Take before anything else — before coffee, before phone. 60–90 min to full effect. Best on an empty stomach. Don't take after 10am or sleep suffers.
Pour straight after Vyvanse. Room temp or cold. Sets hydration for the morning and helps the Vyvanse along.
Tablespoon coconut or sesame oil. Swish for 10 min while doing other tasks — don't just stand there. Spit in the bin, not the sink. Don't swallow.
Tongue flat on roof of mouth. Jaw resting closed. Breathe through nose. Hold throughout morning prep — the goal is to make it automatic.
Protein + complex carbs. Use batch cook leftovers where possible. No skipping — sets energy and metabolic baseline for the whole morning. Take Vit D + Lion's Mane with food.
Today's date tasks only. Pick one priority for tonight. Close the app. Hard 2-minute cap — don't start working in the morning.
Keys (L pocket), phone (R pocket), wallet (back pocket). Bag packed and by the door the night before.
30 seconds. Clear the bench, anything in the sink. Don't leave it — it compounds and makes the evening worse.
Check mirror. Hair, outfit. Leave feeling good about how you look. Sets the tone for the whole day.
Walk to tram at 8:22. Easy run to Collins St by 9:00. Leave room for delays — don't rush it.
Immediately. Work clothes = work mode. Get out of them the moment you walk in. Trackies or comfies on.
Bench clear, dishes in, bin check. 5 minutes max. Resets the space for the evening and removes friction from cooking/eating.
Check the machine. If it's done, hang immediately — don't leave it sitting in there. If it needs to go on, put it on now.
Lay it out now. Removes a decision from tomorrow morning and stops you hunting for things at 8am.
Order: neckline → all over #3.5 → mustache → strays
Add anything that came up today. Check tomorrow. Look at tonight's priority. 2 min max.
Clear the bench and sink before getting in the shower. Sets up a clean kitchen for tomorrow morning.
Phone face-down or in another room. Blue light glasses on if you're still using screens. Hard cut at 9pm.
Keep it to 3 lines. Don't overthink it:
Physical notebook preferred — no phone.
Physical book or e-reader in warm/night mode only. No phone, no articles, no doom-scrolling. Wind the brain down. Even 10 minutes signals sleep is coming.
Only take if you're actually going to sleep within 60 min. Don't take and then watch TV.
Any open loops rattling around in your head. 2 minutes. Gets it out of your brain and into the system. Clears the mind for sleep.
Target 9:30. Hard 10pm ceiling. Sleep is the primary driver of everything else — protect it.
❌ No Romanian deadlifts — spinal load
⏱ 6hr minimum gap between Friday sessions
✅ Back rehab primer is not optional — always first
🛑 Pain → stop. Don't push through it.