Spoiler: You don’t need a 5 a.m. cold plunge to have a summer routine that works.
Wellness doesn’t have to be a full-time job. You don’t need 6 apps, a wearable tracker, or a blender that costs more than your rent. Sometimes, the most effective thing you can do is show up for yourself in small, consistent ways—especially in the summer when routines tend to melt faster than coconut oil in the sun.
So we put together a list of quick habits that are actually doable—and take 15 minutes or less.
Because your time is precious. And also, you deserve to feel great.
✅ Your 15-Minute Summer Wellness Checklist
You don’t have to do them all. Pick a few. Rotate them. Save this list for the days when “take care of myself” feels like one more to-do list item.
☀️ Morning
- Step outside for sunlight in the first hour after waking (5–10 min walk or just sit and sip something warm)
- Drink a full glass of water before anything else (bonus points for lemon or minerals)
- Move your body for 10–15 minutes: stretch, walk, dance, bodyweight exercises—whatever feels good
- Write down 3 things you're grateful for (brain chemistry = upgraded)
🥗 Midday
- Eat a real lunch with protein and fat—not just a snack
- No shame in grabbing a fully prepped meal → shop our 40g protein options
- Take a screen-free break for 5–10 minutes. Go outside. Breathe. Blink into the distance like you’re in a summer rom-com.
- Set a 15-minute “move break” timer if you’re stuck at a desk all day
🌙 Evening
- No screens for 30 minutes before bed (we know, this one’s hard)
- Light stretching, foam rolling, or legs-up-the-wall to reset your nervous system
- Plan tomorrow’s meals (or just let us do it) → see our subscriptions
- Journal a few thoughts or wins from the day—even “I drank water and survived work” counts
Tiny efforts add up.
Wellness isn’t about being perfect—it’s about creating momentum. A routine doesn’t have to be intense to be effective. And meals don’t have to be cooked from scratch to be healthy.
We’ll handle the food part. You handle the living part.
—Team Pete’s
Helping you make time for the things that matter most (like not cooking).