Protocol

Beginner Daily Foundations

A gentle daily-life protocol to make sleep, meals, movement, planning, and recovery easier to start.

2 + loop Schedule

8 Actions

160 Minutes

11 Sources

Schedule preview

A light warmup day repeats until the first Monday. The last authored week becomes the maintenance loop. Select an event to inspect its details.

Progression week 0

Monday

Wakeup

Warmup day start Planning

routineBlock 7m

1. Drink water and catch daylight 3m

Drink water and get a small daylight cue. This is only an onboarding action until the first Monday.
2. Take six slow breaths 1m

Take six slow breaths. The goal is to start gently, not to perform.
3. Write one line for today 3m

Write one sentence: what would make today easier? Keep it tiny until the first Monday.

Tuesday

Wakeup

Warmup day start Planning

routineBlock 7m

1. Drink water and catch daylight 3m

Drink water and get a small daylight cue. This is only an onboarding action until the first Monday.
2. Take six slow breaths 1m

Take six slow breaths. The goal is to start gently, not to perform.
3. Write one line for today 3m

Write one sentence: what would make today easier? Keep it tiny until the first Monday.

Wednesday

Wakeup

Warmup day start Planning

routineBlock 7m

1. Drink water and catch daylight 3m

Drink water and get a small daylight cue. This is only an onboarding action until the first Monday.
2. Take six slow breaths 1m

Take six slow breaths. The goal is to start gently, not to perform.
3. Write one line for today 3m

Write one sentence: what would make today easier? Keep it tiny until the first Monday.

Thursday

Wakeup

Warmup day start Planning

routineBlock 7m

1. Drink water and catch daylight 3m

Drink water and get a small daylight cue. This is only an onboarding action until the first Monday.
2. Take six slow breaths 1m

Take six slow breaths. The goal is to start gently, not to perform.
3. Write one line for today 3m

Write one sentence: what would make today easier? Keep it tiny until the first Monday.

Friday

Wakeup

Warmup day start Planning

routineBlock 7m

1. Drink water and catch daylight 3m

Drink water and get a small daylight cue. This is only an onboarding action until the first Monday.
2. Take six slow breaths 1m

Take six slow breaths. The goal is to start gently, not to perform.
3. Write one line for today 3m

Write one sentence: what would make today easier? Keep it tiny until the first Monday.

Saturday

Wakeup

Warmup day start Planning

routineBlock 7m

1. Drink water and catch daylight 3m

Drink water and get a small daylight cue. This is only an onboarding action until the first Monday.
2. Take six slow breaths 1m

Take six slow breaths. The goal is to start gently, not to perform.
3. Write one line for today 3m

Write one sentence: what would make today easier? Keep it tiny until the first Monday.

Sunday

Wakeup

Warmup day start Planning

routineBlock 7m

1. Drink water and catch daylight 3m

Drink water and get a small daylight cue. This is only an onboarding action until the first Monday.
2. Take six slow breaths 1m

Take six slow breaths. The goal is to start gently, not to perform.
3. Write one line for today 3m

Write one sentence: what would make today easier? Keep it tiny until the first Monday.

Progression week 1

Monday

Wakeup

Morning start Planning

routineBlock 13m

1. Water and daylight 5m

Drink water and get a small daylight cue before the day starts.
2. First breath 1m

Take one minute of slow nasal breathing before choosing the next action.
3. Three-line daily plan 7m

Write one must-do, one support task, and one fallback action.

Breakfast

Protein plus fiber breakfast Nutrition

meal 20m

Recipe options

Greek yogurt oat bowl
Egg toast plus fruit

Lunch

Midday reset and lunch Nutrition

routineBlock 28m

1. Reset breath 3m

Pause for a few slow breaths before switching into the second half of the day.
2. Steady lunch 25m

Choose one lunch from the protocol recipe bank. The goal is a stable fallback you can repeat, not a perfect meal plan.
Recipe options
- Chickpea tuna rice bowl
- Lentil soup plus toast
- Tortilla egg wrap

Dinner

Simple dinner Nutrition

meal 25m

Recipe options

Sardine potato plate
Tofu vegetable rice
Chickpea tomato pasta

Bed

Evening shutdown Sleep

routineBlock 22m

1. Evening capture 8m

Capture open loops and choose tomorrow's first action before winding down.

