Begin and End Well — Morning and Evening Routines

The Problem

"There is no shortage of advice about mornings: wake at five, a habit in twenty-one days, one routine that will change your life. Some of it holds up and much of it does not, and none of it was written for your body clock or your week. This course gives you what the research supports most strongly, shows how strong the evidence is for everything else, and teaches you to test changes on yourself."

What you'll achieve

Outcomes you can expect

Know your own body clock and how far your work days pull you from it
Close the day with a shutdown and a wind-down you can keep, even on long days
Design morning and evening routines with a short version for hard days and a full one for ordinary days
Run small experiments on yourself and keep only what works

The science behind it

What you'll learn

What sleep, light, movement and caffeine guidelines actually recommend
Larks, owls and social jetlag, and how to shift your clock gradually
How habits really form, which takes weeks to months, not twenty-one days
How to check a wellness claim and grade its evidence

What's included

Everything you get

34 tools across 9 modules, 8 of them built for this course
A body clock planner that works out your chronotype and social jetlag
A reader and a one-page card for every module, and private fillable workbooks for 27 of the tools
Full research references and an evidence grade on every practice in the new tools

Who it's for

The right fit

Designed for For adults of any schedule: early risers and night owls, people who work long days or shifts, parents whose mornings start with a child, and anyone who wants calmer evenings and better mornings.

Most good days start the evening before. This course helps you build a morning routine and an evening routine that fit your own body clock and your own life, and then test them on yourself. Watch your days as they really are, find where your body clock sits, close the day on purpose, look after the night, design your first half hour, and run small, honest experiments so that you keep only what works for you. Every practice shows how strong its evidence is.

Common questions

FAQ

Do I have to get up at five?

No. The course starts by finding your own body clock. Regular times matter more than early ones, and owls build routines as good as larks.

I work shifts, or I have a baby. Is it for me?

Yes. Every tool works around the hours you actually have, and the night module includes tools for broken nights.

Where do I start?

With My Days As They Are: a week of watching your days as they are, before you change anything.

Ready to begin?

Morning and evening routines that fit your body clock, tested on yourself.

R795 /year · Annual subscription — 12 months’ full access

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