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| Day | Movement (30 min) | Nourishment Focus | Mental Wellness Act | |------|-------------------|--------------------|----------------------| | Monday | Morning walk + stretching | Balanced breakfast (protein + carb + fat) | Write 3 things your body did for you today | | Tuesday | Dance workout (follow along, badly) | Add one vegetable to lunch | Scroll break: unfollow 2 triggering accounts | | Wednesday | Rest or gentle yoga | Eat without screens—just taste | Say one kind thing aloud to your reflection | | Thursday | Strength training (joyful, not punishing) | Hydrate first before snacking | 5-min deep breathing | | Friday | Nature hike or outdoor bike | Cook one colorful meal from scratch | Body scan meditation | | Weekend | Play: swimming, frisbee, or just rest | Enjoy a treat without guilt or compensation | Social connection (no diet talk allowed) |

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