☾ Evening
Review and gratitude
Closes the day reviewing wins and what he's grateful for.☾ Evening
No food close to bed
Finishes eating well before bedtime.☾ Evening · 19:00
Blue-light blocking
Switches to amber glasses and dim light in the evening to protect melatonin.☾ Evening
Evening journal review
Closes the day with a brief journal entry on wins and lessons.☾ Evening
Light early dinner
Eats a smaller, earlier evening meal within the eating window.☾ Evening
No food before bed
Stops eating a few hours before sleep to improve overnight metabolism.☾ Evening · 18:00
Data and metrics review
Reviews sleep, HRV and other tracked data to adjust the regimen.☾ Evening
Emotional health practice
Invests in therapy and self-reflection as part of overall health.☾ Evening
Evening reflection
Reviews how the day went and what to adjust tomorrow.☾ Evening
Wind-down and reading
Reads and decompresses in the evening away from work.☾ Evening
Neurofeedback / meditation
Trains his brain with neurofeedback-backed meditation practices.☾ Evening
Metformin (evening)
Takes metformin, usually not on exercise days, as a metabolic lever.☾ Evening
Afternoon sunlight viewing
Catches late-day light to buffer evening light sensitivity.☾ Evening
Sauna or heat
Uses sauna or heat exposure in the evening for recovery.☾ Evening
Dim lights after sunset
Cuts bright and overhead light in the evening to protect melatonin.☾ Evening
Wind down and read
Ends the day reading rather than working late.☾ Evening
Blue-light blocking glasses
Wears amber lenses after dark to protect sleep chemistry.☾ Evening
No late-night eating
Stopped the late-night eating that defined his old schedule.☾ Evening
Evening family time
Protects time with family away from screens in the evening.☾ Evening
Weekly habit review
Reviews habits and systems each week to course-correct early.☾ Evening
Reading before bed
Reads fiction or non-work material to unwind at night.☾ Evening
Reading habit
Reads consistently each day to gather ideas and refill the well.☾ Evening
Quiet reflection
Takes quiet reflective time to stay centered amid the workload.☾ Evening
Carb-forward dinner
Shifts carbohydrates to the evening meal to aid sleep onset.☾ Evening
Family dinner
Sits down for an evening meal with family, finishing eating earlier rather than late.☾ Evening
Avoid alcohol
Largely skips alcohol to protect energy and sleep.☾ Evening
Blue-light blocking at night
Wears blue-light-blocking glasses and dims lights in the evening.☾ Evening
Evening wind-down
Backs off work in the evening more than in his pre-overhaul years.☾ Evening
Plan tomorrow
Reviews the day and sets the next day's priorities before stopping.