Fifteen sub-30-second daily actions. Individually tiny, together meaningful.

1. Glass of water before every meal
2. 10-second stretch on waking
3. Stand for every phone call
4. Take stairs at any opportunity
5. Park further from destinations
6. Walk during commercials/breaks
7. Chew each bite 20 times
8. Put the fork down between bites
9. Brush teeth right after dinner — signals "done eating"
10. Swap one drink per day for water
11. Add vegetables to eggs/sandwiches/rice
12. Use a smaller plate
13. Portion snacks once into containers, never from the bag
14. Set an evening kitchen-closed alarm at 8 PM
15. Write tomorrow's breakfast tonight

Fifteen tricks, each under half a minute. Stack five; the cumulative deficit is 200-400 kcal/day — enough for meaningful fat loss across months.