Bare Minimum Mondays
Move
Take a short indoor walk — laps in the house, stairs, hallway pacing. Movement is just as important as ever when it’s cold outside. Breaking up sedentary time improves circulation and metabolic health.
Eat
Add one protein-rich food to a meal (eggs, yogurt, fish, meat, tofu). Winter is a great season to support muscle. Dietary protein supports muscle maintenance and metabolic health.
Sleep
Keep your sleep schedule within a 30-minute window this week. Winter rhythms like consistency. Stable sleep timing improves circadian regulation and sleep efficiency.
Manage
Take a 5-minute quiet moment with no input — no phone, no noise, no task. Just stillness. If 5 minutes feels too long, make it 2, or 1! Short mindfulness practices reduce stress and improve emotional regulation.