Eddie's System

Sunday Reset

🛒

Afternoon — Out of the House

~2:30 – 3:30pm

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Collect Coles order — 3pm pickup

Any errands / returns

Petrol if low

🍳

Meal Prep

~4:00 – 5:30pm

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Sharpen kitchen knives

Batch cook — enough for Mon–Wed (open Meal Planner)

Portion + label containers

Dishes into dishwasher as you go

📱

Screens / Review

~6:00 – 7:00pm

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Saved reels review — IG + FB → Todoist

Week review — Todoist scan + calendar

Interior design references (30–60 min)

🌙

Wind-Down

evening

▾

Shave + Nizoral (guard ref below)

Laundry — sheets + towels

Supplement prep — 15–20 min (see below)

Then your normal Wind-Down stack

Calendar

Daily Stacks

🌅

Wake-Up Stack

7:00 – 8:10am

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01Window 1 — retired (no daily supps)›

Window 1 retired. Nothing on waking — water + coffee when ready.

L-Tyrosine is situational only — keep on hand for bad-sleep / high-demand mornings (fasted, before Vyvanse). ALA moved to afternoon (Window 3). Vyvanse is with breakfast (Window 2).
02Oil pull — 10 min (walk outside while pulling)›

Tablespoon coconut or sesame oil. Swish 10 min. Spit in the bin, not the sink.

Optional: short walk outside while pulling. Sun on your face, body moving — two tasks at once.
03Bathroom — brush, shower, SPF›

1
Brush + tongue scrapeSpit oil first if still pulling.

2
Shower — 10 minHumming 1-2 min while in there.

3
Deodorant + hair + moisturiseOn dry skin.

4
SPF 50+Last step. Every day.
04ACV — 1-2 tbsp in water (before breakfast)›

1-2 tbsp in 200ml water. After brushing only — don't brush again. Rinse with plain water after.
05Breakfast›

Locked: 4 eggs · ½ avocado · 1 tbsp EVOO · 30g feta · 50g halloumi. Take Window 2 supps with the first bite.
06Window 2 supplements (with first bite)›

With the first bite. Vyvanse no later than 9am.

Vyvanse 50mg (Rx)

Creatine 5g

Zinc Bisglycinate 15mg

Vitamin D3 5000IU + K2 (MK-7)

Omega-3 — 2 softgels (1600mg EPA+DHA)

Methyl B12 1000mcg (sublingual)

Riboflavin B2 100mg

L-Lysine 1g

Biotin 1000mcg

NAC 600mg powder (mix in water)

Kimchi portion (or probiotic cap as backup)

Eat dietary fat (eggs/avo) — D3+K2 & Omega-3 are fat-soluble. No Vit C within 2hrs before / 4hrs after Vyvanse. Ashwagandha is pre-bed now (Window 5). Glycine is bedtime (Window 5).
07Dressed — cologne, check appearance›

Get dressed. Cologne — do not skip this. Check mirror. Leave feeling good.
08Out the door by 8:20›

Bench clear. Check office. Grab:

Laptop

Keys

Wallet

Myki

Parking pass

ASIC card

Bag

Transit: scan Todoist today tasks only.

🏠

After Work Stack

5:30 – 6:30pm

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01Change clothes immediately›

Immediately. Work clothes = work mode. Trackies the second you walk in.
02Window 3 supplements (~4-5pm, fasted)›

L-Theanine 200mg

Alpha Lipoic Acid (ALA) 600mg (1 cap)

Targets the Vyvanse comedown. ALA here (v3.12) — fasted ~4-5hr after lunch, before dinner. Theanine buffers ALA. 2+ hrs before Lemborexant.
03Dishes — unstack dishwasher›

Clear it out so dinner dishes have somewhere to go.
04Washing — load machine / move to dryer›

Start a load now, or move the wet load to the dryer.
05Toilet (comms + Todoist — 15 min)›

Toilet

Texts + personal messages

Instagram + Facebook DMs

Personal email + THC email

Todoist — add today, check tomorrow, close

Timer goes off — phone on charge. Done until tomorrow.

🍽

Dinner Block

6:30 – 8:30pm

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01ACV before dinner›

1-2 tbsp in 200ml water. Start this before touching the washing — needs 15-20 min before you eat.
02Washing — move the load›

Dryer load in if washed earlier. Or start the machine now if not done in after-work stack.
03Cook dinner›

See Meal Planner below. Dishes into dishwasher as you go.
04Window 4 — retired›

Window 4 retired. Ashwagandha (full 600mg, both caps) is now pre-bed in Window 5, ≥1.5hr before Lemborexant.
05Eat + calf raises›

Eat — no screens if possible. Calf raises immediately after — 3 sets while clearing. Improves post-meal glucose uptake.
06Start dishwasher + clean bench›

Stack remaining dishes, start the cycle. Wipe bench and stovetop — 2 min, always worth it.
07Post-dinner movement + foam roll›

Short walk or standing
5-10 min

Foam roller — legs, glutes, upper back
in front of TV

Hip flexors + thoracic rotation + cat-cow
5 min
08Evening theme tasks›

🌙

Wind-Down Stack

8:30pm → bed 9:30

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01Break away from screens — pick one›

Fold + put away clothes

Unstack dishwasher

Pack tomorrow's bag

Herbal tea

Water plants

Wipe down bathroom

No admin after this point — hard rule.
02Optional shower + shave (2-3× week)›

Nizoral: torso + back + scalp, sit 3-5 min, rinse. Then shave if scheduled (Sun + Tue).

