🔹 2. Stand Up Every Hour
Sitting for long periods can harm your posture and metabolism.
Stretch, walk, or do a few squats to keep your blood flowing.
🔹 3. Eat at Least One Colorful Meal
Bright fruits and veggies = antioxidants, vitamins, and fiber.
Think: leafy greens, berries, carrots, peppers, beets.
🔹 4. Get 20–30 Minutes of Movement
Doesn’t have to be intense—walk, dance, stretch, or do bodyweight exercises.
Consistency beats intensity over time.
🔹 5. Limit Screen Time After Dinner
Reduces blue light exposure that disrupts sleep.
Try reading, journaling, or taking a calming walk instead.
🔹 6. Go to Bed at the Same Time
Supports your circadian rhythm and improves sleep quality.
Even on weekends, try to stay within an hour of your regular bedtime.
🔹 7. Practice 5 Minutes of Mindfulness
Pause and breathe deeply, meditate, or do a quick body scan.
Helps lower stress and sharpen your mental clarity.
🔹 8. Swap One Ultra-Processed Food
Trade soda for sparkling water, chips for nuts, or white bread for whole grain.
Small swaps = long-term health wins.
🔹 9. Say “No” to One Thing That Drains You
Protecting your time and energy is a health habit too.
Boundaries reduce burnout and boost emotional well-being.
🔹 10. Write Down One Thing You’re Grateful For
Keeps you grounded and boosts happiness.
Gratitude shifts your brain into a more positive mindset.
