About 15-Min Healthy Habits

Small, consistent habits that fit around a desk job — not another thing to feel guilty about.

15-Min Healthy Habits is an independent project built on one idea: for people who sit at a screen all day, the movement that actually helps is short, simple, and repeatable. You don't need a gym membership or an hour you don't have. You need a two-minute stretch you'll actually do, and a nudge to remember it.

So we build free tools that make those habits easy — a stretch routine builder that lays out a timed sequence for the areas that hurt, and a 20-20-20 eye-break timer that reminds you to rest your eyes. Everything is free to use, works in your browser, and needs no account.

Alongside the tools we publish plain-English guides on the everyday aches of desk life — lower-back tightness, tech neck, tired eyes — focused on what genuinely helps rather than filler.

Our approach to health information

We share general wellness information to help you move and rest better. It is not medical advice, and it is not a substitute for a doctor or physical therapist. Everyone's body is different — if something hurts, follows an injury, or doesn't improve, please see a qualified professional.

How we keep the site free

The tools and guides are free. To cover costs, some pages include advertising and affiliate links (for example, to relevant products on Amazon). When you buy through an affiliate link we may earn a small commission, at no extra cost to you. This never changes the advice we give — see our Privacy Policy for details. Questions or feedback? Get in touch.