Sorry this doesn't answer your question. But there's no warm-up for me. I have a list of things I have to do each day. (As my father used to say: "You're not required to like it. You're just required to do it." So I do.) Routine is important to me. I don't have to think about what I need to do next. I just do it because whatever it is I need to do, it's the next thing on the list. But you're right, it can sometimes feel painfully forced. I don't know how one gets around that.