Tap “I woke up now” above, or enter your wake-up time.
7:30 AMOutdoor light after waking
12:10 PMProtein immediately afterward is convenient
6:00 PMSecond business work period
8:00 PMSleep target 11:00 PM
Today's timeline
Today’s habit progress
0 / 10
Check habits as you complete them. Only today’s checks are shown. A fresh checklist starts tomorrow.
Evening focus
6:00–7:30 PM
Business development, pending deliverables, client follow-ups and next-day planning. Finish before your adjusted dinner and wind-down.
One important rule
The book includes daily, weekly and conditional protocols. This app does not treat every protocol as a task you must perform each day.
Your complete schedule
7:30 AM–11:00 PM
Today's non-negotiables
0 completed
Track actions, not perfection. Checkboxes reset automatically on a new date.
Today’s workout
Today · 12:10 PM
This is the fixed time reserved for your main training or active recovery. Only today’s session is shown below.
Post-workout sequence
12:10
Training starts
Warm-up, session, cool-down as appropriate.
1:10 PM
Protein + recovery
Typically 25–40 g protein if appropriate for your daily intake. Total daily protein matters more than a rigid minute-by-minute window.
1:30 PM
Lunch
Protein-rich balanced meal, hydration, shower and reset.
Your nutrition clock
7:30 AM · HydrateDrink according to thirst, heat and exercise needs; avoid mandatory excess-water targets.
8:45 AM · BreakfastProtein and fiber-rich minimally processed food.
11:40 AM · Optional snackSmall easily tolerated pre-workout snack if hungry.
1:10 PM · ProteinPost-workout protein, followed by lunch at around 1:30 PM.
8:00 PM · DinnerBalanced meal, followed by easy walking if comfortable.
Caffeine cut-offConsider a latest caffeine time around 1:00–3:00 PM for an 11 PM bedtime; earlier if sensitive.
Food principles
Favor minimally processed foods, complete protein, vegetables, fruit, sufficient fiber, healthy fats and fermented foods if tolerated. Supplement decisions depend on your needs, medical history and medications.
9:45 PMLower stimulation
10:00 PMFinal hour
11:00 PMTarget sleep opportunity
7:30 AM8.5 hours in bed
Sleep safeguards
Get morning and late-afternoon daylight, avoid bright light before bed, keep the bedroom comfortably cool, and preserve a consistent sleep window. NSDR and naps are tools for selected days—not obligatory daily replacements for sleep.
Sleep checklist
Protocol reference library
47 protocols · 7 systems
A practical paraphrased index from the prior review of the uploaded book. Some practices are optional or need professional guidance.
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0In the last 7 days
—Your recorded start time
Sleep & connected apps · Today
Last 7 days
Habit completion and checked activities. Days without saved checks are shown as no activity recorded.
Analytics use checks stored on this browser and device. Activity counts reflect what you checked off, not measured time spent.
Daily priorities
Write the three results that matter most today.
6:00 PM work block
Define what needs to be finished before dinner.
End-of-day reflection
Notes are stored only in this browser's local storage on this device.