1. Set your working window
Pick realistic start and end times so reminders happen during hours you are actually at your desk.
Open settingsWelcome
Welcome to Dont Atrophy
This is your lightweight movement companion for long workdays: set your rhythm once, follow short prompts, and stay consistent without overthinking it.
Built by RileyGDev from RileysFreeTools.com.
2. Write reminders you will actually follow
Keep messages short and specific. Give each one a break duration that matches the action.
Edit reminder list3. Choose your break rotation style
Use round robin, or cap how often one break appears in a day so prompts stay varied.
Adjust break controls4. Let it run, then review your rhythm
Use the timeline on Home, then check Progress to see how consistent your movement habits are over time.
Go to dashboardFAQ
Frequently Asked Questions
What is this app meant to do?
Dont Atrophy helps you build a repeatable movement rhythm during work so long desk sessions do less damage over time.
Do reminders move my schedule if I skip one?
No. Your schedule stays anchored to the time grid you set, so focus blocks keep predictable start times.
How should I choose reminder durations?
Match the break window to the task: 1-2 minutes for stretch prompts, 5+ minutes for walk or mobility prompts.
Can I personalize the reminder mix?
Yes. You can customize messages, durations, sounds, and rotation strategy in Settings to match your work style.
Made by
RileyGDev
Dont Atrophy is part of the toolset at RileysFreeTools.com.