Beard bulk
#3.5
All over

Blend zone
#2
Above neckline, feather up

Neckline
T-blade
Mark with pencil first

Below neck
ProFoil
Bare skin finish
03PM face routine›

1
Double cleanseOil cleanser first, then foam/gel.

2
Treatment / serumActives or retinol, pat in gently.

3
MoisturiseHeavier than AM.

4
Facial oil + massage + humming2-3 min nasal humming. Sets up mouth tape.
04Dry brush + static stretch (10 min)›

Dry brush: legs → arms → neck
3 min

Hip flexor stretch — both sides
60s each

Thoracic rotation + cat-cow
10 reps

Neck circles + shoulder rolls
30s
05Brain dump + journal (3 lines)›

Todoist brain dump — open loops out, 2 min, close. Journal: what happened / grateful for / one thing tomorrow. Physical notebook.
06Window 5 supplements + Lemborexant›

1.5hr+ after dinner, 30 min before sleep.

Ashwagandha KSM-66 600mg (2 caps, together)

Saffron 28-30mg (1 cap)

Magnesium Glycinate 360mg elemental (4 caps)

Glycine 3g (pause if using Collagen)

Collagen 10g (temp)

Vitamin C 500mg (evening only)

Lemborexant 5mg (Rx)

Ashwagandha + Saffron ≥1.5hr BEFORE Lemborexant (both mildly sedative). No grapefruit. No high-fat meal within 2hrs. Avoid alcohol on Lemborexant nights.
07Path to bed — in bed by 9:30›

Tidy — basket, surfaces, floor clear

Set alarm clock

Nose strips + mouth tape

Read — physical or e-reader only

Lights off — hard cutoff 10:00pm

Weekly Calendar

Weekly Themes

Meal Planner

Training Sessions

Grooming Reference

Guard Reference

Beard bulk

#3.5

All over

Blend zone

1.5-2cm above, feather up

Neckline edge

T-blade

Mark with pencil first

Below neckline

ProFoil

Bare skin finish

Cheek line

T-blade

Clean edge

Arm hair

#0-1

Body trimmer, Tue

Shave Order

Mark neckline with white barber pencil

Cheek line — T-outliner

Beard bulk — 3.5 guard all over

Blend zone — 2 guard, feather upward

Neckline edge — T-outliner along pencil mark

Below neckline — ProFoil to bare skin

Back of neck — T-outliner with hand mirror

Supplement Prep — Sunday Night (15-20 min)

Prep all 5 windows for 7 days. Goal: zero decision-making on weekday mornings.

Setup: 7-day pill organiser, 4 slots/day (Chemist Warehouse ~$20) + 7× Daiso 30ml screw-top containers for powders. Prescriptions stay in packaging.

Set upClear bench. All bottles out, organiser and 7 containers ready.

Window 2 powders × 7Creatine 5g + L-Lysine 1g + NAC 600mg into 7 morning bags.

Window 2 pills × 7 (Breakfast)Zinc, D3+K2, Omega-3, B2, Biotin, Probiotic (or kimchi). Eat fat. B12 stays in foil. Vyvanse stays in Rx pack.

Window 3 powders × 7L-Theanine 200mg into 7 afternoon bags.

Window 3 pills × 7 (Afternoon)ALA 600mg × 7. Fasted ~4-5hr after lunch.

Window 5 powders × 7Glycine 3g (pause if Collagen) + Collagen 10g + Vit C 0.5g into 7 bedtime bags.

Window 5 pills × 7 (Bedtime)Mag 28 caps, Ashwagandha 14 caps, Saffron 7 caps. All ≥1.5hr before Lemborexant. Lemborexant stays in Rx pack.

Stock checkUnder 2 weeks supply: add to iHerb or BN cart now. Ships 3-7 days.

DoneTidy up. 15-20 min total. Same time next Sunday.

Never load Vyvanse or Lemborexant into the organiser. No grapefruit on Lemborexant days.

Notes for Claude

Meal Planner

1Select

2Shop

3Plan

4Cook

Breakfast: pick one below — it's separate from the 3-dinner cap, so you get 3 dinners and a breakfast. Jen skips breakfast. Set serves per dinner to scale the shopping list.

Breakfast pick one · outside the 3-dinner cap

Batch Meals pick up to 3 dinners0 selected

Fallback Meals quick · no batch cook

0 / 0 added

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↺ Reset ticks

⧉ Export for Claude

Copied — paste into a Claude chat to build your Coles cart.

Add an extra item

Drag a meal onto a day + slot, or tap a meal then tap a slot. A batch meal can cover several nights. This feeds the Dinner row on your weekly calendar.

Your meals drag or tap to place

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Monthly Rotation

Sunday Reset

Calendar

Daily Stacks

Weekly Calendar

Weekly Themes

Meal Planner

Training Sessions

Grooming Reference

Notes for Claude