Evening → prepare
Review the actual day, plan tomorrow and prepare the environment; finalize before gym and sauna.
Evening planning · shared checklist
Target: 18:00. Evidence digest target: 17:30. For the rehearsal both are manually invoked. These times are preferences, not a claim an automation is active.
| Stage | Matt | Voice agent | Completion evidence |
|---|---|---|---|
| Open a fresh Codex voice session and narrate what happened, distractions, energy and anything missing from the digest. | Listen without interrupting or repeating the whole routine. Wait for a handover or question. | Brain dump handed over by Matt. | |
| Correct the digest and explain context it could not observe. | Read prior approved plan and dated digest. Distinguish observed facts from hypotheses; ask about contradictions and missing intervals. | Review records planned, actual, unexplained and one useful correction. | |
| Open calendar and manually time-block while narrating. Include meetings, push work, pull work, recovery, leisure and spontaneous space. | Check feasibility, business constraints and commitments. Help select one main outcome; do not invent goals or auto-edit calendar. | Matt confirms tomorrow’s actual calendar is updated. | |
| Write roughly five concrete first actions by hand for the highest-priority morning task. | Make the actions unambiguous and compatible with the first focus block. Connect work to the desired outcome. | Handwritten sheet exists and first task is selected. | |
| Open Google Sheet, CRM and Instantly. Enter work and habit data manually while narrating. | Listen, then prompt omitted fields. Missing is unknown, not zero. Explain why tracking matters if Matt wants to skip. | Matt confirms actual entries, with unfinished habits kept pending. | |
| Prepare shakes/food, tidy desk, clothes and water; close unrelated windows; leave first-task resources, handwritten actions and blank distraction sheet ready. | Guide each item and wait for physical completion confirmation. Offer requested mindset coaching while Matt prepares. | Each item confirmed done or explicitly adapted for circumstances. | |
| Invoke Finalize the Day by voice after planning and preparation, before gym and sauna. | Save transcript, review, approved plan and morning handoff; initiate indexing and both audios; report evidence and pending failures. | Plan approved and saved; each downstream outcome has a truthful status. | |
| Gym/sauna as planned, set a physical bedtime reminder, then sleep. | Remind rather than keep the planning call open. Further interactive coaching can use a fresh conversation. | Planning is closed; later workout/sleep completion is recorded retrospectively. |
Twenty-four hours · sequence before clock
Sleep → wake
Early waking around 05:00 is the aspiration. Set the actual wake and bed targets in the evening calendar; the sequence matters more than the exact time.
Wake → focus
AirPods, Audio 1, short mindset and precise first-task briefing. Be working within about ten minutes; fixed Brain.fm supports the first 2–3-hour block chosen in the plan.
First block → run
A roughly 15-minute run, sunlight and Audio 2’s mindset coaching. Cold shower, return to desk and hear the next-task briefing.
Meditate → work
Three guided minutes plus seven minutes of fixed meditation audio. Work cue, two-hour focus, ten-minute NSDR, then another two-hour focus when approved in the plan.
Rest of day → evening
Follow calendar commitments, communications windows, deliberate breaks and rest. Record actual block times. Daily evening review includes weekends and leisure days.
Manual tracking · existing Google Sheet
Open the existing habit and work tracker
Time and focus
Exact wake and actual bed times; every focus block start/end and total focused hours; Wake to Flow and first-block completion. Log wake and first start in the morning.
Recovery and preparation
Run, meditation, brief meditation, NSDR, short walks, food eaten, meal preparation, full next-day environment preparation, workout and sauna; evening planning recorded separately from preparation.
Commercial drivers
Sales calls completed, cold emails sent and positive replies: entered manually from CRM and Instantly. Proposals sent remains a useful assistant suggestion, not a new mandatory field silently added.
Audio 1 and Audio 2
1 · Wake to Flow
Fresh Hungarian short intro: grounded encouragement, main outcome, why, first actions, permission to start through resistance. Then the one fixed focus track. No guaranteed promise of instant flow.
2 · Run, reset and work
Personalized Hungarian run mindset, goals and day connection → cold shower → desk/task brief → 3-minute guided meditation → 7-minute fixed meditation → work cue → 2-hour focus → break cue → supplied 10-minute NSDR → restart cue → another 2-hour focus if planned.
Real-day control
Normal Telegram playback, timestamp list, pause/resume and seek. Pause before meditation if not yet at the desk. Changed priorities update the actual-day record; do not pretend the original tape changed.
Firm follow-through with intelligent adaptation
The evening conversation happens every day. The coach challenges casual skipping constructively and keeps completion honest. Sickness, travel, being off, weekends and intentional leisure change the reasonable plan and depth of conversation. No imposed fixed reduced routine. Rest and spontaneous time are legitimate planned outcomes.
Weekly planning revisits the business pipeline, current constraint, three priority projects and longer horizons. Its exact schedule remains open; it is not a hidden prerequisite for tonight.