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Sleep timing (10 min)
- Choose a wake time for the week.
- Set a “lights down” reminder.
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Meals (20 min)
- Pick 2 repeatable dinners + 1 default breakfast.
- Write a grocery list (protein + plants first).
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Training (10 min)
- Choose your two strength days.
- Pick two “easy cardio” slots (walk/bike).
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Environment (10 min)
- Bedroom: dark + cool + phone charging outside.
- Kitchen: healthy defaults visible; treats less visible.
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Connection (10 min)
- Schedule two touchpoints (call/walk/meal).