Move
Accumulate one minute of wall sits while waiting for the microwave. (A wall sit, technically is an isometric exercise which means there’s not actually dynamic movement happening, I know, I know). Isometrics are underrated for building strength and body control, and tying something like a wall sit to an existing habit, like microwaving lunch, is an easy way to build in more physicality in your day.
Eat
Eat one meal slowly and chew thoroughly. Aim for 10-15 chews before you swallow. Eating slower allows your stomach more time to communicate with your brain which improves hunger cue awareness and often ultimately reduces total caloric intake.
Sleep
Create a simple bedtime routine to cue sleep. Pre-sleep routines (done consistently) help your body know when it’s time to wind down, yielding better, more restful sleep.
Manage
Try a 5-minute guided body scan meditation.
Reference: A randomized trial in Psychosomatic Medicine found that body scan meditations reduce stress and improve mood. Read more HERE.