Harald, in progress.

runs/

Experiments on myself. The protocol first, the data in public, a verdict on the last day.

Three runs since 4 Aug·two closedThe method

Now runningExample textDay 12 of 30·since 29 Sep·verdict 28 Oct

Run 03: morning light, 30 days

Hypothesis

Ten minutes of daylight before any screen will move my sleep earlier.

Protocol

  1. Outside within 30 minutes of waking.
  2. Ten minutes at least, no sunglasses.
  3. No screen before it. Nothing else changes.

Verdict so far

Works

The 7-night mean has cleared the baseline since night 5. Final call on day 30.

Fig. 1Fell asleep, night by nightUpdated Sun 11 Oct, 07:05

Run 03·day 12 of 30Example text

What moves, what doesn’t

Three measures·last 7 days against the 14 before the run

  1. Fell asleep

    From the sleep tracker, unedited.

    −33 min00:42 → 00:09, range −49 to −17 min

    Works

    It moves, and keeps moving.

  2. First focus block

    Stopwatch, until the first break.

    +2 min24 → 26 min, range −3 to +7 min

    Not yet

    Up a little, still inside the noise.

  3. Energy at 3 p.m.

    One tap, 1 to 5, at 3 p.m. sharp.

    0.03.1 → 3.1, range −0.4 to +0.4

    Not yet

    Flat so far. Twelve days may be too few.

The dataExample text

The log

Last six mornings·All 26 rows, CSV

DayDateOutsideLightFell asleepNote
1210 Oct07:3612 min23:56OvercastOutside 07:36, Light 12 min
119 Oct07:3114 min23:51ClearOutside 07:31, Light 14 min
108 Oct07:3810 min00:09RainOutside 07:38, Light 10 min
97 Oct07:2911 min23:58ClearOutside 07:29, Light 11 min
86 Oct07:3312 min00:05OvercastOutside 07:33, Light 12 min
75 Oct——00:49Missed: slept in, phone first

Closed

Earlier runs

Suggest the next run

  1. 0225 Aug – 14 Sep21 daysExample text

    News after noon, 21 days

    If the news waits until noon, the morning goes to reading.

    What I keep

    Mornings open on a book. The news waits for lunch.

    Works

    +26 minreading before noon, a dayrange +14 to +37

  2. 014 – 17 Aug14 daysExample text

    No caffeine after 2 p.m., 14 days

    If the coffee stops at two, I fall asleep earlier.

    What I keep

    Nothing. The coffee wasn’t it. Next suspect: the light. Hence Run 03.

    Doesn’t work

    −3 minfell asleep, against baselinerange −16 to +11, inside the noise

The long gamesExample text

Quests

Three at a time·revised 6 Oct

  1. Build the agent I’d hire

    An assistant to run my week. It listens and acts; since October it remembers.

    Stage 3 of 5: Remembers, on the way to Runs the week. Next: plans

    LatestQG learns to rememberbuilds/

  2. Put the body back in the plan

    The project I kept postponing. Sleep first, then strength, one run at a time.

    Stage 1 of 3: Sleep, on the way to Stamina. Two runs so far

    LatestRun 03, day 12runs/

  3. Think in public until v1.0

    One repository, a new version every month: what I write, build and test.

    v0.7 of v1.0: Frontier, on the way to v1.0. Next: v0.8, early November

    Latestv0.7.2, 12 Octchangelog