15 minutes · every day

One move.
One anchor.
All week.

A small-space, ADHD-friendly routine. Two exercises. One piece of gear. Fifteen minutes right after your morning walk — then you're done.

See the week
Fitness Gear

The week at a glance

Thursday

Hinge & Stretch

Kettlebell + mat — deadlift, then unwind the spine.

Glutes, hamstrings & back mobility

Why it works

Principle

Two moves, max

Low working-memory load means you actually start. Hyperfocus on execution, not logistics.

Principle

One piece of gear

Never unpack the whole inventory. Setup friction is the enemy of consistency.

Principle

Every day, same time

Stack it onto your morning walk. Circadian rhythm beats a weekly schedule.