Baseline Week
Make reality visible — then change the highest-leverage inputs.
Make reality visible — then change the highest-leverage inputs.
Goal
Run this for 7 days without “trying to be perfect”. You’re collecting a baseline, not grading yourself.
¶ The baseline template (copy/paste)
| Day | Wake time | Bed time | Sleep quality (1–10) | Steps | Training | Meals (notes) | Stress (1–10) | Social (touchpoints) |
|---|---|---|---|---|---|---|---|---|
| Mon | ||||||||
| Tue | ||||||||
| Wed | ||||||||
| Thu | ||||||||
| Fri | ||||||||
| Sat | ||||||||
| Sun |
¶ What to do during your baseline week
- Keep wake time stable (±60 minutes). Don’t “sleep in” to compensate — just note it.
- Log steps (phone is fine).
- Log training (even “10-minute walk” counts).
- Note nutrition outliers (late meals, alcohol, high‑UPF day, unusually low protein).
- Note one stress signal (stress rating or a short comment).
- Note social reality (who you actually connected with).
¶ Weekly review (15 minutes)
Answer these, in writing:
- What was my median wake time?
- How many days did I hit 7+ hours in bed?[1]
- What were my 2 biggest energy drains (sleep, stress, food timing, etc.)?
- What is one change I can make that is easy and repeatable?
¶ Next steps
- If sleep is the bottleneck → start with the Sleep Starter Kit and Poor Sleep troubleshooting.
- If time is the bottleneck → adopt the Minimal Viable Routine.
- If consistency is the bottleneck → use Habit formation & behavior design.
¶ References
Watson NF, Badr MS, Belenky G, et al. Recommended amount of sleep for a healthy adult: a joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. Sleep. 2015;38(6):843–844. https://pubmed.ncbi.nlm.nih.gov/26039963/ ↩︎
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