Fifteen minutes, three blocks: five for movement, five for mental grounding, five for planning your top priority. No gym, no elaborate setup, just a timer that walks you through the same 5-5-5 structure the guide is built around, ready the moment you get out of bed.
For the full four-week layering method this fits into, read the complete guide to building a morning routine that sticks.
5Movement
5Grounding
5Planning
Set your wake time, pick the week you’re on, and build the exact routine for where you are right now. The method starts at fifteen minutes and grows in layers, never all at once.
Wake-up time
Every block below is scheduled from this moment.
Which week are you on?