The Full Ritual
The step-by-step rhythm from morning to night.
Saturday, I told you about the meeting you keep skipping.
The one with your nervous system. The one where the CEO of your Body’s Boardroom finally sits down, stops reacting, and starts leading.
I showed you what it costs to keep canceling—the 3pm crash, the 9pm spiral, the 15-20 hours a week you’ve been losing to fog, depletion, and decisions made from fumes.
And I showed you what changes when you stop treating yourself as the line item that gets cut.
Today, I’m handing you the full agenda.
This is The Full Ritual.
It’s the step-by-step system I’ve built over 20 years—through raising kids, empty-nesting, moving in with my partner, travel, and every season of life in between.
It runs from morning prep to the 9pm body scan. It’s specific enough to follow, flexible enough to adapt. And it’s designed to make your protected lunch feel like a rhythm, not a battle.
A note before we begin:
I’m giving you this as a prescription. Not because it’s the only way—but because this is how real learning works.
Follow the map first. Try it as written. Live in it for a week before you start rearranging the furniture.
Once you’ve experienced the rhythm, you’ll know what to adjust. You’ll feel where it needs to flex for your life, your capacity, your season.
But most people never get there because they start by skipping the uncomfortable parts—which are usually the parts that move the needle.
So: try it as written. Then make it yours.
The Architecture: Four Anchor Points
The Full Ritual has four anchor points across your day:
Morning Prep — Set the day before the day sets you
The Lunch Ritual — Your non-negotiable meeting with your nervous system
3pm Energy Audit — The check-in that catches the drift
9pm Body Scan — Close the loop before sleep
Each one builds on the last. Miss one, and you can recover at the next. Miss all of them, and you’ll feel it—in your energy, your clarity, and your capacity to lead your own life.
Let’s walk through each.