OPTIONAL OPTIONAL
Use these after the seven-day core system is in place. They are supporting habits, not a replacement for Days 1–7.
Morning movement reinforces the body clock you set on Days 1 and 2. Keep it ordinary. You are not training for an event.
Caffeine, alcohol, and late high-intensity training can all cut across the foundation. Adjust one at a time if changing everything at once feels like too much.
A cooler room supports the drop in core temperature that sleep likes. Use bedding layers rather than a hot room.