The 14-Day Light & Wake Log

Fix the anchors and the middle of the day takes care of itself.

Write the same five anchors every day for a fortnight. The point is not perfection, it is the streak: a fixed wake time and morning light, held through a weekend.

My anchors for the fortnight

Wake time

Morning light by

Caffeine cut-off

Kitchen closes

Lights down

The fourteen days

Minutes of daylight counts time outside before the first screen, not through a window.

Day	Wake	Light (min)	Last caffeine	Last meal	Lights down	Bed	Energy 1–5
1
2
3
4
5
6
7
8
9
10
11
12
13
14

The weekend rule

Saturday wake within 45 minutes of a weekday
Light before coffee, both days
One late night maximum, planned in advance

What shifted

Sleep, mood, appetite, the hour you get sleepy.

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