After Protocol - Response

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A) Energy drinks or stimulants

B) Last caffeine time (approx)

C) Eat within 90 minutes of waking

D) 10-minute walk most days

E) Late-night food/snacks most nights

F) Alcohol within 3 hours of bed

G) Bathroom strain/urgency (0–10)

H) Average sleep hours

1) Move caffeine earlier 2) Add a simple breakfast 3) Reduce late-night food 4) Reduce alcohol timing or amount 5) Add the 10-minute walk 6) Improve evening wind-down

Optional clarifier (1–2 sentences)

LOTSWS Quick Check-In (Optional, ~60 seconds)

Baseline (quick answers)

Choose Your Focus (pick up to TWO)