Pre-sleep download.
Ten minutes. Four segments. Sleep is the highest-leverage intervention for retention. The day ends here.
Tonight
Phone face down. Lights low. Then begin.
Segment 1, brain dump3:00
Type every worry that is in your head right now. One per line. No editing. No grammar. No priority. Just dump.
Segment 2, today’s catch2:00
One thing you learned today. One. Not a list. Specific enough to teach to someone tomorrow.
Segment 3, tomorrow’s first action2:00
What is the single first thing you do tomorrow when you sit at the desk? Not the whole day. The first action. The opening move.
Segment 4, body scan3:00
Lie down. Phone face down. Eyes closed. The tool will guide you for three minutes.
Phone in another room. Lights out. The work is done.
Tomorrow you start with
(no action recorded)