THE PROTOCOL
Anchored to your shift clock, not the wall clock.
Two when you wake up. One mid-shift. One before sleep. The routine survives a rotating schedule.
AT WAKE-UP
01B.
Hour One + Baseline
With or before the first coffee. Every morning, on shift or off.
MID-SHIFT
09
Hour Nine
When the wall hits. Shift days only.
BEFORE SLEEP
13
Hour Thirteen
Every night, so sleep doesn't depend on the schedule.
SHIFT DAY
4 DOSES
OFF DAY
3 DOSES
FILLED DOT = TAKE · OPEN DOT = SKIP
THE LINE · FOUR FORMULAS
01
Hour One
METABOLISM + ENERGY
Steady energy to start. No jitters, no crash at four.
EVERY MORNING
09
Hour Nine
ON-SHIFT FOCUS
Clean focus for the wall, the hour every nurse knows.
WHEN THE WALL HITS
13
Hour Thirteen
POST-SHIFT + NIGHTLY SLEEP
Wind down after handoff. Real sleep before the next one.
BEFORE SLEEP
B.
Baseline
IMMUNITY + RECOVERY
The quiet work, on and off shift.
EVERY MORNING