Curated, evidence-aware tactics across three pillars. Tap any card to read the full protocol.
Down-regulate the nervous system in under five minutes.
Rewrite the inner narrative to defuse acute tension.
Top-down body scan that releases held tension.
Time stimulant intake to your cortisol curve.
Avoid the 2pm crash with macronutrient sequencing.
20 minutes for mental clarity, not grogginess.
10 minutes of outdoor light within 60 min of waking.
Reduce blue exposure 90 min before bed.
Cool the room to 18°C for deep sleep architecture.
