Micro-Sessions That Stick
A free 3-week habit block. Each week is one 12–18 minute focused session you can repeat. Rotate breath+pelvic, mobility, or cardio-base when you have a second window — there is no 5-day calendar to keep.
Educational athletic framing for adults 18+ — not medical or therapeutic advice.
One focused session this week. Repeat or progress it if you have more time — there is no 3–4× calendar.
Consent, respect, and the right to stop are non-negotiable. Standards
Habit On-Ramp: A short honest session beats a skipped heroic one. · ~15 min · RPE target 3
Done when: 15-minute circuit completed or cut when control dropped; logged the same day.
Timer fills duration on complete if >1 min
Soft contract on the exhale, full drop on the inhale — map the floor, never max it.
0/24s
Session 0/8 checklist · 0% · form over bravado
Session felt
0/8 checks · 15-minute circuit completed or cut when control dropped; logged the same day.0/8 checks — check all, or confirm to log incomplete
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