Hour before sleep: no blue light, no screens — body makes melatonin.

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

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

After your speaker pauses, count seven seconds before you speak to surface what lies beneath the first line.

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

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

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