No 19-step routine. Four moves, ranked by evidence, in the order your biology actually wants them. Boring is the flex.
Weekends included. Wake time — not bedtime — is the anchor your entire body clock sets itself by. This is the foundation; everything else is decoration.
Ten minutes outside within the first half hour. That light sets a timer controlling your energy all day and your sleepiness 16 hours later. Through a window doesn’t count.
Coffee on waking stacks onto your natural cortisol peak and pre-orders the afternoon crash. Delay it an hour. Drink it for pleasure, not resuscitation.
Your first 90 minutes hold your best chemistry. Spend them on the work that matters — before other people’s requests spend them for you.