The Basic 4

You don’t need a full life overhaul to feel better. Just a few small habits (done consistently) can change everything!

Try The Basic 4:

💧 Start Your Day With Hydration

Why: You wake up dehydrated. Water helps you wake up, feel energized, and function better.

Try this:

• Keep a glass or bottle by your bed.
• Drink it before coffee or breakfast.

🍳 Anchor Your Meals With Protein

Why: Protein helps you stay full, supports your muscles, and keeps energy stable.

Try this:

• Add eggs, yogurt, or protein powder to your breakfast.
• Include chicken, tuna, beans, or tofu at lunch/dinner.

🚶‍♀️ Move Outside for 10 Minutes

Why: Fresh air + movement clears your head and boosts your mood.

Try this:

• Take a short walk.
• Stretch on your porch.
• Pair it with music, a podcast, or prayer time.

🌙 Build a Better Bedtime

Why: A calm night leads to better sleep and better days.

Try this:

• Turn off screens 30 minutes before bed.
• Do something quiet: stretch, pray, read, or journal.

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Start small. Pick one. Do it daily.
The goal isn’t to be perfect, it’s to feel a little better, one habit at a time.

Share with us what is working for you!

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