Promise
Take back ruthless control of time and output in 30 days using simple rules, hard boundaries, and repeatable checklists.
Inputs > motivation.
How This Works
SOPs for sleep, food, and work blocks (copy → paste → run).
Daily Scorecard + Weekly Review to force feedback and compounding.
Break‑Glass Plan for bad days so the system never fully breaks.
4 weekly phases: Stabilize → Load → Intensify → Automate.
Non‑negotiable standards (every day):
Same wake time (±30m)
Screen‑free first hour
Two deep work blocks (timed)
Protein-first meals + water before coffee
12‑minute brisk walk after your largest meal
SOPs (Standard Operating Procedures)
1) Sleep SOP (Anchor > Everything)
Wake anchor: set one wake time (±30m) and protect it 7/7.
Light: daylight to eyes within 15 minutes of waking (2–10 minutes outside).
Caffeine: none within 8 hours of bedtime.
Wind‑down (30–45 min): lights low → phone off → paper plan for tomorrow → stretch/breathe.
Bedroom: cool, dark, quiet; phone charges outside the room.
If short night: keep the wake time; add a 20‑minute daylight walk mid‑morning; no naps >20 minutes.
Sleep KPIs: Bedtime screen‑free (Y/N), Sleep hours, Wake within ±30m (Y/N).
2) Food SOP (Fuel → Focus)
Protein target: 1.6–2.2 g/kg bodyweight per day (e.g., 94kg → 150–200g). Start with 30–40g per meal.
Meal timing: 2–3 meals; big meals after deep work blocks.
First meal: protein + fiber + water before coffee.
Hydration: 2–3L/day; salt to taste (pink/sea salt fine).
Post‑meal walk: 12 minutes brisk after the largest meal.
Simple defaults: eggs + yogurt + fruit; chicken/fish + vegetables + rice/potato (optional if cutting); dal/lean beef as alternates.
Food KPIs: Protein (g), Water (L), Post‑meal walk (Y/N).
You’ve read this far.
If you want the full playbook — the scorecard, the weekly review template, and the SOP cards — unlock it here.
PS: I left a small gift for you at the end. 😉