Habits form on repetition, not on effort. A ten-minute session at the usual time keeps the chain going; a skipped day breaks it. Once you're there, most sessions turn into full ones anyway. Evidence: decent
The night-before bag and the fixed time do the work. Every decision you remove from the morning is one less place to fail.
Same theme: Moving
Moving
Move hard three times a week
Run, lift, cycle, a sport. Hard enough to sweat. Three sessions, any length over twenty minutes.
30 min, 3x a weekEvidence: solid
Moving
Rehearse the lift in your head
Injured, travelling, or stuck at a desk: fifteen minutes imagining the exercise, as vividly as you can, muscles included. Most days.
15 minEvidence: decent
Moving
The if-then plan
Turn a goal into a trigger and an action. "When I get home Tuesday and Thursday, I change and go to the gym before I sit down."
2 minEvidence: solid