01/10/2025
You only have UNO life here are your +4s to win at health.
🌙 +4 Sleep
1. Consistency – Go to bed and wake up at the same time daily.
2. Screen-Free – Switch off devices 1 hour before bed.
3. Environment – Keep your room cool, dark, and quiet.
4. Rhythm – Aim for 7–9 hours to complete full sleep cycles.
⚡ +4 Energy
1. Move – Light activity daily (walk, stretch, cycle).
2. Recover – Add sauna, yoga, or cold exposure to recharge.
3. Nature – Spend time outdoors to reset your system.
4. Nutrition – Fuel with whole foods, hydrate well.
🧠 +4 Focus
1. Reset – Take several small breaks daily to clear your mind.
2. De-Screen – Step away from devices to recharge focus.
3. Plan – Write down your top priorities before the day begins.
4. Reflect – End the day noting wins & lessons learnt.
💪 +4 Fitness
1. Strength – Build muscle & protect your bones.
2. Cardio – Support your heart and lungs.
3. Mobility – Stretch and move freely to prevent injury.
4. Skill – Add balance, agility, or sport to keep fitness fun.
🃏 Four +4s = a complete health deck.
👉 Which card do you need to play today?
