Move
Take a 10-minute walk after lunch. Walking after meals is an easy and effective way to help regulate blood sugar levels and support digestion. Read more HERE.
Eat
Include a protein source in your breakfast. Consuming protein in the morning helps control appetite and supports muscle maintenance, not to mention being a great way to get a jump on your protein goals for the day.
Sleep
Reduce caffeine intake at least 6 hours before bed. A study in Journal of Clinical Sleep Medicine found that caffeine consumed even 6 hours before sleep can disrupt sleep quality. NOTE: although the goal with Bare Minimum Monday action items is to try something once and see if you like it, as a rule, give any sleep interventions at least 3 consecutive days/nights before deciding if they work.
Manage
Spend 5 minutes practicing deep breathing exercises like THIS ONE. The data on breathwork’s ability to reduce stress and improve emotional regulation is largely anecdotal, but still overwhelming. And, especially with something like 5 minutes of deep breathing, there is nothing to lose and so much to gain. Give it a try.