Welcome to Day 3!
Now that you’ve started working on your mindset, it’s time to take care of your body too. Because when your body feels good, your mind automatically feels lighter and more focused.
You don’t need to follow a fancy diet or do hard workouts to stay healthy.
Just make small, simple changes in your daily routine — and stick to them.

Let’s begin with food.

Eat Simple Food

I was reading the book Ikigai, and one chapter really stood out to me — “Hara Hachi Bu”, which means eating only 80% of your full capacity.
Eating less actually keeps your digestive system strong and your body light.

Some people think eating healthy means eating expensive food.
But that’s not true at all.
Mindful eating simply means eating clean, home-made, simple food.

Here’s a basic guide:

• Eat home-made meals — dal-roti, green vegetables, and a bit of salad.
  You can include 1 cucumber, tomato, and onion in your daily diet.

• Avoid junk food.
  But if you’re just starting, allow yourself only 2 cheat days per month.

• If you can afford fruits, try adding one apple a day to your diet.

• Stay hydrated — drink at least 3–4 liters of water daily.

Keep Yourself Physically Fit

You don’t need to hit the gym right away or follow some extreme plan.
Start small. Don’t stress if you can’t do high-energy workouts.
Just move your body a little every day.

Try these 3 easy options:

• Walk for 10–30 minutes.
  It keeps your body active and stops it from feeling heavy or lazy.

• Put on headphones and dance for 5–10 minutes.
  Music + movement = instant mood boost!

• Too busy? While waiting for your tea or doing small chores, just stretch for 5 minutes.

That’s it.
Even small efforts like these make a big difference.
The more you move, the more active and focused you’ll feel.

You’ve completed Day 3 successfully!
Be proud — you’re building healthy habits for life.

Ready for Day 4? Let’s keep the momentum going.