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1. 1Anchor a fixed sleep and wake time (Same times 7 days a week, including weekends)
2. 2Protect a full 8-hour sleep opportunity (~8 hours in bed to net 7-9 asleep)
3. 3Cool the bedroom (~18.3 C / 65 F)

1. 1Visual focus warm-up (30 to 60 sec soft gaze at a single point)
2. 2Timed deep-work block (~25 to 90 min, single task, phone out of reach)
3. 3Deliberate defocus break (5 to 10 min, let the mind go diffuse)

1. 1Sleep 7 to 9 hours, consistently (Protect deep sleep; treat snoring/apnea)
2. 2Lift heavy, don't over-do endurance (Resistance training most days; compound lifts)
3. 3Get body fat into a healthy range (Avoid both excess fat and very low fat)

1. 1Track resting heart rate every morning on waking, lying down, before caffeine, for at least a week (Daily, 1 week+)
2. 2Estimate your anaerobic threshold as a starting point, then refine with a clinician ((220 - age) x 0.6 as a rough estimate; x 0.5 if more severely affected)
3. 3Wear a heart-rate monitor with an alarm set at your threshold and rest when it sounds (During daily activity)

Pacing comes first here. Anything below is an optional support, not a treatment, and the evidence is limited. Check with your clinician before adding it.