I found the domino. Thank you for pointing me in the right direction. I guess I should have read it more carefully. Week 2 — Your Biological Foundation Completed on 2/1/2026 Your Responses Describe your typical day in terms of energy. When do you feel sharp? When do you crash? What does 'normal' feel like for you right now? I wake with a start and a sense of dread. I feel exhausted, but know I need to get out of bed and get going. During the week I go to the gym for some cardio. I get to the office and putz around on my phone for about 30 minutes while I drink my cup of coffee, take my morning meds, and try to clear my head. I dread looking at my email and feel really overwhelmed. but I do it anyway. I flag ones I need to get back to and hope i remember to do so. I am usually able to stay on track until about 1 or 2pm. My mind begins to wander and unless I am something I cant drill into, the rest of the day is shot. Unless of course, I have a meeting. I usually leave the office about 4:30pm but now that tax season is here, it will probably be around 6. I'm spent and spend the evening eating something for dinner and reading or putzing around on my phone. Let's talk sleep—the real version. What time do you actually go to bed? Fall asleep? Wake up? How do you feel when you wake? I go to bed about 8:30pm - 9:00pm. Really depends on the day, how long it takes to fall asleep. Really no rhyme or reason, unless I forget to take my nighttime meds, then it takes forever. I wake at least once a night to adjust my cpap. It is a pain in the ass, but I know i am fucked for sleeping if I don't use it. Plus I have my wife that wakes me to tell me i am snoring. Quite often I obsess about what is still on my plate and what shit I have to deal with the next day. then when I wake before my alarm, I know falling back to sleep is a waste of time. I get out of bed between 4am and 4:30am. How much are you actually moving? Not the gym membership you're paying for—the movement that's actually happening.

📅 Daily Check-in - February 3, 2026 💭 Reflection: "Yesterday went well. Certainly better than the day before. I did get a fair amount of work done and was pretty calm throughout the day. I should have set better boundaries with impromptu meetings, but I will be invoicing those. Still need to keep boundaries in mind. Sleep was awful. I woke a few hours before my alarm and then like an hour before. I think I kept drifting in and out of sleep and finally got out of bed about 15 minutes before my alarm. I was really tired, but no dread. I did cardio for 45 minutes and slightly over 3 miles. Happy with that. Only 1 coffee today. I think water works for the rest of the day " 📊 Wellbeing Scores: 😊 Happiness: 7/10 ⚡ Energy: 6/10 🎯 Focus: 4/10 😌 Calmness: 5/10 ⭐ Average: 5.5/10 ✅ Activities from yesterday: 🌙 Early Bedtime ☀️ Morning Sunlight 💧 Stayed Hydrated 🏃 Cardio 🧗 Climbing ☕ No Late Caffeine 💊 Took Supplements 🍳 Home Cooked Meal 🙏 Prayer 📝 Journaling 📋 Planned Day 🌅 Focused Morning 🎓 Online Course 🍽️ No Phone at Dinner