| 1 | • Eat a “rainbow” – aim for at least 5 different colored veg/fruits each day.• Add a protein source (lean meat, fish, beans, tofu, or eggs) to every main meal.• Swap sugary drinks for water (goal: 2 L ≈ 8 cups). | • Walk 20 min at a comfortable pace, 5 days this (br>• Do a 5‑minute “wake‑up stretch” each morning (neck, shoulders, hamstrings). | • Set a bedtime that gives you 7‑8 h of sleep (e.g., 10 pm–6 am).• Turn off screens 30 min before bed; dim lights, read a paper book or listen to calming music. |
| 2 | • Introduce whole grains – replace white rice/pasta with brown rice, quinoa, or whole‑wheat pasta 3 days this week.• Add a “fiber boost” – a handful of nuts, seeds, or a spoonful of chia/ground flax to yogurt or oatmeal.• Limit processed snacks to 1 serving per day (replace with fruit or veggie sticks). | • Add a short body‑weight circuit (2 sets of 10‑12 reps each): squats, push‑ups (knees if needed), plank (20 s), glute bridges.• Increase walking to 30 min on 2 days (add a slight incline or brisk pace). | • Track sleep with a free app or a simple journal (time to bed, wake‑up, quality).• Practice a 3‑minute breathing exercise (4‑7‑8 method) once a day, preferably after work. |
| 3 | • Meal‑prep once – cook a batch of protein (chicken, lentils, tofu) and a batch of veg (roasted or steamed) for 3‑4 meals.• Add a “healthy fat” – drizzle olive oil, add avocado, or a few olives to salads.• Swap one sugary dessert for a piece of dark chocolate (≥70 % cacao) or fruit. | • Introduce a 20‑minute “move‑your‑body” class – yoga, beginner HIIT, or a dance video on YouTube (2 times this week).• Add a “walk‑and‑talk” – phone calls while strolling for 10‑15 min. | • Create a wind‑down ritual (e.g., 5 min journal, 5 min gentle stretch).• Try a “digital sunset” – no screens after 9 pm; use an amber‑filter app if you must. |
| 4 | • Try a “plant‑based day” – all meals vegetarian (focus on beans, lentils, tofu, whole grains, veg).• Add probiotic foods – kefir, yogurt, kimchi, sauerkraut (1 serving daily).• Check portion sizes – use your hand as a guide (protein ≈ palm, veg ≈ 2 hand‑fills, carbs ≈ cupped hand, fats ≈ thumb). | • Progress to 3‑set circuits (same moves, add 1‑2 reps each set).• Add a 10‑minute “mobility” routine (hip circles, shoulder rolls, ankle pumps) after each walk. | • Aim for a consistent wake‑time (within 30 min of your target).• Incorporate a gratitude practice – write 3 things you’re grateful for each night (helps lower stress). |
