Healthy Monday

Healthy Monday Resources for individuals and organizations to start the week with a fresh and healthy mindset through a weekly Monday Refresh. Why Monday?

It's the day for a fresh start. Monday is when we're most likely to change our diet, quit smoking or begin an exercise plan. Plus, reminding yourself to try healthy habits every Monday means you'll have 52 chances to make a difference.

Raise your hand if you're hungry again an hour after snacking. 🙋 Research shows that adding a source of protein, fiber, ...
05/25/2026

Raise your hand if you're hungry again an hour after snacking. 🙋

Research shows that adding a source of protein, fiber, or healthy fat to your snack helps slow digestion and keep you fuller longer. Try pairings like apple with peanut butter or whole grain crackers with hummus.

Learn more about snacks that keep you satisfied: https://healthymonday.com/nutrition/snacks-that-keep-you-satisfied

Stress creeping in? Get lost in a good book. 📖 Research shows that reading fiction can reduce stress by up to 68%—making...
05/18/2026

Stress creeping in? Get lost in a good book. 📖 Research shows that reading fiction can reduce stress by up to 68%—making it even more effective than listening to music, sipping tea, or taking a walk.

Just six minutes of reading can help lower your heart rate, relax your muscles, and give your mind a break.

What’s a book you’ve read recently that you’d recommend to someone else? Drop it below ⬇️

Your energy shifts from day to day, and your workout can too. The goal isn’t to do the same thing every time. It’s to ke...
05/04/2026

Your energy shifts from day to day, and your workout can too. The goal isn’t to do the same thing every time. It’s to keep showing up and moving your body. Instead of skipping exercise when you're not feeling it, try adjusting it. Swipe for simple ways to match your movement to how you feel.

Learn more: https://healthymonday.com/physical-activity/match-your-movement-to-how-you-feel

Turn everyday moments into connection.A 10-minute catch-up with a friend while you’re cooking, walking, or folding laund...
04/20/2026

Turn everyday moments into connection.

A 10-minute catch-up with a friend while you’re cooking, walking, or folding laundry can ease loneliness and help you stay connected. Research shows that short, regular phone calls each week are also associated with lower levels of anxiety and depression.

Think of one person you’ve been meaning to reach out to and give them a quick call this week.

Read more: https://healthymonday.com/stress-management/a-10-minute-catch-up-habit-to-feel-more-connected

Don’t underestimate the importance of stretching. It’s not just for athletes or workouts. It helps maintain mobility, im...
04/06/2026

Don’t underestimate the importance of stretching. It’s not just for athletes or workouts. It helps maintain mobility, improves range of motion, and can lower your risk of injury over time.

Just a few minutes can ease tension and make everyday movement feel a little better.

Learn more: https://healthymonday.com/physical-activity/get-moving-for-your-flexibility

Have 3 minutes to share your thoughts? One year ago, Healthy Monday moved to Syracuse University.Since then, we’ve share...
03/31/2026

Have 3 minutes to share your thoughts?

One year ago, Healthy Monday moved to Syracuse University.

Since then, we’ve shared new resources, revisited tried-and-true tips, and continued showing up each week with simple ways to build healthier habits. We’ve also learned a lot from what’s resonated most.

We’d love to hear from you! What’s been helpful? What would you like to see more of? Take our short survey to help shape what comes next: https://syracuseuniversity.qualtrics.com/jfe/form/SV_bDBkaA5KUA98t1k

03/30/2026

Feeling a little low on energy? Try this one-minute deep breathing exercise:

Inhale to the count of two
Exhale to the count of two
Inhale to the count of two
Exhale to the count of three
Inhale to the count of two
Exhale to the count of four
Inhale to the count of two
Exhale to the count of five

Repeat several times until you feel rejuvenated. After this short breathing exercise, you’ll be ready to dive into Monday and the rest of your week.

Learn more: https://healthymonday.com/stress-management/boost-your-energy-with-a-one-minute-deep-breathing-exercise

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