Move 12 & the Mind Reset — day by day
Daily Movement: 20–30 min of walking, stretching or mobility. Daily Mind: 5–10 min to breathe, reflect and be present. No gym, no equipment, no app required.
🚶 Move 12 — Daily Activity Plan
20-min walk + stretch
25-min walk
15-min walk + mobility
25-min brisk walk + stretch
30-min walk
20-min walk + mobility
20-min easy walk + stretch
30-min walk
20-min walk + mobility
25-min walk
20–30 min walk + stretch
30-min enjoyable outdoor walk — and after Day 12, keep walking every day
🧘 Mind Reset — Daily Practice
What 3 words do I want to feel more of?
Eat one meal without TV or phone
5 minutes of slow breathing
Write 1 habit that adds & 1 that drains
15 minutes outdoors without your phone
Talk to someone you enjoy
10 minutes of meditation or prayer
30 minutes of joy — not work, not screen
1 hour of screen-free time
Wind down earlier for better sleep
Reflect: what habits help me most?
Choose 3 habits to continue
The third habit, every single day
💧 Hydrate
Water according to thirst, all day long.
🛀 Relax
Sunlight, quiet time and simple relaxation.
😴 Sleep Well
Reduce screens at night and aim for quality sleep.