Your 5–Minute Daily Wellness Checklist:

1. Hydrate First Thing

Action: Drink a full glass of water before coffee, screens, or tasks. Hydration is one of the easiest ways to support your energy, digestion, and focus—all before the day really begins.

2. Get One Minute of Morning Light

Action: Step outside or open a window for at least 60 seconds of natural light. Morning light helps reset your circadian rhythm and support better sleep, hormones, and mood.

3. Move Your Body for 3 Minutes

Action: Stretch, dance, take the stairs, walk, do jumping jacks—whatever you can squeeze in. Just 3 minutes of movement gets blood flowing, boosts endorphins, and breaks up the sedentary slump.

4. Breathe with Intention

Action: Take 5 deep belly breaths or try the 4-7-8 breathing technique- a simple method that helps calm your nervous system and shift your body out of “fight or flight” mode.

Here’s how to do it:

• Inhale through your nose for 4 seconds

• Hold your breath for 7 seconds

• Exhale slowly through your mouth for 8 seconds

Repeat this cycle 3–4 times. It only takes a minute or two but can help reduce stress, lower your heart rate, and leave you feeling more grounded and in control.

5. Set a Micro-Intention

Action: Choose one word or short phrase to guide your mindset for the day—like “steady,” “present,” “focused,” or “grace.”

This quick mental anchor helps you show up with more intention, even on chaotic days. It’s like setting your internal compass—so when distractions or stress hit, you have something to come back to.

How to use it: Write it down, say it out loud, or repeat it in your head throughout the day. Let it shape your choices, your energy, and how you respond to challenges.