To make those 25–30 minutes foolproof keep sets submaximal - finish each set with 2–3 reps in reserve - and start around 8–12 total strength sets per week, nudging up by 1–2 sets or 5–10 easy cardio minutes weekly. If time is tight, count 5–10 minute walks after meals toward your easy minutes; they add up fast and are gentle on knees. Every fourth week and hold steady or back off a little to keep the habit feeling easy.
Schedule your router to go dark at 10 and put the phone on a charger across the room. Block the usual suspects with the built‑in app limits so you need a code to relapse. Your future self is a lazy admin, so make the network and the distance do the work.
