Nudge: move at work

Two hours of sitting in a row, and the body says so: the neck stiffens, the shoulders
ride up, the low back pulls. Nudge offers a short break during your working hours. Two or
three movements, under two minutes, nothing to explain to a colleague.

▸ WHY THIS ONE IS DIFFERENT

Most reminder apps get uninstalled within three days. They chime, they take over the
screen, they count streaks you eventually break. Nudge is built against that.

• The reminder is silent. It waits in the notification shade, it never takes your screen,
it never interrupts what you are doing.
• Two buttons in the notification: ""Later"" postpones by 25 minutes, ""Not today"" silences
the app until tomorrow. No guilt attached.
• No streaks, no score, no targets. Missing a day costs you nothing.

▸ THIRTY-NINE MOVEMENTS, ILLUSTRATED

Neck, shoulders, wrists and hands, back, hips and legs, eyes, breathing. Each movement is
shown by an illustration animating between its start and end position, with its
instruction written out in full.

Three rules compose every break:
• The first movement goes to the area you complained about; the rest go elsewhere — it is
variety the evidence supports, not hammering one region.
• A movement already done today is never offered again.
• Context filters first: in an open-plan office, the app only proposes movements nobody
will notice.

▸ BUILT AROUND YOUR DAY

• Four lengths: micro (45 s), short (1 min 30), standard (2 min 30), long (5 min). The
movements stretch or shorten to fit the time you said you had.
• A rhythm you set from 20 to 180 minutes. Thirty by default — the order of magnitude of
the best-supported protocols.
• Your working hours, your working days, and a lunch window.
• Optional calendar access, to stay quiet during your meetings. Only start and end times
are read, never titles. You can also put a break into your calendar: you confirm the
event yourself.
• A home screen widget with three shortcuts: neck, shoulders, wrists.

▸ WHAT WE KNOW, AND WHAT WE DO NOT

A whole screen reproduces the literature review the app rests on, with its bibliography
and its twenty-six tappable references. Its longest section is what the data do not
support:

• ""Good posture prevents pain"" — not demonstrated.
• ""Workplace stretching prevents musculoskeletal disorders"" — not supported.
• ""The 20-20-20 rule protects your eyes"" — no human clinical data.

What Nudge can honestly promise: controlled studies show that short, frequent breaks
reduce neck, shoulder and back discomfort felt over the course of the day, without
reducing productivity.

▸ YOUR DATA STAYS WITH YOU

No network permission is declared. The app technically cannot send anything anywhere. No
account, no ads, no purchases, no trackers. Everything can be erased in one tap in the
settings.

Designed by Grégoire Soriano, physiotherapist.

Nudge is a prevention aid — a complement to activity, not a treatment. If pain persists,
consult a health professional.