Today’s Checklist

10:00 AM Morning meds, water, 5‑min stretch, quick tidy 10:20 AM Shower & get ready (music on) 10:45 AM Light brunch (yogurt + fruit or eggs & toast) 11:15 AM Focus block: top 1–2 tasks (30–45 min) 12:15 PM Prep for walk (fill bottle, sunscreen) 12:30 PM Walk to the lake / mindful loop (25–35 min) 1:15 PM Journal check‑in (5 min) + snack 1:30 PM Chores: laundry flip + dishes (30 min) 2:15 PM Admin: budget/car plan or messages (30 min) 2:50 PM Break: stretch, water 3:00 PM Learning/creative warmup (AI/tools/course) (45 min) 4:00 PM Free time / outside / porch 5:00 PM Meds 5:10 PM Make & eat dinner 6:00 PM Relax: audiobook or reading (30–45 min) 7:00 PM Gentle reset: tidy hotspots (10 min) 7:15 PM Therapy/reflective prompt (10–15 min) 7:45 PM TV/YouTube wind-down (light, feel-good) 9:00 PM THC + music creation (45–60 min) 10:15 PM Shutdown: teeth, face, meds check, water by bed 10:30 PM Bedtime