If you’re just joining the Bare Minimum Mondays posts, here’s the premise…
Action always gets more results than ideas. (Related to this: the thing you do is better than the thing you don’t do, progress is better than perfection, consistency, even with something small, is more effective than occasional bursts of excellence).
Every Monday, we send out things to try in four areas: movement (exercise), nutrition, sleep, and stress management. These are, without question, the four most powerful tools available for tackling a massive number of maladies. The goal isn’t for you to do all of them forever. It’s not even for you to do all of them this week. The goal is to give you enough things to try that you can find a couple that stick, and then for you to have some intentionality in each of those areas that you can stick with for the rest of your life.
Take what you need, discard the rest.
Let’s get into it.
Move
Walk for 5 minutes after lunch. Even small increments of physical activity during the day can improve both cardiovascular health and mood. It also likely helps with digestion and energy levels in the afternoon. Read more HERE.
Eat
Add a side salad to one meal. Adding vegetables to meals – especially leafy greens – increases fiber intake and micronutrient intake (vitamins and minerals) benefiting digestion, overall health and immunity, and promoting feelings of fullness without a massive calorie hit.
Sleep
Try Progressive Muscle Relaxation before bed to fall asleep easier. A study in Applied Psychophysiology and Biofeedback found that “Progressive Muscle Relaxation” (a technique) can be incredibly effective at helping to ease stress and promote better sleep quality. Read more HERE.
Manage
Practice “Box Breathing” for 5 Minutes. Box breathing typically looks like breathing in for a 4-count, holding for a 4-count, breathing out for a 4-count, and holding for a 4-count. This can reduce stress and improve mental clarity by focusing on rhythmic breathing patterns. Read more HERE.