Bare Minimum Mondays
Move
Take one extra trip up and down the stairs this week. Pretend you forgot something. Stair climbing improves cardiovascular fitness, even in short bursts.
Eat
Add one protein source to a meal that usually doesn’t have much. Build slowly and simply. Protein intake supports satiety and muscle maintenance.
Sleep
Keep your bedtime within a 30-minute range this week. You don’t need to be rigid; just try to be close. Consistent sleep timing improves sleep efficiency and circadian rhythm.
Manage
Take a short walk without your phone. Let your brain catch up to your body. Nature exposure and unplugged walking reduce stress and improve mood.
