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How was today?
Energy
Afternoon slump
Headache
Habits
Last 7 days
Energy 4–531–2Headache
The plan, and why
Phase 1 (weeks 1–2): up by 6:30 every day, 10 minutes outside soon after, water first thing, one coffee, a walk after lunch.
Coffee: have it with breakfast, after your water and morning light, and finish it by 10am. Keep the time steady so you don't get withdrawal headaches. Halve the sugar for two weeks, then halve it again.
Slump rule: if you have to nap, set a 20-minute timer and nap before 3pm. Otherwise walk instead.
Phase 2 (weeks 3–4): eat within a 12-hour window with three meals and no skipped breakfast (fasting can trigger headaches). Make lunch half vegetables. Keep the phone out of the bedroom.
Phase 3 (weeks 5–8): strength or cardio sessions, a 10-minute wind-down, and time with people.
Never miss twice. One missed day changes nothing. Get back on it the next day.