Before sleep, plan tomorrow — saves morning willpower.

Hug yourself 20 sec — nervous system responds like others' hugs.

10 simple rules transform your sleep if followed 14 days.

Inhale 4, hold 7, exhale 8 — repeat 4 times. Hardest people sleep.

Write everything on your mind on paper 10 min before sleep — empties it.

If not asleep in 20 min, get up. Don't force sleep.

Scan feet to head with intention "I sleep now" — hardest people sleep.

Chamomile/sage tea 1 hr before bed — ritual tells body "sleep time".

No food, no work, no phone in bed. Bed = sleep.

Link new habit to existing — "after established X, I'll do new Y".

Any new habit, start with 2-minute version — until established.

Anchor new goal to existing established habit — success rate doubles.

Instead of "I want to run a marathon", say "I'm a runner" — identity drives behavior.

When he opens sensitive topic, say "tell me more" vs reply.

Every doc type written 3+× yearly has template — write once, use forever.

Complete "I'm a leader who…" 7 times without mentioning your job title. Identity is deeper than role.

Anchor a new habit to an existing one ("after brushing teeth, read one page") — BJ Fogg formula.

30 minutes each Sunday to reset the family home — tidy, plan, prep.

Anchor reading to a fixed daily activity (breakfast, car, bedtime) so it requires no decision.

Presence-based sleep protocol (Sears) — don't leave him to cry, don't let yourself crash.

Each evening, 5 min formal workday shutdown — with a secret phrase ("Schedule shutdown complete") to free your brain.

In few-shot, deliberate variety (positive/negative/edge case) matters more than count.

No phone in bedroom — replace with traditional alarm clock. First and last minute of day = yours.

Each scroll-urge, execute pre-defined substitute (10 breath cycles, drink water, 5 squats).

"I don't reply on WhatsApp after 10 PM". "No work calls on weekends". — Explicit, firm.

Yearly: 5 most-impactful books, 3 completed courses, 10 mastered skills. Your learning narrative.