The movement habit: how not to quit in 3 weeks

A habit is built not by motivation but by a trigger: "after coffee — 10 minutes". German tricks: the 2-minute rule (promise yourself only 2 minutes — starting is the hardest), the calendar chain (a cross per day, never break it), habit stacking (stretch while the coffee brews). Health-insurer bonus programmes (TK, AOK, Barmer) pay for step apps — install yours. Track not weight but "days in a row" — the streak beats the kilos.

• ●Install your health insurer’s app — movement bonuses are real
• ●Missed a day? The rule "never twice in a row"
• ●Phone: 5,000 steps are realistic, 10,000 an optional myth