✅ RULE 1 — MOVE (Body)

• Gym or workout: 45 mins

• OR walk: 30 mins

• Minimum version: 10 mins

Movement is non-negotiable.

✅ RULE 2 — EAT LIKE AN ADULT (Food)

• No junk before lunch

• Protein in breakfast

• No calories after dinner

Discipline beats motivation.

✅ RULE 3 — CONTROL THE DEVICE (Mind)

• No phone in the first 60 minutes after waking

• Phone use only in 3 windows

Attention is power.