Morning
7 at 7
Seven things worth doing today. No rating, no goal-setting. Just an intent that you actually own.
Mid-day
12 around 12
A pulse check around lunch. Where is the body? Where is the mind? Course-correct gently if needed.
Evening
Ate by 8
Close the eating window. Reflect on what gave the day weight. The most important ritual we have.
Afternoon
60-6-6
Sixty minutes of brisk walking, about six kilometres an hour, six days a week. A log, not a timer: take the walk, then note roughly how long. One day is yours to rest.