DAD 2 RAD — YOUR FREE 7-DAY RESET

One manageable action each day. Adapt the action to your circumstances.

[ ] DAY 1: Move for ten minutes
Take a comfortable walk after a regular cue, such as lunch. If ten minutes doesn’t fit, choose five.
Pick your cue and leave your shoes ready.

[ ] DAY 2: Make breakfast repeatable
Choose a breakfast you can make again: yoghurt with oats and fruit, eggs on toast, or another familiar option.
Check that tomorrow’s ingredients are available.

[ ] DAY 3: Give yourself a pause
Step away from your screen for three minutes. Relax your shoulders and breathe at a comfortable pace.
Attach the pause to lunch, coffee, or the end of a meeting.

[ ] DAY 4: Try a small strength session
Warm up, then try one round of chair squats, wall push-ups, and glute bridges. Use comfortable repetitions and rest as needed.
If exercise isn’t appropriate today, choose gentle movement or rest.

[ ] DAY 5: Make tomorrow’s lunch easier
Put together a simple lunch from a protein food, vegetables, and a carbohydrate. Planned leftovers work well.
Chill food promptly and store it safely.

[ ] DAY 6: Create an evening landing
Write tomorrow’s first task and set your phone aside for five quiet minutes before bed.
Keep it simple: a few pages of reading or a quiet moment is enough.

[ ] DAY 7: Keep the part that worked
Review the week. Choose one action to repeat and one change that would make it easier.
Schedule your cue for the coming week. A missed day doesn’t mean starting over.

NEXT WEEK: Keep one action that helped. Give it a regular cue.

General education for adults. Exercise should be comfortable; stop for pain or unusual symptoms and seek advice when unsure.