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
Take a different walking route than usual this week. Sometimes a new view is all it takes to make movement feel fresh again. Walking is associated with improvements in cardiovascular fitness, mental health, and longevity.
Eat
Try one new seasonal vegetable this week from a farmers market or grocery store. Variety is good for both nutrition and enjoyment, and greater dietary diversity is associated with improved nutrient adequacy and overall diet quality.
Sleep
Wake up at your usual time even after a late night. A consistent morning is often the fastest way back to a consistent night. Regular wake times strengthen circadian rhythms and improve sleep quality.
Manage
Take six slow breaths before walking through your front door after work. Slow breathing reduces physiological stress and improves emotional regulation, and having some kind of transition moment between work and home will help you be more present and relaxed with your family.
