Health Rules

• A living set of personal rules for protecting energy, sleep, and overall well-being. Improve incrementally — add a new bullet whenever a friction point shows up.

Sleep & evenings

• No gaming after 6PM on weeknights. Late-night sessions always extend longer than planned and break sleep. Restrict gaming to morning / early afternoon, or weekends.
• Sleep > productivity. A “lost” hour of sleep typically costs more than the hour it appears to save.

Illness

• Treat illness as a hard stop, not a soft pause. If feeling off two days in a row → full stop on day 2. Don’t push to day 3 hoping it improves.
• Recovery cost compounds: a few days of forced rest is cheaper than a week of dragging through.

Movement & environment

• Walking / nature / no-signal time are real resets — schedule them deliberately, not only when sick.
• 3x short night jogs per week (post-work, lower-temp window). Morning slots conflict with deep work and high temperature; evening cools down and decompresses the day. Added W18 after the Sat May 3 badminton breathlessness signal.
• Eat before exercise. No empty-stomach badminton or jogging — Sat May 3 session degraded fast because no food since morning.

Weekend discipline

• Default to one full off-day per weekend — no Smartclass commits, no Holistics work. Two consecutive non-rest weekends is a yellow flag.
• When the weekend is booked for deep work (e.g., H1 self-reflection + CV refresh), keep at least the Saturday morning slow.

Notes

• Re-read this page during weekly planning (Friday wrap-up) and after any sick day or low-energy week.
• When a rule causes friction in practice, capture the friction here as a new bullet, then iterate.