good.
  10. Joy — ability to find and share delight in life.

Package of Five Talents and Uses

1. Communication — currently used in volunteer health education; could be used in patient education roles. 2. Organization — used to coordinate events; useful in health program management. 3. Empathy — applied in caregiving; valuable in counseling or community outreach. 4. Quick learning — helps adapt to new systems; suited for clinical training or course-based careers. 5. Cultural competence — enables bridging communities; applicable in public health practice and program design (Lent et al., 1994).

Dreaming: Educational and Career Goals

Probable major: Community Health Education; target schools: regional public university for bachelor’s, then MPH for specialization in maternal-child health; ideal job: hospital-based community health educator or program coordinator. Current actions: coursework, volunteer hours, networking. To progress: secure internships, pursue certifications, and develop measurable milestones (Locke & Latham, 2002). If unlimited resources were available, I would still choose community health because it aligns with values and impact orientation; I might add international public health training and advanced leadership coaching (Covey, 2004).

Top-Ten Instructions for Life (favorite bolded)

  1. Call your family regularly.
  2. Spend time alone to reflect.
  3. Believe in continuous learning.
  4. Be gentle with the earth.
  5. Trust, but verify.
  6. When you lose, learn the lesson.
  7. Approach love and cooking with reckless abandon.
  8. Share knowledge; it creates legacy.
  9. Be generous beyond expectation.
  10. Live honorably and create a tranquil home.

Favorite: Share knowledge — because teaching extends impact beyond the self (Seligman, 2011).

Someday List (20 items) and Themes

  1. Travel to Japan
  2. Run a half-marathon
  3. Build my own house
  4. Publish an article on community health
  5. Learn advanced hairstyling
  6. Visit the pyramids
  7. Drive a luxury car for a road trip
  8. Volunteer in a hospital abroad
  9. Learn interior design
  10. Hold a photography exhibition
  11. Family reunion in homeland
  12. Start a scholarship fund
  13. Open a small salon
  14. Learn to dance professionally
  15. Attend an international conference
  16. Achieve financial independence
  17. Live six months in another country
  18. Complete a certification in public health
  19. Teach a community class
  20. Climb a notable mountain

Themes identified: 1) Personal growth and health (fitness, certifications); 2) Family and community (reunion, scholarship, teaching); 3) Creativity and lifestyle (design, salon, photography); 4) Travel and adventure. Activation plan: prioritize Personal growth and Family themes first — begin with a training schedule and community volunteering this year; use incremental milestones to avoid "wait-until" illusions (Locke & Latham, 2002).

Conclusion

These tasks generated concrete, measurable goals and an organized plan to transform values into action. Using evidence-based goal setting, social supports, and measurable nutrition and fitness targets increases probability of follow-through (Locke & Latham, 2002; Bandura, 1997). Prioritizing themes and creating simple accountability (a helper, logs, and rewards) will help turn the Someday List and dreams into realistic next steps.

References

  • Bandura, A. (1997). Self-efficacy: The exercise of control. Freeman.
  • Covey, S. R. (2004). The 7 Habits of Highly Effective People. Free Press.
  • Dweck, C. S. (2006). Mindset: The New Psychology of Success. Random House.
  • Locke, E. A., & Latham, G. P. (2002). Building a practically useful theory of goal setting and task motivation. American Psychologist, 57(9), 705–717.
  • Lent, R. W., Brown, S. D., & Hackett, G. (1994). Toward a unifying social cognitive theory of career and academic interest, choice, and performance. Journal of Vocational Behavior, 45(1), 79–122.
  • Seligman, M. E. P. (2011). Flourish: A visionary new understanding of happiness and well-being. Free Press.
  • U.S. Department of Health and Human Services. (2018). Physical Activity Guidelines for Americans (2nd ed.). Washington, DC.
  • World Health Organization. (2020). WHO guidelines on physical activity and sedentary behaviour. WHO.
  • U.S. Department of Agriculture & U.S. Department of Health and Human Services. (2020). Dietary Guidelines for Americans 2020–2025.
  • American Heart Association. (2018). Recommendations for physical activity and heart health. American Heart Association Journals.

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