Micro-Friction Fitness
Your day already has room to move. We find it.
Paste your schedule. We pinpoint where your body gets stuck and slot in 2-minute actions that need zero gear, zero changing, zero setup.
Start your Personal Friction Scan →10
blocks
11
friction points
0/22
min reclaimed
Your intervention timeline
- 07:35Strength · 2 min
Passive time during "Commute by train"
Isometric commute
- — Squeeze glutes 10s, release
- — Press palms together 10s
- — Sit tall, chin tucked · repeat ×4
- 08:15Movement · 2 min
15-min gap that usually disappears into your phone
Stair or hallway loop
- — Leave phone at desk
- — Walk the nearest stairs or hallway
- — Return before 2 minutes
- 09:30Stress · 2 min
Back-to-back: "Team standup" straight into "Design review"
Box-breath handoff
- — Camera off for 60s
- — Inhale 4 · hold 4 · exhale 4 · hold 4
- — Repeat 4 rounds
- 10:15Mobility · 2 min
3.5h seated without a break (Inbox and email → Team standup → Design review → Deep focus: write report)
Desk-edge reset
- — Stand, hands on desk edge
- — 10 slow incline push-ups
- — Roll shoulders back ×10
- — Sit back down
- 12:30Metabolic · 2 min
Post-meal slump after "Lunch at desk"
Glucose walk
- — Walk at easy pace
- — Even indoors — pace the room
- — 2 minutes is enough to blunt the spike
- 12:30Movement · 2 min
15-min gap that usually disappears into your phone
Stair or hallway loop
- — Leave phone at desk
- — Walk the nearest stairs or hallway
- — Return before 2 minutes
- 13:00Stress · 2 min
Back-to-back: "Client call" straight into "Roadmap sync"
Box-breath handoff
- — Camera off for 60s
- — Inhale 4 · hold 4 · exhale 4 · hold 4
- — Repeat 4 rounds
- 14:00Movement · 2 min
15-min gap that usually disappears into your phone
Stair or hallway loop
- — Leave phone at desk
- — Walk the nearest stairs or hallway
- — Return before 2 minutes
- 15:22Mobility · 2 min
2.3h seated without a break (Coding)
Desk-edge reset
- — Stand, hands on desk edge
- — 10 slow incline push-ups
- — Roll shoulders back ×10
- — Sit back down
- 21:00Recovery · 2 min
Evening screen time: "Netflix"
20-20-20 + dim
- — Lower screen brightness
- — Look 20 ft away for 20s
- — Neck tilts side to side ×5
- 21:45Mobility · 2 min
1.5h seated without a break (Netflix)
Desk-edge reset
- — Stand, hands on desk edge
- — 10 slow incline push-ups
- — Roll shoulders back ×10
- — Sit back down