Set an alarm every 90 minutes this week — stand up, roll the shoulders back, sit down again. Managed it 4 days out of 7, not the full week, but more than I was doing before.
Neck was still tight by Thursday, same spot as always. Saturday’s hike loosened it up more than any desk stretch did, which says something about where the actual problem sits.
Kids had me up early both weekend mornings anyway, so sleep wasn’t the variable there. Exam study is what’s eating into the evening routine now — that’s probably where next week slips…
Moving the afternoon alarm earlier, before the slump hits instead of after.