“Low effort. High return”

Walk 10,000 steps every day.
Track it however you like — phone, pedometer, watch — just get moving.

Why it matters:

Burns around 400 calories a day through low-intensity movement

Keeps you in a fat-burning zone without overtraining

Supports recovery, digestion, and daily energy

Builds consistency and routine

Helps manage stress and clear mental fog

How to make it work:

Break it into chunks: 3 x 15-minute walks

Walk and talk: take calls while moving

Use stairs and walk short errands

Top up steps in the evening with a short loop

Try a longer walk in nature for double the benefit

“Unplug. Unwind. Recharge”

No screens after 10 PM until morning.
No phone, no scrolling, no laptop, no TV.

Why it matters:

Better sleep and recovery

Less mental clutter

Calmer evening routine

Natural melatonin boost

Instead, try:

Reading or calming music

Journaling or a to-do list

Stretching or a warm drink

Quiet time with your partner or yourself

“Fuel your body. Power your plate”

Eat green veg with every meal — breakfast, lunch, and dinner.
Three meals. Something green on each plate.

Why it matters:

Rich in nutrients your body needs

Supports digestion and recovery

Helps reduce inflammation

Builds mindful eating habits

Simple ways to get your greens:

Spinach in eggs or smoothies

Cucumber, rocket, or avocado at lunch

Broccoli, peas, or kale with dinner

Even fresh herbs count

“Walk. Breathe. Reset”

Take a 20-minute walk in nature each day.
Park, trail, quiet lane — just get outside and move.

Why it matters:

Clears your mind

Reduces stress and anxiety

Boosts mood, digestion, and creativity

Helps reset your nervous system

Ways to make it easy:

Walk your dog somewhere new

Listen to calming music or go unplugged

Take a morning coffee and stroll

Walk with a friend or partner

Use it as moving meditation

Notice what’s around you — take a photo if something stands out

Feed your mind. Shift your focus.

Read something inspiring for 5 minutes each day.
First thing in the morning, during a break, or before bed — just five minutes.

Why it matters:

Sets a positive tone for your day

Builds focus and mental clarity

Sparks new ideas and motivation

Creates a consistent habit of learning

Tips to keep it simple:

Keep a book by your bed or in your bag

Choose short chapters or daily readings

Use a timer to stay focused

Highlight one line that stood out each day

Fuel your body. Clear your mind.

Drink 1.5 litres of water every day.

Why it matters:

Improves energy and concentration

Supports digestion and recovery

Reduces headaches and brain fog

Keeps your body functioning at its best

How to make it easy:

Start your day with a full glass

Keep a refillable bottle with you

Set reminders or use a tracker

Drink before meals and after movement