Protocol Library

Evidence-based micro-protocols for every part of your day. Each one backed by real research, with transparent confidence scores.

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Midday High
Physiological Sigh Reset
Double inhale through nose, long exhale through mouth. The fastest known method to reduce real-time stress in 1 cycle.
1 min Randomized Controlled Trial Stress
Evening High
Blue Light Shutdown
Dim screens and use warm lighting 60+ minutes before bed. Blue light suppresses melatonin by up to 50%.
1 min Randomized Controlled Trial Sleep
Morning High
Morning Sunlight Exposure
Get 5-10 minutes of direct sunlight within 30 minutes of waking. Sets your circadian clock and boosts cortisol for alertness.
5 min Randomized Controlled Trial Sleep
Evening High
Bedroom Temperature Check
Set bedroom to 65-68°F (18-20°C). Core body temperature must drop 2-3°F to initiate sleep.
1 min Systematic Review Sleep
Midday High
10-Minute Walk After Lunch
A brief walk after eating reduces blood sugar spikes by 30% and prevents the post-lunch energy crash.
10 min Randomized Controlled Trial Recovery
Evening High
Body Scan (2 Min)
Progressive attention from head to toes, noticing and releasing tension. Reduces physiological arousal before sleep.
2 min Meta-analysis Stress
Morning High
2-Minute Morning Journal
Write 3 things you intend to be today (not do - be). Primes identity-based behavior for the day.
2 min Meta-analysis Focus
Morning High
Gratitude Naming (3 Things)
Name 3 specific things you are grateful for. Specificity matters more than novelty for neural remodeling.
2 min Randomized Controlled Trial Stress
Evening High
Day Reflection (3 Wins)
Name 3 things that went well today and why. "What went well" exercises build learned optimism and reduce next-day anxiety.
2 min Randomized Controlled Trial Stress
Morning High
Box Breathing (4-4-4-4)
Four cycles of box breathing: inhale 4s, hold 4s, exhale 4s, hold 4s. Activates parasympathetic nervous system.
2 min Randomized Controlled Trial Stress
Evening High
Evening Brain Dump
Write down everything on your mind in 3 minutes. Externalizing open loops reduces sleep onset latency by 50%.
3 min Randomized Controlled Trial Sleep
Morning High
5-Minute Movement Flow
A short sequence of dynamic stretches and bodyweight movements. Wakes up the nervous system and lubricates joints.
5 min Systematic Review Recovery
Evening High
Digital Sunset
Put your phone in another room 30 minutes before bed. Screen proximity correlates with delayed sleep onset and reduced quality.
1 min Longitudinal Study Sleep
Morning High
Intention Setting (1 Priority)
Choose your single most important task for the day. Write it down. This anchors focus and reduces decision fatigue.
1 min Randomized Controlled Trial Focus
Midday High
Social Micro-Connection
Have one genuine, non-transactional interaction with another human. Brief social connection measurably reduces cortisol.
2 min Longitudinal Study Stress
Midday High
20-Second Micro-Break
Every 20 minutes, look at something 20 feet away for 20 seconds. The 20-20-20 rule prevents eye strain and resets focus.
1 min Controlled Trial Focus
Evening Medium
4-7-8 Breathing
Inhale 4s, hold 7s, exhale 8s. A natural tranquilizer for the nervous system that improves sleep onset.
2 min Controlled Trial Sleep
Midday Medium
Creative Input (5 Min Read)
Read or watch something outside your field for 5 minutes. Cross-domain input is the primary driver of creative insight.
5 min Meta-analysis Focus
Midday Medium
2-Minute Desk Stretch
Targeted stretches for neck, shoulders, and hip flexors. Counteracts the damage of prolonged sitting.
2 min Systematic Review Recovery
Morning Medium
Cold Water Face Splash
Splash cold water on your face for 30 seconds. Activates the dive reflex, reducing heart rate and increasing alertness.
1 min Controlled Trial Focus
Midday Medium
Mindful Eating (First 5 Bites)
Eat the first 5 bites of lunch slowly and without screens. Improves satiety signaling and reduces overeating.
2 min Randomized Controlled Trial Stress
Evening Medium
Legs Up the Wall (5 Min)
Lie on your back with legs elevated against a wall. Activates the parasympathetic system and reduces leg fatigue.
5 min Controlled Trial Recovery
Midday Medium
Focus Block Declaration
Declare a 90-minute focus block with one task. Close all other tabs and apps. The ultradian rhythm supports this length.
1 min Observational Study Focus
Morning Medium
Glass of Water Before Coffee
Drink a full glass of water before any caffeine. Rehydrates after 6-8 hours of sleep and improves cognitive readiness.
1 min Controlled Trial Focus
Morning Medium
No-Phone First 30 Minutes
Keep your phone in another room for the first 30 minutes after waking. Prevents reactive dopamine spikes.
30 min Observational Study Focus