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A short, practical checklist you can run through before you touch your phone — built around the same habits that support memory and focus for the rest of the day. No cost, just your email.
⚠ Build note: this form is UI-only. Connect it to a real email service (Mailchimp, MailerLite, or ConvertKit) before publishing so submissions are actually collected and the checklist is delivered. Free tiers on most of these platforms often gate automated sequences behind a paid plan — confirm this before assuming the full flow is free.
What to do (and avoid) in the first minute after waking, before checking your phone.
The specific type of light exposure linked to circadian alertness, and why timing matters.
A one-line habit that helps prioritize your hardest thinking for your highest-alertness window.