Most people have 25 minutes and a buzzing phone.
Three short blocks are enough: body, light, intention.
Block 1 — Body (4 minutes)
Water, stretch the neck, open the window.
Block 2 — Light (8 minutes)
Step onto the balcony or the street without headphones.
Block 3 — Intention (3 minutes)
One line in a notebook. Then the phone.