We’ll lock in steadier energy by fixing how you start the morning, adding a mid-day reset, and finishing with a simple night wind-down. Each step is tiny, practical, and built for busy days.

Here’s what we’ll do together (in order):

1. First-5-Minutes Morning Reset
   • Water first to re-hydrate so your cells can actually use nutrients (that’s why mornings feel clearer within minutes).
   • Colour boost (fruit/veg) to feed the plant nutrients your energy system relies on.
   • Protein + slow carbs for breakfast to avoid the 10:30 a.m. spike-and-crash.
2. Mid-Day Crash Control
   • Add a brief movement reset to switch circulation back on when you’ve been sitting—tiny “movement snacks” are enough.
   • Keep meals balanced (protein + colour + slow-digesting carbs) so you don’t have to chase coffee or sugar to push through the afternoon.
3. Simple Night Wind-Down
   • Build a short, repeatable evening routine so you wake clearer (deep rest without adding more hours).
   • Keep it light: step away from screens for a bit, cool the room, jot a quick note and take a few slow breaths (your document frames night recovery as a core lever alongside stress).

By the end of this phase:
Mornings start steadier, the mid-day dip is easier to manage, and you wake feeling more recharged, without extreme routines.