Open brain dump
2. Downshift breathing 4m

Use a short breathing pause to lower stimulation before the sleep routine.
3. Sleep wind-down 10m

Lower stimulation and keep the next step boring, repeatable, and easy.

Tuesday

Wakeup

Morning start Planning

routineBlock 13m

1. Water and daylight 5m

Drink water and get a small daylight cue before the day starts.
2. First breath 1m

Take one minute of slow nasal breathing before choosing the next action.
3. Three-line daily plan 7m

Write one must-do, one support task, and one fallback action.

Breakfast

Protein plus fiber breakfast Nutrition

meal 20m

Recipe options

Greek yogurt oat bowl
Egg toast plus fruit

Lunch

Midday reset and lunch Nutrition

routineBlock 28m

1. Reset breath 3m

Pause for a few slow breaths before switching into the second half of the day.
2. Steady lunch 25m

Choose one lunch from the protocol recipe bank. The goal is a stable fallback you can repeat, not a perfect meal plan.
Recipe options
- Chickpea tuna rice bowl
- Lentil soup plus toast
- Tortilla egg wrap

Dinner

Simple dinner Nutrition

meal 25m

Recipe options

Sardine potato plate
Tofu vegetable rice
Chickpea tomato pasta

Bed

Evening shutdown Sleep

routineBlock 22m

1. Evening capture 8m

Capture open loops and choose tomorrow's first action before winding down.

Open brain dump
2. Downshift breathing 4m

Use a short breathing pause to lower stimulation before the sleep routine.
3. Sleep wind-down 10m

Lower stimulation and keep the next step boring, repeatable, and easy.

Wednesday

Wakeup

Morning start Planning

routineBlock 13m

1. Water and daylight 5m

Drink water and get a small daylight cue before the day starts.
2. First breath 1m

Take one minute of slow nasal breathing before choosing the next action.
3. Three-line daily plan 7m

Write one must-do, one support task, and one fallback action.

Breakfast

Protein plus fiber breakfast Nutrition

meal 20m

Recipe options

Greek yogurt oat bowl
Egg toast plus fruit

Lunch

Midday reset and lunch Nutrition

routineBlock 28m

1. Reset breath 3m

Pause for a few slow breaths before switching into the second half of the day.
2. Steady lunch 25m

Choose one lunch from the protocol recipe bank. The goal is a stable fallback you can repeat, not a perfect meal plan.
Recipe options
- Chickpea tuna rice bowl
- Lentil soup plus toast
- Tortilla egg wrap

Dinner

Simple dinner Nutrition

meal 25m

Recipe options

Sardine potato plate
Tofu vegetable rice
Chickpea tomato pasta

Bed

Evening shutdown Sleep

routineBlock 22m

1. Evening capture 8m

Capture open loops and choose tomorrow's first action before winding down.

Open brain dump
2. Downshift breathing 4m

Use a short breathing pause to lower stimulation before the sleep routine.
3. Sleep wind-down 10m

Lower stimulation and keep the next step boring, repeatable, and easy.

Thursday

Wakeup

Morning start Planning

routineBlock 13m

1. Water and daylight 5m

Drink water and get a small daylight cue before the day starts.
2. First breath 1m

Take one minute of slow nasal breathing before choosing the next action.
3. Three-line daily plan 7m

Write one must-do, one support task, and one fallback action.

