Free guide
The one-page week: routines, sleep, and finding time to move
General education on planning a week you can repeat, written by Alex Morgan as one page you can keep rather than a course you have to finish.
What the guide covers, and how to get it
What is in it
1. Find the hours that are actually yours
How to read your own week honestly, which evenings to stop counting on, and why a plan built on the ambitious version of your schedule is the one that collapses.
2. Decide dinner before the day decides it
Cooking once and eating twice, naming whose night it is, and choosing the bought meal in advance so 7:40pm is not a decision point.
3. A wake time before a bedtime
Why holding one wake time across the weekend does more for a routine than a stricter bedtime on a Tuesday, and how to write it down so it survives a bad week.
4. The walk you would keep on your worst week
Sizing movement to the week you will actually have, and putting it on specific days rather than as a daily intention.
This is general education about routines. It carries no program claims and no results framing. Coaching only. No diagnosis, no lab testing, and no replacement of medical care.
The page you keep
One page · written for you
| Routine | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| Sleep | Lights out 10:45 | Lights out 10:45 | Lights out 10:45 | Lights out 11:00 | Same wake time | Same wake time | |
| Meals | Dinner decided | Cook double | Leftovers | Dinner decided | Eat out, planned | Shop + prep 30 min | |
| Movement | 25 min walk | 25 min walk | 25 min walk | Longer walk | Rest |
Mon
- Sleep
- Lights out 10:45
- Meals
- Dinner decided
- Movement
- 25 min walk
Tue
- Sleep
- Lights out 10:45
- Meals
- Cook double
- Movement
- Nothing scheduled
Wed
- Sleep
- Lights out 10:45
- Meals
- Leftovers
- Movement
- 25 min walk
Thu
- Sleep
- Lights out 11:00
- Meals
- Dinner decided
- Movement
- Nothing scheduled
Fri
- Sleep
- Nothing scheduled
- Meals
- Eat out, planned
- Movement
- 25 min walk
Sat
- Sleep
- Same wake time
- Meals
- Shop + prep 30 min
- Movement
- Longer walk
Sun
- Sleep
- Same wake time
- Meals
- Nothing scheduled
- Movement
- Rest
Where to send it
No mailing system is connected yet, so this records interest only and sends you nothing.
The guide is free and stays free
It is education, not a trial of anything. If you would rather lay out a week right now than read about it, the planner does that in about a minute.