NR 222 Week 2 Wellness Self-Assessment Example

Wellness Self-Assessment: Seven Nights of Sleep, a Week of Step Counts and a Wellness Visit Sixteen Months Ago, Read Against the Guidelines

Student Name

College of Nursing, Chamberlain University

NR 222: Health and Wellness

Instructor Name

Month Day, Year

Wellness Self-Assessment: Seven Nights of Sleep, a Week of Step Counts and a Wellness Visit Sixteen Months Ago, Read Against the Guidelines

How the Evidence Was Gathered

This self-assessment covers seven domains of wellness, each with the evidence I could gather in the week of September 14 to 20, 2026. Where I had a record, I used it: the sleep and step data from my phone, a three-day food log, my patient portal for dates of visits and results, and my insurance card for co-pays. Where I had no record, I say so and say why, rather than estimating. Interpretation is kept short and comes after the evidence in each domain.

I am 34, a first-term nursing student who works 24 hours a week as a pharmacy technician and lives with my partner and our 6-year-old daughter.

Domains, Covered Evenly

Table 1 sets out each domain with its evidence and its source.

Table 1

Wellness Domains, Evidence and Source, September 14 to 20, 2026

Note. Figures are as recorded, not estimated. Cholesterol and blood glucose are not shown because they have never been tested.

What Is Unknown, and Why

Two gaps are stated rather than guessed. I do not know my current blood pressure; the last reading was 16 months ago, and I have not measured it since, even though I work in a pharmacy with a machine at the counter. And I have never had a cholesterol or blood glucose test, because my provider has not ordered one and I have not asked. At 34 with no known risk factors, I may not be due for them, but I do not know, which is itself a finding.

Naming these gaps also changes how the rest of the assessment should be read. A self-assessment that looked complete while leaving out blood pressure and blood tests would suggest a level of certainty about my physical health that I do not have. Stating the gaps makes the assessment smaller but more honest.

Strengths That Are Earned

Two strengths have evidence behind them. Family dinners on five of seven nights are the most consistent part of my week, and they happened despite my work schedule because we moved dinner to 1730 on the nights I work late. My preventive care, apart from the two gaps above, is up to date: dental cleaning and influenza vaccine within the past year and no cost barrier to either. I list these as strengths because they are supported by the record, not because I feel healthy.

Interpretation, Kept Short

Sleep is the domain furthest from the guidelines. The American Academy of Sleep Medicine and Sleep Research Society consensus recommends that adults sleep 7 or more hours a night on a regular basis (Watson et al., 2015); I reached that on two of seven nights, and my shortest nights followed work. Physical activity is the second gap. The Physical Activity Guidelines for Americans recommend 150 to 300 minutes of moderate-intensity activity a week plus muscle-strengthening activity on at least two days (Piercy et al., 2018). My two 30-minute walks come to 60 minutes of moderate activity at most, and I did no strengthening. My step count of 6,840 a day reflects standing at the pharmacy counter, which is not the same as moderate activity.

The two gaps are connected. On the nights I slept less than six hours, I did not walk the next day. Improving sleep is therefore likely to be the lever that moves more than one domain.

The other domains are closer to where they should be but not without concern. My food log shows breakfast skipped on two of three days and vegetables at only three of nine meals; those three days are a small sample, but the pattern matches what I would have guessed, which is that I eat well at the family dinner and poorly everywhere else. Three cups of coffee a day is within what most adults tolerate, but the third cup is at 1600 on work days, which may be part of why I fall asleep late. The emotional record shows three evenings of feeling overwhelmed, all on days when I worked and studied; none of them stopped me functioning, but they are worth watching as the term gets heavier. Socially, family time is strong and time with my partner alone is absent, which I had not noticed until I looked at the calendar.

One Checkable Goal

For the next four weeks, from September 28 to October 25, 2026, I will be asleep for 7 hours or more on at least 4 of every 7 nights, as measured by the same phone tracker, compared with 2 of 7 this week. The means are specific: lights out by 2230 on nights I do not work, and on closing nights, no phone after I get home, since my journal shows I scroll for about 40 minutes after closing shifts. I will check the tracker every Sunday and record the count. A second, smaller step: I will take my blood pressure at the pharmacy counter on Monday and record it, which closes one of my two unknowns in under five minutes.

References

Piercy, K. L., Troiano, R. P., Ballard, R. M., Carlson, S. A., Fulton, J. E., Galuska, D. A., George, S. M., & Olson, R. D. (2018). The physical activity guidelines for Americans. JAMA, 320(19), 2020-2028. https://doi.org/10.1001/jama.2018.14854

Watson, N. F., Badr, M. S., Belenky, G., Bliwise, D. L., Buxton, O. M., Buysse, D., Dinges, D. F., Gangwisch, J., Grandner, M. A., Kushida, C., Malhotra, R. K., Martin, J. L., Patel, S. R., Quan, S., & Tasali, E. (2015). Recommended amount of sleep for a healthy adult: A joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. Sleep, 38(6), 843-844. https://doi.org/10.5665/sleep.4716