You do not need a new identity on Monday.
Consistency beats intensity when the goal is to live better for years.
1. Drink water before you bargain with fatigue
A glass of water on waking already changes the day.
2. Walk for 20 minutes
It is circulation, daylight and a pause between tasks.
3. One meal without a screen
Pick one meal and leave the screen in another room.
4. A closing hour
Set a time when the day ends.
5. One line in a notebook
Write one line and practise one habit for 14 days.