Bare Minimum Mondays
Move
Do 10 sit-to-stands from a chair, once per day (i.e. squats). If that’s easy, take the chair away, or make the number 20-50, or do them fast, or add weight. This is real-world strength — the kind that shows up everywhere else in life.
Eat
Add one vegetable to dinner without changing anything else. You’re building on what you already do, not starting starting something new. Incremental increased vegetable intake improves overall diet quality and cardiometabolic markers.
Sleep
Dim the lights in your living space 30 minutes before bed. Let your environment do some of the work for you. Reduced evening light exposure supports melatonin production and sleep onset.
Manage
Write down one thing that went right today — especially if the day felt messy. Positive reflection improves mood and resilience, even when stress is present.