Pillars & habits
The nine daily behaviours that move the systems. For each: current consistency and its trend — assembled from the food journal, initial evaluation, check-ins and wearable.
All nine pillars
Consistency · last 4 weeks
Sleep↑
71
Nutrition↓
44
Movement↓
53
Mindfulness↑
74
Daylight→
48
Work rhythm↓
41
Connection→
58
Substances→
55
Self-care↑
62
Pillars feed the 6 systems many-to-many, with a 1–2 week lag. The two dragging hardest — nutrition and work rhythm — are the current levers.
Regimen detail
Status · evolution · what they're actually doing
Sleep routine
ISI improving · check-in + wearable
71%↑
Wind-downScreens off ~30 min before bed; lights lowered.check-in
Bedtime~23:00, more consistent than 6 weeks ago.wearable
Sleep latencyFalling asleep faster; fewer 3am wakes.ISI
Nutrition regimen
the current lever · food journal + initial evaluation
44%↓
MorningCoffee, occasionally toast — protein usually absent.food journal
MiddayQuick sandwich, or skipped on heavy days.food journal
EveningLater, larger meal; some evening snacking.food journal
PatternLong daytime gaps → afternoon dips; irregular timing since intake.initial eval
Bio-Stress T3: long fasts spike cortisol — prioritise protein at breakfast and a steady midday meal. — Dr Ionita
Movement
on a deliberate recovery block · wearable
53%↓
CurrentlyGentle movement 2–3×/week, intensity reduced by design.wearable
Previously~4×/week before February.wearable
FidelityDeliberately eased while vitality reserve rebuilds.interventions
Mindfulness
her strongest habit · app
74%↑
PracticeBody-scan & labelling, most days.app
ToleranceInteroceptive work well tolerated; no panic. Breathing/meditation stays contraindicated.clinician