Overview
This protocol turns a broad recovery goal into a repeatable sequence. The point is not to add complexity; it is to make the behavior easy to run the same way every time, then let the consistency compound.
Expected benefit
Sustained alertness without caffeine for the first 2–3 hours, measurably calmer baseline state, and the compounding identity shift of being the person who chose discomfort before sunrise.
How to think about it
Run it as written for the first block, then adjust one variable at a time. The useful signal comes from repeating the same inputs long enough to see what actually changes.
