diff --git a/.bash_aliases b/.bash_aliases
index 4d61220..b2cb622 100644
--- a/.bash_aliases
+++ b/.bash_aliases
@@ -40,10 +40,11 @@ export LESS="--RAW-CONTROL-CHARS --ignore-case --LONG-PROMPT --jump-target=5 $(t
 
 # ls aliases
 
-export LS_OPTIONS='--human-readable --si --group-directories-first --file-type --dereference-command-line'
+export LS_OPTIONS='--human-readable --si --group-directories-first --dereference-command-line'
 eval "$(dircolors)"
 alias ls='ls --color=auto'
-alias ll='ls $LS_OPTIONS -l --all'
+alias ll='ls $LS_OPTIONS --file-type -l'
+alias la='ll --all'
 alias l='ls $LS_OPTIONS --color=always --almost-all'
 
 which bat >/dev/null 2>&1 || alias bat="$(which batcat >/dev/null 2>&1 && echo batcat || echo less -FX)"
diff --git a/.config/Stretchly/config.json b/.config/Stretchly/config.json
index 33091e0..3d62cde 100644
--- a/.config/Stretchly/config.json
+++ b/.config/Stretchly/config.json
@@ -338,7 +338,7 @@
 		},
 		{
 			"data": "Take a moment to think about something you appreciate.",
-			"enabled": false
+			"enabled": true
 		},
 		{
 			"data": "Take a moment to smile at being alive.",
@@ -354,11 +354,11 @@
 		},
 		{
 			"data": "Close your eyes and name the things you hear.",
-			"enabled": false
+			"enabled": true
 		},
 		{
 			"data": "Place your fingertips on your shoulders. Roll your shoulders forward for 10 seconds, then backward.",
-			"enabled": false
+			"enabled": true
 		},
 		{
 			"data": "Raise your right arm, stretch it over your head to the left, and hold for 10 seconds. Repeat on the other side.",
@@ -398,7 +398,7 @@
 		},
 		{
 			"data": "Expose your eyes to natural light.",
-			"enabled": true
+			"enabled": false
 		},
 		{
 			"data": "With your eyes closed, slowly and gently move eyes up to the ceiling, then slowly down to the floor.",
@@ -406,7 +406,7 @@
 		},
 		{
 			"data": "With your eyes closed, slowly and gently move eyes to the left, then slowly to the right.",
-			"enabled": false
+			"enabled": true
 		},
 		{
 			"data": "Shake your hands out to get some relief.",
@@ -414,26 +414,38 @@
 		},
 		{
 			"data": "One at a time, touch the tip of each finger to the tip of your thumb so they make an O-shape.",
-			"enabled": false
+			"enabled": true
 		},
 		{
 			"data": "Make a fist and then slide your fingers up until they point toward the ceiling, like you're telling someone to stop.",
-			"enabled": false
+			"enabled": true
 		},
 		{
 			"data": "Make a fist and then fan your fingers out and stretch them as far as you can.",
 			"enabled": true
 		},
 		{
-			"data": "Relax your eyes by looking into the distance",
+			"data": "Relax your face muscles and eyes by looking into the distance.",
 			"enabled": true
 		},
 		{
-			"data": "Rub your palms and cover your eyes",
+			"data": "Rub your palms and cover your eyes - or close your eyes and gently move them around",
 			"enabled": true
 		},
 		{
-			"data": "Stretch up and down",
+			"data": "Stretch Up and Down",
+			"enabled": true
+		},
+		{
+			"data": "Lie down with your back on the ground, stretch your limbs up and breathe.",
+			"enabled": true
+		},
+		{
+			"data": "Go for a pull-up and a glass of water.",
+			"enabled": true
+		},
+		{
+			"data": "Gently tilt and turn your head to side and bend your opposite hand.",
 			"enabled": true
 		},
 		{
diff --git a/.config/espanso/match/base.yml b/.config/espanso/match/base.yml
index 33b12f4..abfbd64 100644
--- a/.config/espanso/match/base.yml
+++ b/.config/espanso/match/base.yml
@@ -13,6 +13,15 @@ matches:
     replace: |-
       Greetings from Germany,
        Janek
+  - trigger: ";greb"
+    replace: |-
+      Grüße aus Bayreuth,
+       Janek Fischer
+     
+      --
+      Technischer Leiter https://software-challenge.de, deutscher Programmierwettbewerb für Schüler
+      CTO der FTT Forensic Discovery GmbH - gesunde IT aus Bayreuth: https://forensicdiscovery.de
+      Software Engineering Student @ https://code.berlin
   - trigger: ";date"
     replace: "{{mydate}}"
     vars:
diff --git a/.config/topgrade.toml b/.config/topgrade.toml
index 100e430..557e65e 100644
--- a/.config/topgrade.toml
+++ b/.config/topgrade.toml
@@ -1,5 +1,5 @@
 # Don't ask for confirmations
-#assume_yes = true
+#assume_yes = ["emacs"]
 
 # Disable specific steps - same options as the command line flag
 disable = ["nix", "containers", "config_update"]
@@ -14,7 +14,7 @@ disable = ["nix", "containers", "config_update"]
 no_retry = true
 
 # Run inside tmux
-#run_in_tmux = true
+run_in_tmux = true
 
 # List of remote machines with Topgrade installed on them
 remote_topgrades = ["tiger"]