Bare Minimum Mondays
Move
Choose one everyday task this week and make it a little more physical. Mow the lawn a little faster, carry the groceries and make one more trip, take the stairs, or walk while you’re on the phone. Physical activity accumulated through everyday activities contributes meaningfully to overall health.
Eat
Make one meal this week a “protein + produce” meal. Pick a protein you enjoy and add a fruit or vegetable. Keep everything else exactly the same. Higher protein intake makes you feel fuller longer and maintains lean mass, while greater fruit and vegetable intake is associated with better health outcomes overall.
Sleep
Keep your bedroom as dark as you reasonably can. Curtains, blinds, or an eye mask are all fair game. Light exposure during the sleep period can affect circadian physiology and sleep quality.
Manage
Before you leave work, take 60 seconds to decide what your first priority will be tomorrow. Brief planning interventions can help reduce pre-sleep cognitive arousal (i.e. clear your mind) and improve the transition away from unfinished tasks.
