Routines and the architecture of deep workProtocol17 minModule lesson
Your twenty-one-day protocol
The week-by-week installation plan, with the indicators to follow and the gains to expect.
The principle
You do not install five systems at once. Three weeks, three layers: physiology, conditioning, architecture.
Week 1: physiology and measurement
Aim: stabilise the nervous system and learn your baseline.
- Every day: 365 heart coherence, morning, midday, 5 pm.
- Every day: the focus log, three numbers, ten seconds.
- D1 and D2: the three baseline tests.
- D3: physiological settings, morning light, caffeine window, hydration.
- D4 to D7: one fifty-minute block a day, using the cold-start protocol if needed.
End-of-week indicator. Your longest uninterrupted block has risen by at least 30%.
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