Breakfast

Protein plus fiber breakfast Nutrition

meal 20m

Recipe options

Greek yogurt oat bowl
Egg toast plus fruit

Lunch

Midday reset and lunch Nutrition

routineBlock 28m

1. Reset breath 3m

Pause for a few slow breaths before switching into the second half of the day.
2. Steady lunch 25m

Choose one lunch from the protocol recipe bank. The goal is a stable fallback you can repeat, not a perfect meal plan.
Recipe options
- Chickpea tuna rice bowl
- Lentil soup plus toast
- Tortilla egg wrap

Dinner

Simple dinner Nutrition

meal 25m

Recipe options

Sardine potato plate
Tofu vegetable rice
Chickpea tomato pasta

Bed

Evening shutdown Sleep

routineBlock 22m

1. Evening capture 8m

Capture open loops and choose tomorrow's first action before winding down.

Open brain dump
2. Downshift breathing 4m

Use a short breathing pause to lower stimulation before the sleep routine.
3. Sleep wind-down 10m

Lower stimulation and keep the next step boring, repeatable, and easy.

Friday

Wakeup

Morning start Planning

routineBlock 13m

1. Water and daylight 5m

Drink water and get a small daylight cue before the day starts.
2. First breath 1m

Take one minute of slow nasal breathing before choosing the next action.
3. Three-line daily plan 7m

Write one must-do, one support task, and one fallback action.

Breakfast

Protein plus fiber breakfast Nutrition

meal 20m

Recipe options

Greek yogurt oat bowl
Egg toast plus fruit

Lunch

Midday reset and lunch Nutrition

routineBlock 28m

1. Reset breath 3m

Pause for a few slow breaths before switching into the second half of the day.
2. Steady lunch 25m

Choose one lunch from the protocol recipe bank. The goal is a stable fallback you can repeat, not a perfect meal plan.
Recipe options
- Chickpea tuna rice bowl
- Lentil soup plus toast
- Tortilla egg wrap

Dinner

Simple dinner Nutrition

meal 25m

Recipe options

Sardine potato plate
Tofu vegetable rice
Chickpea tomato pasta

Bed

Evening shutdown Sleep

routineBlock 22m

1. Evening capture 8m

Capture open loops and choose tomorrow's first action before winding down.

Open brain dump
2. Downshift breathing 4m

Use a short breathing pause to lower stimulation before the sleep routine.
3. Sleep wind-down 10m

Lower stimulation and keep the next step boring, repeatable, and easy.

Saturday

Wakeup

Morning start Planning

routineBlock 13m

1. Water and daylight 5m

Drink water and get a small daylight cue before the day starts.
2. First breath 1m

Take one minute of slow nasal breathing before choosing the next action.
3. Three-line daily plan 7m

Write one must-do, one support task, and one fallback action.

Breakfast

Protein plus fiber breakfast Nutrition

meal 20m

Recipe options

Greek yogurt oat bowl
Egg toast plus fruit

Lunch

Midday reset and lunch Nutrition

routineBlock 28m

1. Reset breath 3m

Pause for a few slow breaths before switching into the second half of the day.
2. Steady lunch 25m

Choose one lunch from the protocol recipe bank. The goal is a stable fallback you can repeat, not a perfect meal plan.
Recipe options
- Chickpea tuna rice bowl
- Lentil soup plus toast
- Tortilla egg wrap

Dinner

Simple dinner Nutrition

meal 25m

Recipe options

Sardine potato plate
Tofu vegetable rice
Chickpea tomato pasta

Bed

Evening shutdown Sleep

routineBlock 22m

1. Evening capture 8m

Capture open loops and choose tomorrow's first action before winding down.

Open brain dump
2. Downshift breathing 4m

Use a short breathing pause to lower stimulation before the sleep routine.
3. Sleep wind-down 10m

Lower stimulation and keep the next step boring, repeatable, and easy.

