Start with calm structure
Upgrade daily basics with light movement, breathable spaces, and steady nutrition.
- Keep routines simple and repeatable.
- Hydrate, move, and rest before reaching for stimulants.
- Check in weekly and adjust gently.
Add gentle support
Layer supportive supplements thoughtfully after dialing sleep, hydration, and balanced meals.
- Choose supplements that fit the goal of this guide.
- Review interactions with your clinician before starting.
- Track how you feel for two weeks, then adjust.
Wellness cue
Small, steady shifts compound faster than extreme overhauls.
"Design your routines so they feel easy on your calmest and busiest days."