Week 57: September 29, 2025
Move
Do 10–15 air squats while waiting for your coffee to brew. Squats are what is called a “fundamental movement pattern,” meaning they improve both functional strength and mobility and have a direct carry-over into everyday life.
Eat
Add one extra serving of leafy greens (like spinach, kale, or romaine) this week. Higher leafy green intake is linked to slower cognitive decline and improved cardiovascular health, not to mention loads of micronutrients.
Sleep
Try a 10-minute warm shower before bedtime. Passive body heating (like warm showers) improves sleep onset and quality.
Manage
Do a “single-task” activity: choose one task and give it full attention for 5 minutes. Mindful single-tasking reduces stress and improves cognitive performance.