Bare Minimum Mondays
If you’re just joining the Bare Minimum Mondays posts, here’s the premise…
Action always gets more results than ideas. (Related to this: the thing you do is better than the thing you don’t do, progress is better than perfection, consistency, even with something small, is more effective than occasional bursts of excellence).
Every Monday, we send out things to try in four areas: movement (exercise), nutrition, sleep, and stress management. These are, without question, the four most powerful tools available for tackling a massive number of maladies. The goal isn’t for you to do all of them forever. It’s not even for you to do all of them this week. The goal is to give you enough things to try that you can find a couple that stick, and then for you to have some intentionality in each of those areas that you can stick with for the rest of your life.
Take what you need, discard the rest.
Let’s get into it.
Move
Do 10 bodyweight squats while waiting for your coffee or tea to brew. Tiny strength deposits still count, and even low-volume resistance exercise improves strength and long-term function.
Eat
Bring one meal outside this week, even if it’s just lunch on the porch. Slowing down changes how we eat. Mindful eating practices improve satiety and dietary quality.
Sleep
Get 5 minutes of morning sunlight, especially if your evenings are stretching later. Morning light strengthens circadian alignment and improves nighttime sleep.
Manage
Leave your phone behind for one short walk this week. Let your mind wander a little. Nature exposure and reduced digital stimulation improve mood and reduce stress.
