Planned Workout
Recovery day: 30min light walk (only if slept well). Primary focus: sleep preparation.
Daily Briefing
Today’s Focus: Sleep optimization as THE keystone habit. Everything else is secondary.
Sleep First Philosophy:
- Recent struggles trace back to poor sleep foundation
- Nutrition and workouts are “dormant skills” that return with good sleep
- One habit mastered > ten habits attempted
Today’s Sleep Prep:
- Set bedtime alarm for 30min before target
- Phone out of bedroom by 9 PM
- Create wind-down routine
- Track only what matters: sleep quality
Single Daily Habit
- In bed by [TIME] with phone in other room
Optional (Only If Sleep Habit Done)
- 30min recovery walk
- Fill in recent missing sleep data
Sleep Focus Log
Bedtime Target:: [Set your time] Phone Out of Room:: [Time] Sleep Quality (1-10):: Wake Time:: Hours Slept::
Sleep Preparation Notes
Tomorrow’s Sleep Plan
Wind-down starts at:: Target bedtime:: Phone location::
Everything Else (Ignore Until Sleep is Consistent)
Weight::
Mood_AM::
Energy::
Workouts::
Complex todos::
Remember: Master sleep first. Everything else becomes easy once you’re well-rested.