A structured rhythm framework built around four anchor events, two self-monitoring checks and one activation goal per day.
⏰ Morning Anchor Block (within 30 min of wake)
Light exposure
Open curtains or go outside for 5–10 min of natural light immediately after waking. Light is the primary circadian signal.
Consistent wake time
Set a target wake time and maintain it ± 30 minutes every day, including weekends. Consistency overrides sleep duration.
First meal
Eat a moderate meal within 60 minutes of waking. This anchors peripheral clocks in the liver and gut.
Mood/energy check-in
Score your mood (1–10) and energy (1–10). Brief self-monitoring prevents unnoticed escalation or decline.
👥 Daytime Activation Block
Graded social contact
At least one meaningful interaction with another person. Match intensity to mood state: if mood score ≥ 7 (elevated), choose calm, structured interactions. If ≤ 3 (low), a brief exchange is sufficient — do not force high-demand socialising.
Physical activity
Minimum 20 minutes of rhythmic movement (walking counts). Timed ideally mid-morning to early afternoon to avoid late-day cortisol elevation.
Activation goal
One small, specific task completed to completion. Provides a reward circuit trigger and counters withdrawal-avoidance. Choose goals achievable in the current energy state.
😴 Evening Wind-Down Block (2 h before target sleep)
Dim light environment
Reduce overhead lighting, avoid screens with high blue-light output. Supports natural melatonin rise.
Evening mood check-in
Second brief self-score. Compare to morning reading. A difference of ≥ 3 points is a flag for the next day.
Wind-down routine
A consistent sequence of 2–4 low-stimulation activities (e.g. stretching, reading, warm shower). The routine itself becomes a conditioned sleep onset cue.
Log completion
Record your four anchors in the Rhythm Log before lights off. This takes under two minutes.
⚡ Alert Thresholds
If ANY of the following occur for 2+ consecutive days, contact your care team:
Sleep time varies by more than 90 minutes from target