10 min anything before the day starts
**Why it works:** Morning movement primes circulation, raises core temperature, and initiates the cortisol awakening response in a healthy direction. It also sets a physiological anchor: the body learns that the day begins with care, not reaction. The type of movement doesn't matter. What matters is that the body moves before it gets folded into a chair. **How to do it:** 1. Wake. Before checking anything, move. 2. Any form is valid: stretching on the floor, a short walk, yoga poses, jumping jacks, dance, qigong. Ten minutes. 3. No performance required. This is not a workout. It's a signal. 4. No equipment needed. Bare feet on the floor is enough. **In The Quest:** Log in the app. 10 min of any movement before the day officially starts counts as done.
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