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 around short, simple and repeatable desk breaks. Occupational-health guidance supports changing position and taking periodic breaks from prolonged computer work; this site turns that general guidance into optional timers and movement prompts.

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

Alongside the tools we publish plain-English guides on common desk-work discomfort — lower-back tightness, neck and shoulder tension, and tired eyes — with source-reviewed safety limits and clear prompts to seek professional care.

Our approach to health information

We share general wellness information for short movement and rest breaks. 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.