Bare Minimum Mondays
Move
Add one short hill or staircase climb to your week. A little challenge wakes things up. Stair climbing improves cardiovascular fitness even in brief bouts.
Eat
Include a protein source at breakfast one day this week. Higher-protein breakfasts improve appetite control and daily energy regulation.
Sleep
Dim indoor lights earlier in the evening as sunset gets later. Protect the rhythm. Reduced evening light exposure supports melatonin production and sleep quality.
Manage
Take a 5-minute “no input” break — no phone, no music, no task. Just reset. Brief mindfulness practices reduce stress and improve emotional regulation