Morning sun in eyes (not direct) 10 min — sets biological clock.

Morning: pick one value to live today. Evening: rate yourself.

First 30 min of day — no phone. Everything changes.

Open each day with 10 minutes standing: each person's top priority today and any blockers.

Don't report what went as expected. Report only what breached the allowed threshold — silence is reassurance.

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