Bare Minimum Mondays
Move
Take a short walk after one meal this week. Five minutes is plenty of time. More is optional. Post-meal walking improves glucose regulation and cardiovascular health.
Eat
Drink a full glass of water before one meal per day. The size of the glass doesn’t matter, this is more about building the habit. Pre-meal water intake supports appetite awareness and energy regulation, plus it improves hydration.
Sleep
Keep phones out of arm’s reach while in bed. If it’s boring to lie there without your phone, well… that’s kind of the point. Reduced in-bed device use improves sleep duration and quality.
Manage
Take a 5-minute walk with no podcast, no music, no agenda. Just reset. (Bonus: tie this to the move step above). Brief, distraction-free walking reduces stress and improves mood.