Put Your Mask On First: Rebuilding Your Foundation

Before you can show up for anyone else, you need something left in the tank. This lesson rebuilds your foundation: sleep, movement, boundaries, and one habit swap that gives you more than it takes.

• Run a minimum viable daily routine (fixed sleep window, one movement break, one 5-minute reset) for 5 consecutive days and track it.
• Set one boundary at work or home that protects family time, communicate it, and log the result.
• Replace one depleting daily habit with one restoring habit and keep the swap for 14 straight days.