Sunday

Wakeup

Morning start Planning

routineBlock 13m

1. Water and daylight 5m

Drink water and get a small daylight cue before the day starts.
2. First breath 1m

Take one minute of slow nasal breathing before choosing the next action.
3. Three-line daily plan 7m

Write one must-do, one support task, and one fallback action.

Breakfast

Protein plus fiber breakfast Nutrition

meal 20m

Recipe options

Greek yogurt oat bowl
Egg toast plus fruit

Lunch

Midday reset and lunch Nutrition

routineBlock 28m

1. Reset breath 3m

Pause for a few slow breaths before switching into the second half of the day.
2. Steady lunch 25m

Choose one lunch from the protocol recipe bank. The goal is a stable fallback you can repeat, not a perfect meal plan.
Recipe options
- Chickpea tuna rice bowl
- Lentil soup plus toast
- Tortilla egg wrap

Dinner

Simple dinner Nutrition

meal 25m

Recipe options

Sardine potato plate
Tofu vegetable rice
Chickpea tomato pasta

Bed

Evening shutdown Sleep

routineBlock 22m

1. Evening capture 8m

Capture open loops and choose tomorrow's first action before winding down.

Open brain dump
2. Downshift breathing 4m

Use a short breathing pause to lower stimulation before the sleep routine.
3. Sleep wind-down 10m

Lower stimulation and keep the next step boring, repeatable, and easy.

Progression week 2

Monday

Wakeup

Morning start Planning

routineBlock 13m

1. Water and daylight 5m

Drink water and get a small daylight cue before the day starts.
2. First breath 1m

Take one minute of slow nasal breathing before choosing the next action.
3. Three-line daily plan 7m

Write one must-do, one support task, and one fallback action.

Lunch

Midday reset and lunch Nutrition

routineBlock 28m

1. Reset breath 3m

Pause for a few slow breaths before switching into the second half of the day.
2. Steady lunch 25m

Choose one lunch from the protocol recipe bank. The goal is a stable fallback you can repeat, not a perfect meal plan.
Recipe options
- Chickpea tuna rice bowl
- Lentil soup plus toast
- Tortilla egg wrap

Fixed time

Repair loop Planning

habit 5m

Dinner

Simple dinner and easy walk Nutrition

routineBlock 40m

1. Simple dinner 25m

Choose one dinner from the protocol recipe bank. Keep ingredients visible and boring enough that dinner can happen even on a low-executive-function evening.
2. Easy walk or mobility 15m

Walk outside if possible; indoors is fine when that is easier. Keep the pace easy enough to finish calmer than you started.

Bed

Evening shutdown Sleep

routineBlock 22m

1. Evening capture 8m

Capture open loops and choose tomorrow's first action before winding down.

Open brain dump
2. Downshift breathing 4m

Use a short breathing pause to lower stimulation before the sleep routine.
3. Sleep wind-down 10m

Lower stimulation and keep the next step boring, repeatable, and easy.

Tuesday

Wakeup

Morning start Planning

routineBlock 13m

1. Water and daylight 5m

Drink water and get a small daylight cue before the day starts.
2. First breath 1m

Take one minute of slow nasal breathing before choosing the next action.
3. Three-line daily plan 7m

Write one must-do, one support task, and one fallback action.

Breakfast

Protein plus fiber breakfast Nutrition

meal 20m

Recipe options

Greek yogurt oat bowl
Egg toast plus fruit

Lunch

Midday reset and lunch Nutrition

routineBlock 28m

1. Reset breath 3m

Pause for a few slow breaths before switching into the second half of the day.
2. Steady lunch 25m

Choose one lunch from the protocol recipe bank. The goal is a stable fallback you can repeat, not a perfect meal plan.
Recipe options
- Chickpea tuna rice bowl
- Lentil soup plus toast
- Tortilla egg wrap

Fixed time

Repair loop Planning

habit 5m

Dinner

Simple dinner Nutrition

meal 25m

Recipe options

Sardine potato plate
Tofu vegetable rice
Chickpea tomato pasta

Bed

Evening shutdown Sleep

routineBlock 22m

1. Evening capture 8m

Capture open loops and choose tomorrow's first action before winding down.

