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Phase 01 · System Calibration
System Calibration Required
Establish your baseline. Before notifications. Rate each honestly — your output today depends on this input.
Structural Integrity
Available Capacity: —/20
⚠ Environmental
Extraction Demand
Calendar load · Meeting density today
3
Biological Energy
Sleep quality · Physical vitality
3
Nervous System
Overloaded ← → Calm & grounded
3
Cognitive Clarity
Mental fog ← → Sharp focus
3
Emotional Load
Invisible weight from life & stress
3
🧠 Sensory Processing
Sensory Load
Environmental overwhelm · Input saturation
2
⚗ Neural Adjustment Engine
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—
—
💧 Hydrate with Alkaline water to support cellular regulation and lower systemic inflammation.
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—
⚗ Neural Chemistry
Chemical Check-In
Active protocols based on your current state and Baseline Architecture. These are behavioral, not medical.
All systems nominal. No active regulation protocols.
Phase 02
Mode Selection
Your score recommends a mode. You can override — but be honest about why.
Maintenance Mode: Keeping the lights on. Admin, meetings, refining existing work. Hold the line — don't launch anything new today.
Team Status Sync
Communicate your capacity — protect your environment
🔄 Auto-update Slack Status Emoji
Requires Slack workspace integration · OAuth
Phase 03
Mode-Aware Tasks
Pick 3 tasks that match your mode. Do not look at your master list.
01
In Recovery Mode, this must be a Regulation Task — e.g. "30-min nap" or "phone-free walk."
02
03
Phase 04
Regulation Menu
When brain fog, irritability, or rushing appears — pick one. Do not negotiate with yourself.
5 min
Quick Reset
⚡ Immediate relief
›
Box breathing — inhale 4, hold 4, exhale 4, hold 4. Repeat 4×.
Cold water on your face. Splash, don't think.
Inhale
5:00
Inhale
15 min
Medium Reset
🌿 Restore and reground
›
No-input walk — no podcasts, no music. Just you and the ground beneath you.
Brain dump on paper. Everything in your head, onto the page. Don't organize it.
15:00
30+ min
Deep Reset
🌊 Full system restoration
›
Non-Sleep Deep Rest (NSDR) — lie still, eyes closed, breathe slowly for 30 minutes.
Rhythmic movement — dance, lift, swim. Let your body lead, not your mind.
Complete digital disconnection. Leave the phone. Walk away fully.
30:00
Phase 05
Evening Log
Three questions. Honest answers. The data that makes tomorrow's Capacity Score accurate.
Extraction Alert — Did you enter an Extraction Loop today?
⚠ Answering yes will apply a −2 Nervous System Debt penalty to tomorrow's starting Capacity Score.
The Carry-Over — What one thing are you bringing into tomorrow that you need to set down tonight?
🛡 Protection Log
What boundary did I hold today to protect my hardware?
📈 System Performance Log
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Days Capacity
Honored
Honored
—
Total Days
Logged
Logged
7-Day Capacity Trend
16 · Execution
No history yet. Log your first day to begin tracking.
7-Day Variable Averages
Complete System Record
No entries yet. Submit your first day using the Evening Log.