Bare Minimum Mondays
Move
Do 5 minutes of yard work, cleaning, or physical “life movement.” It all counts the same. Non-exercise physical activity contributes meaningfully to daily energy expenditure and health, even if it doesn’t look like “training.”
Eat
Swap one processed snack for a whole-food option (fruit, nuts, yogurt). No perfection required. Whole food consumption improves nutrient intake and reduces chronic disease risk.
Sleep
Start a simple wind-down cue (same song, same routine, same action) before bed. Consistency signals sleep. Pre-sleep routines improve sleep onset and quality.
Manage
Write down everything on your mind for 2 minutes — then close the notebook. You don’t have to carry it all. Expressive writing reduces stress and cognitive load.