Open brain dump
2. Downshift breathing 4m

Use a short breathing pause to lower stimulation before the sleep routine.
3. Sleep wind-down 10m

Lower stimulation and keep the next step boring, repeatable, and easy.

Wednesday

Wakeup

Morning start Planning

routineBlock 13m

1. Water and daylight 5m

Drink water and get a small daylight cue before the day starts.
2. First breath 1m

Take one minute of slow nasal breathing before choosing the next action.
3. Three-line daily plan 7m

Write one must-do, one support task, and one fallback action.

Lunch

Midday reset and lunch Nutrition

routineBlock 28m

1. Reset breath 3m

Pause for a few slow breaths before switching into the second half of the day.
2. Steady lunch 25m

Choose one lunch from the protocol recipe bank. The goal is a stable fallback you can repeat, not a perfect meal plan.
Recipe options
- Chickpea tuna rice bowl
- Lentil soup plus toast
- Tortilla egg wrap

Fixed time

Repair loop Planning

habit 5m

Dinner

Simple dinner and easy walk Nutrition

routineBlock 40m

1. Simple dinner 25m

Choose one dinner from the protocol recipe bank. Keep ingredients visible and boring enough that dinner can happen even on a low-executive-function evening.
2. Easy walk or mobility 15m

Walk outside if possible; indoors is fine when that is easier. Keep the pace easy enough to finish calmer than you started.

Bed

Evening shutdown Sleep

routineBlock 22m

1. Evening capture 8m

Capture open loops and choose tomorrow's first action before winding down.

Open brain dump
2. Downshift breathing 4m

Use a short breathing pause to lower stimulation before the sleep routine.
3. Sleep wind-down 10m

Lower stimulation and keep the next step boring, repeatable, and easy.

Thursday

Wakeup

Morning start Planning

routineBlock 13m

1. Water and daylight 5m

Drink water and get a small daylight cue before the day starts.
2. First breath 1m

Take one minute of slow nasal breathing before choosing the next action.
3. Three-line daily plan 7m

Write one must-do, one support task, and one fallback action.

Breakfast

Protein plus fiber breakfast Nutrition

meal 20m

Recipe options

Greek yogurt oat bowl
Egg toast plus fruit

Lunch

Midday reset and lunch Nutrition

routineBlock 28m

1. Reset breath 3m

Pause for a few slow breaths before switching into the second half of the day.
2. Steady lunch 25m

Choose one lunch from the protocol recipe bank. The goal is a stable fallback you can repeat, not a perfect meal plan.
Recipe options
- Chickpea tuna rice bowl
- Lentil soup plus toast
- Tortilla egg wrap

Fixed time

Repair loop Planning

habit 5m

Dinner

Simple dinner Nutrition

meal 25m

Recipe options

Sardine potato plate
Tofu vegetable rice
Chickpea tomato pasta

Bed

Evening shutdown Sleep

routineBlock 22m

1. Evening capture 8m

Capture open loops and choose tomorrow's first action before winding down.

Open brain dump
2. Downshift breathing 4m

Use a short breathing pause to lower stimulation before the sleep routine.
3. Sleep wind-down 10m

Lower stimulation and keep the next step boring, repeatable, and easy.

Friday

Wakeup

Morning start Planning

routineBlock 13m

1. Water and daylight 5m

Drink water and get a small daylight cue before the day starts.
2. First breath 1m

Take one minute of slow nasal breathing before choosing the next action.
3. Three-line daily plan 7m

Write one must-do, one support task, and one fallback action.

