Bedside Hydration
Keep 16 oz of water by the bed. Drink 8 oz on waking.
Pause Breath
Inhale, sweep arms up. Pause for 2 counts. Exhale, lower slowly for 6 counts. 5 reps.
Home Cooking
Cook 1 meal: 5 oz protein + 2 cups veggies + ½ cup carbs.
Psalm 46:1
God is our refuge and strength, an ever-present help in trouble.
Let Go
Press your feet firmly into the floor for 10 seconds. Inhale “Strength.” Exhale “Release.” Repeat 3 times.
Romans 12:2
Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will.
Hunger Awareness
Today, rate your hunger on a scale of 1–10 before each meal. Eat at 4–6, not 8+.
Quick Shake
Shake hands, wrists, and shoulders for 20 seconds. Inhale clarity. Exhale kindness.
Evening Tea
After dinner: Drink 12 oz of herbal tea. Kitchen closed after.
Psalm 27:14
Wait on the Lord: be of good courage, and he shall strengthen thine heart: wait, I say, on the Lord.
