Komorebi OS

Daily Protocol · v3
Daily checklist0 / 0
7-day conformity
🌅Morning
✓
Sunshine — 10 min, no sunglasses
Within 30 min of waking. Beach walk, balcony, or school run on foot.
⏱ 10 min
✓
Smoothie + supplements
Protein, greens, creatine, Slow-Mag. Caffeine hard stop at 11am.
⏱ 10 min
✓
Meditation
12 min daily beats 60 min weekly.
⏱ 12 min
✓
Journal — 10Qs + freewrite
10-step questionnaire then freewrite. End with mantra: "I am relentless, disciplined and focused."
⏱ 15 min
🏋️Movement
✓
Exercise — per schedule
Check Whoop first. Red → Z2 only. Green → follow the plan.
⏱ 60 min
✓
GTG — 3 rounds
Push-ups, bird dogs, SL DLs, hip bridge iso, hand/wrist + affirmations. Space through the day.
3 × 5 min
🌙Evening
✓
Prep for next day
6pm
✓
Last meal before 6pm
6pm cutoff
✓
Devices away by 6:30pm
6:30pm
✓
Pennebaker journal — 5 min
Name the stressor. No editing, no solving.
⏱ 5 min
✓
In bed 8:30 — asleep by 9:30
Read fiction first. 30–60 min.
9:30pm
Weekly targets
Sauna (3× · 60min)
180 min
Ice bath (3× · 10min)
30 min
Z2 Cardio
150 min
Z4 Intervals
16 min
Nature
90 min
Pennebaker
40 min
Social
60 min
Massage/aesthetic
60 min
Total weekly protocol: ~9 hrs
Front-loading logic

Mon–Wed carry the heavy load. Thu–Fri medium intensity. Sat–Sun nature, social, and reset. Surf lesson = nature + Z2 + cold — ticks three boxes at once.

Monday
Sauna + Z4 + Ice bath + Pennebaker
HIGH
~2.5 hrs
▼
🌅Daily stack90 min
⚡Z4 intervals — 4×4 min hard, 3 min rest28 min
🏊Z2 warmup/cooldown swim20 min
🔥Sauna — 80°C+60 min
🧊Ice bath — 10–15°C post-sauna10 min
✍️Pennebaker deep write — current stressor20 min
How to score

Whoop metrics use actual values. Perceived scores: 1–3 poor · 4–7 average · 8–10 good. Log every morning.

🔥Recovery Anchors
✓
Sauna ×3 — Mon, Wed, Fri
80°C+, 60 min each. Post-workout ideal. Hydrate before. Progress target: 4× for full Laukkanen longevity alignment.
3× · 180 min
✓
Ice bath ×3 — Mon, Wed, Sat
10–15°C, 10 min each = 30 min total. Søberg 11 min/week target met. Not immediately pre-sleep.
3× · 30 min
✓
Z2 cardio — 150 min total
Tue 50 + Thu 50 + Fri 50. Nasal breathing, conversational pace. Surf lesson counts on Sat. Max 1× ruck/week.
3× · 50 min
✓
Z4 intervals — Mon + Wed
4×4 min hard each session = 16 min Z4 total. Skip if HRV red.
2× · 8 min each
✓
Nature — 90 min total
Tue 30 + Thu 30 + Sat 30. Surf lesson on Sat clears this entirely. Barefoot on sand counts double.
3× · 30 min
✍️Deep Processing
✓
Pennebaker — Mon, Wed, Sat
20 min each, same stressor all 3 days. Unedited emotional processing. No problem-solving — just feel it.
3× · 20 min
✓
Weekly review — Sunday 20 min
Whoop 7-day HRV trend. One win. One stressor. One protocol change. Rebuilds perceived agency.
Sun · 20 min
🤝Social + Family + Aesthetic
✓
Social connection — 2× scheduled
Slot 1: Tue or Fri with inner circle (Henry/Frank/Charlie/crew). Slot 2: Susie — real conversation, not logistics. Schedule Monday morning.
2× scheduled
✓
Family outing — out of house, phone-free
Sat or Sun. Beach, mountain, surf with Hector. Active engaged time counts as social connection. Passive co-presence (TV) does not.
Sat/Sun
✓
Massage or aesthetic — 60 min
Friday slot. Buccal massage (Nina), microneedling, or Dr. Erasmus. Book in advance — don't leave open.
Fri · 60 min