Bare Minimum Mondays
Move
Do one minute of movement every time you get up to use the bathroom at work this week. A few squats, some walking, or simply moving your arms and shoulders is enough. Breaking up prolonged sitting with brief periods of activity can improve cardiometabolic health.
Eat
Add a handful of nuts to one meal or snack this week. Almonds, walnuts, peanuts—whatever you already like and can afford. Higher nut consumption is associated with better cardiovascular outcomes and lower mortality risk.
Sleep
Give yourself a 15-minute buffer between finishing your evening responsibilities and getting into bed. Don’t fill it with another chore. Pre-sleep routines and reduced cognitive arousal can support sleep onset and quality.
Manage
Write down three things that went well this week. They don’t need to be big or important. Gratitude interventions produced small but significant improvements in well-being.
