Better sleep.

Focus

Active challenge — short nights and a late bedtime against school-week mornings.

What good looks like.

More sleep, on a schedule that still fits a CTO day and a family morning. Duration is already up from 2025 to 2026; the next win is protecting the night so 2am is not the default.

How the Base Protocol addresses it.

I work this through the MITNerd Base Protocol on Protocol: lift, walk, protein+food, sleep, stress off-ramp.

Sleep
Still the hardest. I still work or learn until about 2am, and I need to wake by 6:30am on school-week mornings. Duration is up from 2025 to 2026, and I am keeping at it.
Stress off-ramp
More weekend time with family, and a bit more reaching out to friends who are remote. Less or no fast food. No smoking. No vaping. No excessive alcohol. That is how I step the stress down.

Related goals.

A couple of questions.

Where are the numbers?: Charts, wearables, and the six-month results live on Protocol. This page is the outcome I am holding — not a second copy of the data.
Why is this higher or lower on my list?: Clinical order is foundations first. Personal order is where I am actually pushing given a busy CTO and family schedule. Lower on my list often means it is already going well. The hub has both columns.

This is personal tracking, not medical advice. I am sharing an N=1 scorecard so the work is visible — not a protocol to copy blindly. Read Bryan’s protocol at the source, and talk to a clinician who knows you.