Simple Movement Plan for Remote, Hybrid, and Office Workers
Working for long periods in front of a screen can impact your posture, mental clarity, energy, and
overall wellbeing. The 47:3 Movement Method is designed to fit perfectly into the natural workday
rhythm — offering a structured, energising break every 50 minutes. After 47 minutes of focused
work, you get a 3-minute movement burst that recharges your body and mind. Repeat this rhythm
and create a habit that enhances your focus, health, and productivity.
THE 5-STEP PLAN
1 STEP 1 – Set a 47-minute timer using your phone or smart device. (Try saying: ‘Hey
Siri/Google/Alexa, set a 47-minute timer’)
2 STEP 2 – When it goes off, immediately set a 3-minute timer for your movement break.
3 STEP 3 – Choose ONE of the following 3-minute Movement Break Options: a) STRETCHING:
Stretch every part of your body non-stop. b) MOVEMENTS: March, do high knees, arm swings,
or shoulder rolls. c) GAMIFICATION: Use objects around you – pass a fruit, pick up a pen, or
reach for your phone repeatedly.
4 STEP 4 – After 3 minutes, either: – Set another 47-minute timer to continue working, or – Take a
10-minute comfort break if needed (bathroom, water, snack).
5 STEP 5 – Repeat the cycle. Try for at least 3 hours in a single day, 3 days in a row. Build the
habit slowly — from 3 to 5 to 7 hours/day.
WHY IT WORKS – THE BENEFITS
Boosts Mental Focus: Short breaks refresh cognitive capacity and sharpen concentration.
Reduces Stress: Movement activates endorphins and lowers cortisol. Improves Posture &
Reduces Aches: Frequent micro-movements help offset sedentary strain. Enhances Creativity:
Physical activity increases blood flow and stimulates idea generation. Increases Productivity: The
rhythm of work and movement supports sustained energy. Supports Emotional Wellbeing:
Movement is a natural mood enhancer and mental reset.
“If you don’t make time for your wellness, you’ll be forced to make time for your illness.”
— Robin Sharma
Try it. Share it. Feel the difference in just a few days!
