Morning rhythm (20–40 min)
Hydrate first — 12 oz of water before caffeine helps with first-trimester nausea and postpartum recovery.
Move for 5 minutes — gentle stretching or a short walk to stimulate circulation.
Eat protein within an hour of waking to stabilize blood sugar.
Set one intention for the day (use the Today's Intention card on Home).
Evening wind-down (30–45 min)
Dim screens 60 minutes before bed; melatonin production rises in dim light.
Warm shower, magnesium lotion on legs, and 4-7-8 breathing.
Journal three wins from the day — no matter how small.
Bed by the same time nightly when possible. Sleep regularity matters more than total hours.