Lunch

Midday reset and lunch Nutrition

routineBlock 28m

1. Reset breath 3m

Pause for a few slow breaths before switching into the second half of the day.
2. Steady lunch 25m

Choose one lunch from the protocol recipe bank. The goal is a stable fallback you can repeat, not a perfect meal plan.
Recipe options
- Chickpea tuna rice bowl
- Lentil soup plus toast
- Tortilla egg wrap

Fixed time

Repair loop Planning

habit 5m

Dinner

Simple dinner and easy walk Nutrition

routineBlock 40m

1. Simple dinner 25m

Choose one dinner from the protocol recipe bank. Keep ingredients visible and boring enough that dinner can happen even on a low-executive-function evening.
2. Easy walk or mobility 15m

Walk outside if possible; indoors is fine when that is easier. Keep the pace easy enough to finish calmer than you started.

Bed

Evening shutdown Sleep

routineBlock 22m

1. Evening capture 8m

Capture open loops and choose tomorrow's first action before winding down.

Open brain dump
2. Downshift breathing 4m

Use a short breathing pause to lower stimulation before the sleep routine.
3. Sleep wind-down 10m

Lower stimulation and keep the next step boring, repeatable, and easy.

Saturday

Wakeup

Morning start Planning

routineBlock 13m

1. Water and daylight 5m

Drink water and get a small daylight cue before the day starts.
2. First breath 1m

Take one minute of slow nasal breathing before choosing the next action.
3. Three-line daily plan 7m

Write one must-do, one support task, and one fallback action.

Breakfast

Protein plus fiber breakfast Nutrition

meal 20m

Recipe options

Greek yogurt oat bowl
Egg toast plus fruit

Lunch

Midday reset and lunch Nutrition

routineBlock 28m

1. Reset breath 3m

Pause for a few slow breaths before switching into the second half of the day.
2. Steady lunch 25m

Choose one lunch from the protocol recipe bank. The goal is a stable fallback you can repeat, not a perfect meal plan.
Recipe options
- Chickpea tuna rice bowl
- Lentil soup plus toast
- Tortilla egg wrap

Dinner

Simple dinner Nutrition

meal 25m

Recipe options

Sardine potato plate
Tofu vegetable rice
Chickpea tomato pasta

Bed

Evening shutdown Sleep

routineBlock 22m

1. Evening capture 8m

Capture open loops and choose tomorrow's first action before winding down.

Open brain dump
2. Downshift breathing 4m

Use a short breathing pause to lower stimulation before the sleep routine.
3. Sleep wind-down 10m

Lower stimulation and keep the next step boring, repeatable, and easy.

Sunday

Wakeup

Morning start Planning

routineBlock 13m

1. Water and daylight 5m

Drink water and get a small daylight cue before the day starts.
2. First breath 1m

Take one minute of slow nasal breathing before choosing the next action.
3. Three-line daily plan 7m

Write one must-do, one support task, and one fallback action.

Lunch

Midday reset and lunch Nutrition

routineBlock 28m

1. Reset breath 3m

Pause for a few slow breaths before switching into the second half of the day.
2. Steady lunch 25m

Choose one lunch from the protocol recipe bank. The goal is a stable fallback you can repeat, not a perfect meal plan.
Recipe options
- Chickpea tuna rice bowl
- Lentil soup plus toast
- Tortilla egg wrap

Dinner

Simple dinner and easy walk Nutrition

routineBlock 40m

1. Simple dinner 25m

Choose one dinner from the protocol recipe bank. Keep ingredients visible and boring enough that dinner can happen even on a low-executive-function evening.
2. Easy walk or mobility 15m

Walk outside if possible; indoors is fine when that is easier. Keep the pace easy enough to finish calmer than you started.

Bed

Evening shutdown Sleep

routineBlock 22m

1. Evening capture 8m

Capture open loops and choose tomorrow's first action before winding down.

Open brain dump
2. Downshift breathing 4m

Use a short breathing pause to lower stimulation before the sleep routine.
3. Sleep wind-down 10m

Lower stimulation and keep the next step boring, repeatable, and easy.