Circadian rhythm checklist

Print one. Stick it on the fridge. Tick the daily list each morning; review the weekly list on Sunday. The aim isn't perfection — it's catching drift before it costs you a week of bad sleep.

Related micro-course

Circadian rhythm checklist

Vinthony Academy · vinthony.com

Daily — tick each morning

Habit	M	T	W	Th	F	Sa	Su
Outside daylight within 30 minutes of waking (10+ minutes)
Same wake time as the rest of the week (±30 min)
First meal within 1-2 hours of waking, not before
Last caffeine 8+ hours before bedtime
Movement during daylight hours
Dim lights in the last hour before bed
No phone within reach when going to sleep

Weekly — review on Sunday

Bedtime drift weekday→weekend under 60 minutes
At least one short midday outdoor break per day
One full day with no caffeine after noon
Alcohol-free nights ≥ 5 of 7
Evening exercise finished 2+ hours before bed

One habit to lock in next week.