Circadian Rhythm Check-in

The Audit

Check the habits you’ve locked in this week:

• Morning Light: 10+ mins of sunlight within 30 mins of waking.
• Consistency: Waking and sleeping within a 30-min window daily.
• Caffeine: Cutoff 10 hours before bed.
• Digital Sunset: Screens off 60 mins before bed.
• Cool Sleep: Room temp between 65–68°F.

Energy Landscape

Where are you at your best?

Peak: When is your focus highest? (Schedule your hardest work here).

Dip: When does your energy drop? (Schedule movement or rest here).

Reset: How are you using your evening to signal recovery?

The 3 Non-Negotiables

1. Morning Light: Get outside ASAP. It stops melatonin and starts cortisol. This is your biological reset button.

2. Morning Movement: A 5-min walk or stretch. Lubricates joints and primes your system for the day.

3. Evening Routine: Read, journal, or stretch. Shifts your body from "fight or flight" to "rest and digest."

5-Minute Calming Breathwork

Settle (1 min): Sit comfortably. Release tension in your shoulders and jaw.

Belly Breath (2 mins): Inhale through the nose, feeling your belly rise. Exhale slowly.

Extend (2 mins): Inhale for 4. Hold for 1. Exhale for 6. The long exhale signals safety to your brain.