Truth Unchained

Truth Unchained

The 30-DAY Operator Reset

Build a discipline OS you can run on autopilot.

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Truth Unchained
Aug 20, 2025
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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):

  1. Same wake time (±30m)

  2. Screen‑free first hour

  3. Two deep work blocks (timed)

  4. Protein-first meals + water before coffee

  5. 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. 😉

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