Low Stress, Long Life.
Create a Schedule
Morning: 5-10 min meditation (use Headspace or YouTube). Follow with 15 min brisk walk (exercise + nature).
Midday: 2-3 min deep breathing (4-7-8 technique) during work break.
Evening: 20 min yoga or walk in a park (exercise + nature). Connect with a friend (call or meetup, 1-2x/week).
Night: Wind down with no screens 1 hr before bed, aim for 7-9 hrs sleep.
Start Small
Week 1: Try 5 min meditation + 10 min walk daily, 1 social call.
Week 2: Add 2 min deep breathing 2x/day, ensure consistent sleep schedule.
Gradually increase duration; aim for full routine by Week 4.
Use Tools
Apps: Calm or Insight Timer for meditation/breathing; Fitbit for sleep tracking.
Reminders: Set phone alarms for breathing or meditation sessions.
Journal: Track mood, sleep, and stress levels to see progress.
Combine Activities
Walk in a park (exercise + nature).
Practice yoga with friends (exercise + social).
Meditate outdoors (meditation + nature).
Stay Consistent
Pick 2-3 techniques to prioritize (e.g., sleep, meditation, exercise).
Do them at the same time daily to build habits.
If you miss a day, restart without guilt.
Adapt to Lifestyle
Busy? Do 5 min breathing in car, walk during lunch, call friends while commuting.
Low energy? Try gentle yoga or short nature sits instead of intense exercise.