10-Minute Blocks Between Meetings: Move, Fuel, Focus
We’re turning calendar gaps into wins. Two 10-minute blocks—one to move your body without changing clothes, one to steady energy and attention—so the next hour feels better than this one.
🔄 Move — 10-Minute Mobility Snack (5 × 60s, repeat once)
Set a 1-minute timer; do each, then run the circuit again (total = 10′). Single-side = 30s/side.
Box breathing — inhale 4 / hold 4 / exhale 6 (nasal)
Long exhale drops tension so everything moves better.Hips: 90/90 switches or chair figure-4
Tall spine; rotate from the hip, not low back.T-spine: reach-through → open book
Knees stacked; eyes follow your hand.Ankles: knee-to-wall rocks
Heel stays down; gentle end-range taps.Posture: wall slides or doorway pec stretch
Ribs down; don’t arch to fake range.
Why it matters: Desk time steals range at hips/upper back/ankles. Ten clean minutes restores it—less ache, better gait, better lifts later.
🍲 Fuel — 10-Minute Protein Bites (15–25 g snack anchor)
Keep it simple; build what you’ll actually eat between calls.
Greek Yogurt Power Bowl — 6 oz 2–5% Greek yogurt or skyr (≈15–18 g) + 1 Tbsp nut butter + banana or berries.
Steady protein; sweet without the crash.Tinned Salmon on 7-Grain Toast — ½–1 tin salmon (2.5–5 oz; ≈12–22 g) mashed with lemon + pinch salt on 1 slice 7-grain; add arugula/capers if you’ve got them.
Omega-3s for brain; desk-friendly.Microwave Egg Cup (+ 7-grain if needed) — 1 whole + 3 whites, spinach + feta; 90–120 sec. Optional 1 slice 7-grain if you want extra carbs.
Hot, satisfying, fast.
Why it matters: A 15–25 g protein snack steadies blood sugar and appetite so willpower isn’t doing all the work at 3 p.m.
🧠 Mind — Choose Your 10-Minute Block
Calm — 10′
3′ breath (4-in/6-out)
4′ slow scan feet→head
3′ finish: one line “What actually matters in the next hour?” + first 2 steps
Reset — 10′
10′ outdoor walk, nasal breathing, no phone.
Use when: sluggish, screen-fried, or stuck.
Focus — 10′
7′ NSDR/short meditation + 3′ Top-1 note (task + first 2 steps).
Use when: you know the work but can’t start.
Why it matters: Intentional state shifts reduce cognitive load and prime the next work block—better choices, better training later.
How I’d run your day (choose ONE pairing)
Move + Mind
10:20 a.m. Mobility snack (5 × 60s, repeat once)
3:00 p.m. Mind block: Focus (7′ NSDR + Top-1)
Fuel + Mind
2:40 p.m. Protein bite (15–25 g)
3:00 p.m. Mind block: Focus (10′)
Move + Fuel
10:20 a.m. Mobility snack (5 × 60s, repeat once)
2:40 p.m. Protein bite (15–25 g)
Tip: If lunch already hit ≥25 g protein, pick Move + Mind. If you trained mid-day or lunch was light, pick Fuel + Mind.
Try This Week
• Book two 10-minute windows on your calendar (title them “RESET”).
• Run the mobility snack once and one mind block once daily.
• Stock your protein bite supplies so the choice is easy.
This week’s playbook hit subscriber inboxes on Tuesday. Want first access next week? Join the newsletter—readers get Tuesday-first drops before the blog.