Is Your Morning Routine
Broken?

How do you feel in the first 30 minutes after waking?

This is your Cortisol Awakening Response (CAR). It determines your baseline for the day.

• Alert, ready to move
• Groggy, need a moment
• Dazed, struggle to function

How soon after waking do you consume caffeine?

Caffeine immediately upon waking hacks your adenosine receptors, creating a rebound afternoon crash.

• After 90-120 minutes
• Within 30-60 minutes
• Immediately / First thing

What does your first meal of the day look like?

High-carb breakfasts trigger insulin spikes that suppress your cortisol rhythm.

• Protein-dominant (30g+)
• Mixed (e.g. Oatmeal + Fruit)
• Carbohydrate-dominant or skip

Do you experience a significant energy dip around 2pm?

The mid-afternoon wall is usually a symptom of morning metabolic mismanagement.

• Rarely, my energy is steady
• Sometimes, usually after lunch
• Yes, consistently every day

How would you describe your evening state?

High evening cortisol means you are wired, but tired. This kills your sleep architecture.

• Calm, ready for sleep
• Restless, thoughts racing
• "Wired but tired"

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