Monday
Morning
0 day streak
Morning runway
✓
Wake up & wash face
Runway
✓
Coffee + news
Let the mind warm up slowly
Runway
Threshold
✓
Walk the dog
Your commute
Threshold
  • No phone, or phone in pocket — eyes up
  • Let your mind wander freely. This is not a task.
  • On the way back, think about what you wrote last night
✓
Shower + get dressed
Cross the threshold
Threshold
Work begins
✓
Breath anchor
5 min · starts your Pomodoro cycle
Focus
  • Seated, feet on floor, hands in lap
  • Breathe in 4 counts, hold 2, out 6
  • When mind wanders, return to the count — that noticing IS the practice
  • After the timer, glance at your intention and begin
5:00
✓
Pomodoro reset
5 min · step away between work blocks
Focus
  • Step away from whatever you're working on
  • Slow scan of the room — just see, don't judge
  • 5 deep breaths, full exhale each time
  • Ask: "What's the one thing that matters next?"
5:00
Evening
Mind dump
Empty everything out. Open loops, worries, half-ideas — no filter. Then circle tomorrow's first task below.
Tomorrow I'm starting with...
Connect Drive to save
✦
Day complete.
Evening saved. Tomorrow's intention is set.
Close the notebook. You're done.
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