Phones remind you to doomscroll—use timers for spines instead.

Hourly two-minute stack

1. Stand, reach overhead, exhale.
2. Walk hallway or stairs once.
3. Calf raises × 15.

Eyes + blink

Pair 20-20-20 vision breaks with shoulder rolls—cheap synergy.

Meeting hacks

Walking calls for one-on-ones stack NEAT calories without gym mythology.