Bare Minimum Mondays
Move
Do 10 wall squats or air squats once this week. If that’s easy, do 20 (or 30 or 50 or 100!). Low-volume resistance movements improve functional strength and mobility.
Eat
Add one vitamin-C-rich food this week (citrus, berries, peppers, greens, frozen fruit). Immune support doesn’t have to be complicated. Vitamin C–rich diets support immune function and inflammation regulation.
Sleep
Get morning daylight exposure even on cold days — coat on, face to the light, 5 minutes is enough. Morning light exposure strengthens circadian rhythm and improves sleep quality.
Manage
Write down one thing that you’ve been ruminating on today. Expressive writing can get that out of your head and reduce both stress and cognitive load.