As James Clear wrote in Atomic Habits
“You do not rise to the level of your goals. You fall to the level of your systems.”
At 6:00 a.m., as cortisol surges, drink a glass of water;
at 6:03 a.m., step into dawn light;
at 6:05 a.m., take ten deep nasal breaths;
at 6:10 a.m., spend ten minutes on body-weight exercises for a dopamine spark;
at 6:20 a.m., bullet-point your one key task while prefrontal focus is sharp;
at 6:25 a.m., read five pages to ride the learning wave;
at 6:35 a.m., sip a vegan smoothie for steady glucose;
and by 6:45 a.m., settle into a 90-minute deep-work block as alpha-wave flow kicks in.
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