For desk workers, athletes, and anyone carrying tension in their body. 15 minutes of daily stretching over 5 weeks to improve flexibility and reduce pain.
For anyone wanting to establish a consistent early morning routine. A 5-week plan with daily sleep and wake tracking to shift your schedule permanently.
For anyone new to deep work who wants to build focused concentration skills. A 1-week starter plan that introduces Cal Newport's method with guided daily sessions.
For anyone who wants to journal consistently without the pressure of writing daily. 4 sessions per week over 5 weeks covering thoughts, gratitude, and goals.
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Flexible schedule
Learn 5-minute morning stretches. Wake up your body and reduce stiffness.
Focus on your tight spots: hips, shoulders, hamstrings. Hold stretches 30-60 seconds.
Add evening stretches for better sleep. Release tension from the day.
Complete 15-minute routine covering all major muscle groups. Move with ease and confidence.
“I made more progress on a steady early bedtime and regular 5am gym for a long time than I've done in years! Plus lost 20lb so far as a result of that and diet just through this system.”
Alex G.
“I just need to understand myself, my health, the goals I set out to achieve better health, be consistent in my fitness activity and be accountable to somebody.”
Julius S.
Anytime that fits your schedule! Many people prefer morning stretches to wake up their body or evening stretches to unwind. The plan helps you find your ideal timing.
Just 10-15 minutes per day. The routine is designed to be quick yet effective, targeting all major muscle groups without requiring a huge time commitment.
Yes! Consistent daily stretching significantly improves flexibility and range of motion. Most people notice improvements within 2-3 weeks of daily practice.
Created by
The official host account for GetMotivated.ai. We build gamified habit-building experiences that help you stick to your goals.
Inspired by
Author of "Stretching," the definitive guide to flexibility exercises, with over 4 million copies sold.
Source attribution identifies cited work and inspiration. It does not imply endorsement, collaboration, or direct participation unless explicitly stated above.
Built for follow-through
Most programs tell you what to do. This one helps you actually do it.
Stay accountable with a buddy, a small group, or go solo. You choose — the support is there either way.
Proven programs with a clear finish line and enough guidance to keep the next step concrete.
A 60-second check-in — by app, SMS, or email. No guilt if you miss one. Just keep going.
Every check-in earns points. Every week builds on the last. You can see exactly how far you've come.
It reads your check-ins and gives you an analysis: what's working, what's slipping, and what to do next. Guidance based on your actual behavior, not guesswork.
Choose how you start
Start when you choose
Adjust timing as needed.
Start with the cohort
Same schedule together.
Flexible schedule
