5-Minute Morning Start
A glass of water, daylight and two minutes of stretching. The simplest way to start your day.
A starter program for anyone who wants to begin simply: a glass of water, daylight and a short stretch right after you wake up. It takes about five minutes a day, and after a week you can move on to a longer program.
A day in the program
Tasks, in order.
Times assume waking at 7:00 and going to sleep at 23:00. In the app, they shift to fit you.
Morning
- 7:00Drink a glass of water250 ml · Water · Every day
When you get up, drink the glass of water you set on your nightstand the evening before. The default time is 7:00; shift it to match your alarm.
Eight glasses is not a rule. The eight-glasses-a-day rule is not supported by studies. Tea and coffee count toward your fluid intake too (Valtin 2002, NHS).
- 7:05Open the curtains1 min · Lifestyle · Every day
When you finish your water, open the curtains and stand by the window for a minute. Open the window too, if you like.
There is more light outside. Outdoors, even under cloud, there is usually more than 1,000 lux; indoors, 100 to 500. The consensus recommends at least 250 lux at eye level during the day (Brown et al. 2022).
- 7:10Stretch for 2 minutes2 min · Movement · Weekdays
While you stand by the window, raise your arms overhead, slowly roll your shoulders and bend forward with soft knees. Instead, you can do 5 squats with your hands on the back of a chair. Weekends are for rest.
Every minute counts. Since 2020, any activity counts toward recommended movement, even very short bouts (WHO 2020).
General suggestions for everyday wellbeing, not medical advice. Adjust the tasks to suit you. If you have a health condition, are pregnant or take medication regularly, talk to your doctor before making changes.
What our programs build onSources
What the program builds on.
The program counts even two minutes of stretching, because since 2020 any activity counts toward recommended movement.
The morning glass is an anchor for your day, not a required amount, and tea and coffee count toward your fluid intake too.
That is why the program sends you to the window first thing: outdoors, even under cloud, there is more light than the recommended 250 lux.
The program does not count glasses, because the eight-glasses-a-day rule is not supported by studies.
Three small steps tied to waking up, and a missed day is fine: in the study, missing a single day did not meaningfully affect habit formation.