Bare Minimum Mondays
Move
Do 10 controlled reps of any movement you like (squats, push-ups, lunges) once this week. Strength doesn’t need a full session to matter. Even low-volume resistance exercise improves strength and health markers.
Eat
Add one high-fiber food this week (beans, oats, fruit, vegetables). Dietary fiber improves metabolic health and digestion.
Sleep
Keep screens out of bed for at least 3 nights in a row. Data overwhelmingly and consistently shows that in-bed device use is associated with poorer sleep quality. That said, it can take some getting used to. Give it at least a few nights.
Manage
Write one sentence at the end of the day: “Today, I did enough.” Then leave it there. Self-compassion practices improve resilience and reduce stress.
