Sometimes it seems that to take care of yourself you either need two free hours or super discipline. Spoiler: no. Sometimes ten minutes is enough — honest, real, for yourself. This is how my ritual was born: short workouts that I can do in my pajamas, without sneakers, without a camera and without guilt.

1. Morning warm-up on the carpet.
Five minutes of slow bends, shoulder circles and gentle stretching. I feel how not only the body wakes up, but also the mood. The main thing is to turn on music that you like. Do you have a “wake-up song”?

2. Dance break.
This is not really a workout — but it works. I turn on the rhythm and just move. It doesn’t matter how. Let the neighbor upstairs think I'm having a party, but I'm in a T-shirt and socks. It lifts the mood better than any coffee. Have you tried it?

3. Tabata for the lazy.
Yes, just 4 minutes. 20/10 intervals. Squats, push-ups, plank. Without fanaticism. Sometimes I sit in the plank and think about pizza - and that's okay too.

Sometimes I do only one of these three. Sometimes - nothing. But when I return to them, I don't feel like I'm "starting from scratch" again. I just continue. Not for the external, but for the internal feeling: "I am." And I move.