07:30
Up, water, 20 minutes outsideFeet on the floor and out the door before the phone. This one slot does more for the energy-drink problem than any rule about energy drinks.
08:30
Protein breakfast, no feedsPhone stays face down. Coffee is allowed; the can is not.
09:00
Main job block — 3 hours, containedAll of it in one box. Done well, finished early, and then closed. This is how the main job stays good without eating the day.
12:00
Lunch, 20-minute walkSecond daylight hit. Non-negotiable on desk days.
13:00
Forge A — two 90-minute business blocksEach block has one named outcome written before it starts. Not "work on the business."
16:00
Gym or hard breakThree days a week this is strength training. Other days: nap, walk, or errands.
17:00
Forge B — the last blockShipping, admin, outreach, invoices. The unglamorous half of the business.
19:30
Dinner. Work is over.Hard stop. A day with no end has no beginning either.
20:30
Reading + 15 minutes of grid workPaper or e-ink for the reading. Two messages to real people for the grid — that's the whole networking habit.
22:15
The ritual — tick this boardScore the day, see the split, close the laptop.
23:00
Phone charges in the kitchenThe single highest-leverage rule for the reels problem. It is not discipline, it is distance.