This gets asked a lot.
Remove the phone from the bedroom.
Fixed wake time every day, even weekends.
Alarm goes off, light on, stand up, dog out.
Five minutes outside is enough to reset your head.
No phone until the leash is back on the hook.
Night routine is a timer, not vibes.
Ten minutes to clear dishes, prep coffee, set clothes, and pack lunch.
Basket by the door for keys, wallet, leash bags.
Screen cutoff one hour before bed.
Pitfalls are stacking goals and buying gear.
Miss a day and restart at the next opportunity, not next week.
