Week 1 of the Palm Beach 2-Week Mind & Mood Reset: Build Habits for a Healthier Mind

Welcome to Week 1 of the Palm Beach 2-Week Mind & Mood Reset! This week is all about laying the foundation for a healthier mind, improved mood, and reduced stress.

Focus Areas for Week 1

1. Start a Mindfulness Routine

• Morning meditation: 5–10 minutes of focused breathing or guided meditation
• Evening journaling: Note 3 things you’re grateful for or reflect on your day
• Deep breathing: Use the 4-7-8 technique (inhale 4 sec, hold 7, exhale 8)

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2. Track Your Mood and Energy

• Morning and evening check-ins using a 1–10 rating scale
• Record triggers, stress, and energy patterns
• Apps like Daylio or Moodnotes can make tracking easy

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3. Healthy Habits to Start

• Sleep: 7–8 hours with consistent bedtime
• Hydration: 64 oz of water daily
• Movement: 20–30 min walk or light exercise daily
• Nutrition: Add at least one extra serving of fruits or vegetables

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4. Break Unhelpful Habits

• Reduce screen time before bed
• Replace negative self-talk with positive affirmations
• Say “no” to at least one unnecessary obligation this week

Daily Check-In Example

• Morning: Mood rating, intention for the day
• Evening: 3 wins, 1 challenge, 1 gratitude note

End-of-Week Reflection

• Celebrate progress and acknowledge challenges
• Adjust routines for Week 2 based on observations

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