THE SINGLE HABIT

“In bed by [YOUR TIME] with phone in other room”

Daily Sleep Protocol

Day Sleep Focus Optional Activities (Only if sleep habit done)
Sunday Set bedtime alarm, phone out by 9 PM 30min walk
Monday Repeat sleep routine, track quality Light strength (if energy high)
Tuesday Wind-down 30min earlier than target Easy swim (if slept 7+ hours)
Wednesday Perfect the phone-free bedroom Recovery walk
Thursday Consistency day - no changes Light strength (if energy high)
Friday Week review: what helped sleep? Easy run (if sleep streak intact)
Saturday Prepare for next week’s routine Choice activity or rest

Sleep Optimization Rules

✅ Do These (Sleep Enablers)

  • Phone out of bedroom by 9 PM
  • Set bedtime alarm 30min before target
  • Same wind-down routine every night
  • Track sleep quality (1-10) only

❌ Don’t Do These (Until Sleep is Consistent)

  • Complex workout tracking
  • Multiple daily metrics
  • Ambitious todo lists
  • Late-night work/planning

Success Metrics

Primary (Only Thing That Matters):

  • ✅ In bed on time with phone away: ___/7 nights

Secondary (Track If Easy):

  • Sleep quality average: ___/10
  • Wake time consistency: +/- 30min

Everything Else is Optional

Workouts: Do them if you slept well. Skip without guilt if tired. Content: Create if inspired after good sleep. Don’t force it. Startup work: Quality > quantity. 1 hour well-rested > 3 hours tired. Nutrition: Log if you want. Your body will crave better food with better sleep.

Week Success Definition

WIN: Sleep habit completed 7/7 nights BONUS: 2-3 workouts completed without forcing IGNORE: Everything else until sleep is automatic

Sleep Environment Checklist

  • Phone charges outside bedroom
  • Bedroom cool and dark
  • Wind-down routine defined
  • Bedtime alarm set for every day this week

Notes Section

What’s been disrupting your sleep? What wind-down routine feels sustainable? What bedtime gives you 7-8 hours before your natural wake time?

Remember: You’ve successfully done nutrition and workouts before. They’ll come back naturally once you’re sleeping well. Master this one habit, everything else follows.