by Reuben — Reuben like the sandwich, Bowlby like a bowl of soup and the letter B.
Pick 3. Spread them through the day. Done beats perfect.
3 snacks. 2–5 minutes each. No gym, no equipment, no shame.
How it works
Every Monday, pick 3 snacks from the menu — aim for at least 1 Move, 1 Think, and 1 Live Well — and spread them through your day. Each one takes 2–5 minutes. If you only do one, that still counts.
Don't repeat the exact same 3 two weeks in a row. If a snack feels easy two weeks running, add 30 seconds, add a round, or take the harder variation.
General wellness only — stop if something hurts, and skip anything your doctor told you to avoid.
Start here: the Week 1 menu
Theme: start simple — cardio, balance, breath.
Move
1. 2-min Stair Snack — cardio / energy Brisk stairs or hallway walk for 2 minutes. Enough to breathe a little harder, not enough to need a shower.
2. 90-sec Squat + Reach — strength / mobility 10 slow squats to a chair, then 10 overhead reaches, arms long. Stand tall at the top of each one.
3. 60-sec Balance Snack — balance / focus 30 seconds per leg, single-leg stand near a wall — hold the wall or a chair for support whenever you need it. Only when that's solid: turn your head slowly side to side. Eyes closed is the last upgrade, not the first.
Think
4. 3-min Reverse Recall — memory / cognitive Pick this morning. Recite it backwards: what you did, who you talked to, what you ate. Then try yesterday's 3 highlights in reverse order.
5. 3-min Walk + Count — dual-task / brain + body Walk while counting backwards from 100 — start by 3s; when that's easy, go by 7s. If you lose it, start again at 100; the stumble is the training. Eyes up and counting paused at traffic, crossings, and stairs.
Live Well
6. 2-min Breath Reset — nervous system / stress In 4 seconds, out 6, for 4 rounds — add the holds (hold 4 after the in-breath, hold 2 after the out-breath) only if they feel good. Shoulders down, jaw unclenched. Do it before your first meeting, not after you're already fried.
7. Hydration + Daylight — sleep / energy One full glass of water + 2 minutes outside before noon. Hats and sunglasses are fine — just don't stare at the sun. It sets your clock for better sleep tonight.
8. Posture + Neck Reset — posture / mobility Chin tucks ×10, shoulder rolls ×10 each way, chest opener 30 seconds. Undo the chair, once a day.
Every day: Connection — text one person one real thank-you. Every evening: Wind-down — 5 minutes, no screens before bed: stretch, breathe, or just sit. Those count too.
Get the snacks every Monday
One short email each week: the new menu of 8, and Friday's check-in — which 3 did you do?
You're in. First menu lands Monday — pick 3, spread them through the day, done beats perfect.