Bare Minimum Mondays
Move
Do 2 rounds of 20 seconds of gentle stretching (hamstrings, calves, shoulders). Brief flexibility work improves joint range of motion and reduces musculoskeletal discomfort.
Eat
Add one serving of vegetables to dinner without changing anything else on the plate. Incremental increases in vegetable intake improve overall diet quality and cardiometabolic health.
Sleep
Expose yourself to outdoor light within 30 minutes of waking at least twice this week. Morning light exposure strengthens circadian rhythm and improves sleep timing.
Manage
Take 60 seconds to pause and breathe slowly before holiday events or gatherings. Short bouts of slow breathing reduce acute stress and autonomic arousal.