Sleep Reset Protocol 2026-W05
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): ...