Bare Minimum Mondays
Move
Do 1–2 minutes of light mobility (hips, shoulders, ankles) before bed on two nights. Loosen the system before rest. Mobility work improves joint function and reduces stiffness.
Eat
Add one protein + fiber combo to a meal (e.g., chicken + vegetables, yogurt + fruit). Simple structure, better outcomes. Combining protein and fiber improves satiety and metabolic control.
Sleep
Keep your bedroom dark — longer daylight can sneak up on you this time of year. Light exposure during sleep disrupts melatonin and sleep quality.
Manage
Write down one small win from the day before going to bed. Momentum builds from noticing. Positive reflection improves mood and psychological resilience.
