Morning Operator

Habits

• Gym / training
• Reading
• Journaling
• No alcohol
• Planning
• Cold shower

Workout splits

Schedule

• Sun · Sleep buffer08:00–09:00
• Sun · Long run (easy Z2)09:15–10:30
• Sun · Brunch & errands11:30–13:00
• Sun · Mobility / stretch16:00–16:45
• Sun · Meal prep17:00–18:30
• Sun · Weekly review19:00–20:00
• Mon · Morning routine06:30–07:15
• Mon · Deep work block A08:30–12:00
• Mon · Lunch walk12:00–13:00
• Mon · Admin & inbox13:00–14:00
• Mon · Deep work block B14:00–17:00
• Mon · Strength training17:30–18:45
• Mon · Protein + unwind19:00–20:00
• Mon · Wind-down / no screens21:30–22:15
• Tue · Morning routine06:30–07:15
• Tue · Deep work block A08:30–12:00
• Tue · Lunch12:00–13:00
• Tue · Deep work block B13:00–16:30
• Tue · Mobility16:45–17:15
• Tue · Strength training17:30–18:45
• Tue · Reading block20:00–20:45
• Wed · Morning routine06:45–07:20
• Wed · Deep work (maker time)08:00–11:30
• Wed · Team sync11:45–12:30
• Wed · Lunch12:30–13:15
• Wed · Deep work block B13:30–17:00
• Wed · Leg day17:15–18:30
• Wed · Journaling21:00–21:25
• Thu · Morning routine06:30–07:15
• Thu · Deep work sprint08:30–10:00
• Thu · Meetings block10:15–12:00
• Thu · Lunch12:00–13:00
• Thu · Meetings / collaboration13:00–16:00
• Thu · Push session17:15–18:30
• Thu · Light walk19:30–20:00
• Fri · Morning routine06:45–07:15
• Fri · Deep work — ship08:30–12:00
• Fri · Lunch12:00–13:00
• Fri · Weekly wrap & planning13:00–15:00
• Fri · Pull session16:30–17:45
• Fri · Social / date night18:30–21:00
• Sat · Sleep in08:30–09:30
• Sat · Outdoor walk / Zone 210:00–11:15
• Sat · Household & admin13:00–15:00
• Sat · Optional accessory work16:00–16:45
• Sat · Reading / learning17:30–18:30
• Sat · Early bed prep21:00–21:45