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Understand the core principle before diving into the protocols. It changes how you think about sleep entirely.
Go to File โ Make a Copy in Google Sheets to get your own editable version. Start filling it in from tonight.
Find it in Part 4 of the book. You don't need to implement everything at once โ just pick your three focus habits for Week 1.
Decide on your fixed wake time and set your alarm before you go to sleep. This is Protocol 1 and it's the most important thing in the book.