Your day already has a shape. Find it.

1. Light anchor Outdoors if at all possible, within the first hour. Through a window is roughly a tenth as bright as an overcast morning outside.
2. First caffeine Delaying the first cup past the natural cortisol peak avoids stacking a stimulant on top of one you already produced.
3. Caffeine cutoff Nine hours. With a five-hour half-life, a 200mg coffee still leaves about 60mg in you at this point.
4. Movement window Body temperature and force output peak in the afternoon. Hard training lands easiest here and costs the least sleep.
5. Last large meal Late large meals raise core temperature and fragment the first half of the night.
6. Lights down Bright evening light is the single most common cause of a delayed clock. Dim the room, not just the screen.
7. Wind-down starts Sleep is a descent, not a switch. This hour is the descent.
8. Target lights-out Counted back from your wake time by the sleep length you chose, plus fifteen minutes to fall asleep.

These are population defaults, not a personal reading. Shift work, a genuine late chronotype, medication and small children all move them. Treat the shape as the point and the exact minute as a suggestion. Nothing here is saved or sent anywhere.