This isn't a challenge. It's not about perfection. It's a week of small, intentional shifts across the five pillars.
Each day builds safety. Each day signals to your body: We're not in survival mode anymore.
Do what you can. Skip what you can't. Come back tomorrow.
Day 1: Eat — Calm before meals
Pick one meal today to eat slower. Before you start:
- Put your phone down
- Take 3–5 slow breaths (exhale longer than you inhale)
- Relax your jaw
- Take the first bite slowly
That's it. One meal. One pause.
Day 2: Move — Walk after eating
After your first meal, walk for 10 minutes. Not for calories. Not for discipline. To help your body shift from eating to digesting.
Light movement signals safety. It tells your nervous system: We have time. We're not under threat.
Day 3: Laugh — Do something that makes you smile
On purpose. Not forced. Not fake. Just something light.
Watch a funny video. Text a friend who makes you laugh. Play with a pet. Read something that lifts your mood.
Lightness is a signal. It tells your body: We're allowed to feel good.
Day 4: Love — Ask for help (even small)
Let someone support you. Even in a tiny way.
Ask a friend to send you a voice note. Let your partner make dinner. Delegate one task at work.
You don't have to do this alone. Your body needs to know that.
Day 5: Learn — Write down one pattern
What's one thing you keep doing that doesn't serve you?
Eating when you're not hungry? Skipping meals? Moving in ways that hurt? Pushing through exhaustion?
Just notice it. Write it down. No judgment. No fix. Just awareness.
Day 6: Eat + Move — Combine the first two
Today, eat one meal slowly (like Day 1) and then walk for 10 minutes (like Day 2).
Notice how your body feels when you do both.
Day 7: Reflect — What shifted?
You don't need to have "results." You don't need to have it figured out.
Just ask yourself:
- What felt easier this week?
- What felt harder?
- What surprised you?
That's it. That's the reset.
What's next?
If this week felt helpful, keep going. Pick one or two practices to continue. Add more when you're ready.
If it felt hard, that's okay too. Your body is learning to trust again. That takes time.
The system works. You just have to stay in it long enough to let it.