Build Consistent Energy & Focus.

The first 21 days are about subtle alignment, not drastic change. You’ll introduce a small set of micro-rituals that gently tune your circadian rhythm, cortisol response, and energy regulation.

As your biology recalibrates, mornings feel more intentional, energy becomes more predictable, and sleep starts to improve, all without rigid routines or forced discipline.

This is where clarity and consistency begin to compound.

With the foundation in place, you begin adding three key upgrades: strategic protein timing to stabilise energy, simple breath-work to regulate your nervous system, and an evening shutdown ritual to improve sleep quality.

Together, these rituals create smoother days, deeper focus, and more resilient recovery.

From here you start optimising, fine-tuning caffeine timing, tracking patterns, and adjusting what works best for your body. Momentum builds naturally, with less effort and more consistency.

By this stage, the rituals no longer feel like habits, they feel like who you are. You’ll learn how to maintain alignment through travel, busy periods, and life disruptions, while introducing functional mushrooms to amplify focus, calm, and recovery.

The system becomes flexible, resilient, and sustainable, something you carry forward long after Day 90.