Body map · Zappers · Traditional · Free 50
Public educational overview — not medical advice. 20 items for review.
Step outside or face a bright window for a few minutes after waking.
Have water first, then coffee or tea if you use them.
Stand, roll shoulders, lengthen the neck gently.
Every 20–30 minutes look away and blink slowly.
Stand and take a gentle step-back stretch for the front of the hip.
Open and close fists, then gentle wrist circles.
Support the forearm and massage from elbow toward wrist.
Slow side bends only within a comfortable range.
Four calm breaths before a stressful task.
While standing, slowly lift and lower the heels.
Five minutes of easy walking after a long sit.
Dim bright screens in the last hour before bed.
Sip water across the day rather than only when thirsty.
Sit to eat without multitasking for one meal.
Relax the tongue and unclench teeth several times a day.
Inhale, shrug; exhale, drop the shoulders.
Seated ankle circles for circulation after sitting.
One short outdoor break if you can.
Write one neutral or positive note at day end.
Keep wake time steady even on quieter days.