Week 8 Wellness Activities

🌅 Rise: Get 10 minutes of natural light within an hour of waking, before screens if possible

• This anchors circadian rhythm, supports hormone timing, and improves sleep quality at night

🙌 Align: Take 15 minutes to write

• Prompt options:

  • What have I learned about my body these past eight weeks?

  • What feels different in my energy or strength?

  • What habits actually felt sustainable?

  • What do I want to carry forward?

• Bonus: Do this 3-5 times this week!

Week 7 Wellness Activities

🫐 Stabilize: Add one extra serving of fiber daily (keep it simple!)

• Vegetables

• Berries

• Beans

• Flax 

📱 Simplify: Unsubscribe from five things

• Email lists

• Notifications

• Alerts

Week 6 Wellness Activities

🤸‍♂️ Move: Move for 5–10 minutes after at least one meal each day

• Put on a M/BODY Spotify playlist and dance it out

• Run through your favorite signature moves

• Go for a walk

👯‍♀️ Connect: Reach out to someone you love and tell them why

• Text

• Voice note

• Phone call

• Snail mail for the win! 🐌

Week 5 Wellness Activities

💆‍♀️ Restore: Add one recovery ritual this week (examples)

• Epsom salt bath

• Legs up a wall (5-10 min)

• 5 min of diaphragmatic breathing (check out our Breathwork Exercises video for inspo)

• Gentle stretch before bed

📝 Prepare:  Schedule one appointment that supports your future self (examples)

• Doctor

• Dentist

• Therapy

• Taxes

Week 4 Wellness Activities

🫂 Care: Choose one act of physical care each day

• Lotion or oil after a shower

• Warmth (bath, heating pad, or cozy blanket)

• Change into comfortable clothes earlier than usual

• Make a favorite or comfort meal

• Sit down and eat without rushing

🫶 Kindness: Offer one intentional act of kindness this week

• Pay for someone’s coffee or parking meter

• Send a thoughtful text to someone you appreciate

• Take a chore off someone’s plate

• Compliment a stranger

• Check in on a friend

Week 3 Wellness Activities

🥬 Nourish: Start your day with protein

• Eggs any style

• Greek yogurt

• Toast with nut butter

• Cottage cheese

• Protein smoothie

• Bonus: Protein before coffee!

😌 Ease: Allow things to be a little easier this week (examples)

• Stop revisiting a decision you’ve already made

• Close tabs literally or mentally

• Cancel or reschedule one non-essential plan without guilt

Week 2 Wellness Activities

🛏️ Rest:

• Aim to be in bed 30 minutes earlier than you're used to.

• Bonus: Go phone free!

🧘‍♀️ Reflection: Do a gratitude scan of your body.

• Notice a part of your body that showed up for you today even if it was sore or tired (especially if it was sore or tired 😉). Send it love, gratitude, and healing.

Week 1 Wellness Activities

💦 Hydration: Begin each morning by hydrating before anything else.

• Drink 16 oz of room temp water right when you wake up

  • Add a pinch (about 1/8 tsp) of Celtic Sea Salt or Himalayan Pink Salt

  • Squeeze in the juice of half a lemon

• Bonus: try to work up to a full 32oz mason jar of water

🧼 Declutter: (examples)

• Donate books you've read & loved to a friend

• Go through your closet & donate anything that doesn't feel like you anymore

• Go through who you're "following" and mute/unfollow accounts that drain you

For all things salt and mason jars, here's Marnie's special curated list for the Rise & Align Challenge: Shop