WorkModerate
Deep Work Blocks
Schedule 1-2 daily blocks of 60-90 minutes of completely undistracted work on your most cognitively demanding task.
- 2 habits
- Ongoing, 60-90 min/day
Protocols
Structured routines with the evidence attached. Explore them, share what works, download a protocol to keep — or add one and it becomes daily habits in your tracker.
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Showing 12 of 12 protocols
WorkEasy
Pomodoro Method
Work in 25-minute focused sprints separated by 5-minute breaks, with a longer break every 4 sprints.
- 1 habit
- Ongoing, any work session
SleepEasy
Morning Sunlight Exposure
Get 10-30 minutes of outdoor light within the first hour after waking, every day.
- 1 habit
- Ongoing, 10-30 min/day
SleepEasy
Caffeine Cutoff
Stop all caffeine 8-10 hours before your target bedtime — for an 11pm bedtime, last coffee by 1-3pm.
- 1 habit
- Ongoing
NutritionModerate
Time-Restricted Eating (16:8)
Eat all meals within a consistent 8-10 hour daily window — e.g. 10am-6pm — and fast the rest.
- 2 habits
- Ongoing; 4-week trial recommended
NutritionEasy
Protein-First Breakfast
Make your first meal of the day deliver 30-40g of protein — eggs, Greek yogurt, fish, or a quality shake.
- 1 habit
- Ongoing
MindEasy
Daily Mindfulness Meditation
Sit for 10 minutes daily, attention on the breath; when the mind wanders, notice and return — that return IS the exercise.
- 1 habit
- Ongoing, 10 min/day
MindEasy
Gratitude Journaling
Three times a week, write down 3 specific things that went well and briefly why they happened.
- 1 habit
- Ongoing, 5 min × 3/week
ExerciseEasy
Daily Walking Baseline
Build a floor of 7,000-8,000 steps a day, accumulated any way — commute, calls, errands, or dedicated walks.
- 1 habit
- Ongoing
ExerciseModerate
Resistance Training Basics
Two full-body strength sessions per week — 5-6 compound movements, 2-3 hard sets each, progressively loaded.
- 1 habit
- Ongoing, 2 × 45 min/week
FinanceEasy
Pay Yourself First
Automate a fixed transfer to savings/investments the day your income lands — before any spending happens.
- 1 habit
- One-time setup, ongoing
FinanceEasy
Weekly Money Review
A 15-minute weekly appointment with your accounts: what came in, what went out, anything surprising, anything upcoming.
- 1 habit
- Ongoing, 15 min/week