How to use it
Put the newest, hardest habit in the first ~8 hours after waking, easier ones in the afternoon, and protect sleep, where learning sets. No caffeine or supplement advice for under-18s.
How sure we are
E Evidence: built from practice. What works for coaches and practitioners. Labelled that way.
Sources
Huberman's phase-of-day program, built on circadian and learning science; the program itself is untested (🟠).
Not medical, legal or financial advice.