The week between Christmas and New Year is unlike any other: shifting work-family schedules, travel, and irregular rhythms can drain focus and motivation just as January begins. Small, human routines are key, ≤10 minutes per day can accelerate recovery without adding pressure.
7-Day Pick-One Plan
- Day 1 – Light & Breath: 2’ calm breathing or 5–10’ morning light (window/casual walk)
- Day 2 – Gentle Mobility: 5–7’ neck, shoulder, spine stretches or 2×30s per leg posterior stretch
- Day 3 – Walk & Hydrate: 10’ post-lunch walk or +1 glass of water each afternoon block
- Day 4 – Digital Sunset (Sleep): 30’ screen-free before bed or prep bedroom (dark/cool)
- Day 5 – Focus 20’: 2’ breathing → 12’ single-task deep work → 3’ mobility → 3’ next-step planning
- Day 6 – Check-In & Mini-Win: Energy check 0–10 (30s) or share 1 mini-win (60s)
- Day 7 – Prepare January: List 3 priorities for week 1 or schedule 2 fixed active/movement breaks
Each team member chooses one option per day, and leaders model the action at the start or close of meetings. Flexibility and choice are central — no pressure, just presence.
Track Progress Lightly
- Anonymous weekly pulse (30s): energy 0–10 + “what helped?”
- Leader logs: yes/no on check-ins, pauses, mini-wins Focus is on team learning, not control.
How Erakulis Supports
Employees can use the Erakulis app for daily plans, short content, and reminders across fitness, nutrition, and mental well-being, making routines easy and visible.
👉 Learn more: erakulis.com
