Bare Minimum Mondays
Move
Do one set of 10 wall-push-ups before brushing your teeth. Simple resistance movements improve upper-body strength. If these are easy, do them off a counter or off the floor.
Eat
Replace one refined grain this week (e.g., white bread) with a whole grain option. Whole grains tend to have higher fiber and are therefore associated with better digestive health and reduced risk of chronic disease.
Sleep
Go to bed and wake up at the same times (within 30 minutes) on at least 5 days this week. Consistent sleep/wake times help regulate circadian rhythm and improve sleep quality.
Manage
Write down three small things you look forward to next week. Anticipatory journaling and positive reflection support resilience and reduce stress.