| 1 (Foundations) | Hydration first – Drink 2 L (≈8 cups) of water daily. Keep a reusable bottle at your desk and sip every 30 min. | Move 5 min after every 60 min of sitting. Walk around the house, do light stretches, or march in place. | Set a bedtime window – pick a consistent time (e.g., 10:30 pm) and turn off screens 30 min before. | 2‑minute “box breathing” (4‑4‑4‑4) before bed to calm the mind. |
| 2 (Nutrients) | Add 1 serving of fruit or veg to each main meal (e.g., an apple with breakfast, carrots with lunch, a side salad with dinner). | 10‑minute walk after dinner (or any meal). Use a timer; walk around the block, or on a treadmill. | Morning light: open curtains or step outside for 5 min as soon as you wake up. Helps set your circadian rhythm. | 5‑minute “gratitude pause” – write or think of 3 things you’re grateful for before bedtime. |
| 3 (Quality) | Swap a processed snack for a whole‑food alternative (e.g., swap chips for a handful of nuts or a banana). Keep a small stash in your bag. | Body‑weight basics – 2 sets of 5‑10 reps of squats, push‑ups (knee or wall), and planks (10 s). Do them in the morning or after work. | Cool‑down routine: 5 min of gentle stretching (neck, shoulders, back) right before bed to signal the body it’s time to wind down. | Mini‑meditation: 3‑minute guided meditation (many free apps) after dinner to unwind. |
| 4 (Integration) | Meal‑prep: spend 30 min on a Sunday preparing 2‑3 easy, balanced meals (protein + veg + whole grain) for the week. | Mix it up – add a new activity (e.g., bike ride, dance video, yoga) for 15 min on a day you already walk. | Consistent wake‑up: set alarm for the same time each day (even weekends). Aim for 7–8 h total sleep. | Nature break: 5‑minute outdoor “mindful walk” at lunch (focus on sights, sounds, breathing). |
