You know all six types of rest. Now the question is when does each one fit in your actual day - and what kind of work belongs in each part of your day too.
This module has three steps. Read how they work together before you start.
How this module works - read this first
Map your energy across the day
You tap H, M, or L for each time block. This takes 5 minutes and is the foundation for everything below.
↓ Step 2 reads your map automaticallyYour personalised rhythm appears automatically
As soon as you fill in Step 1, each time block gets two things: what kind of work is best for that energy level, and which rest insert to do right after it. The rest type rotates across all six types throughout your day - not the same one every time.
↑ Built from Step 1 · ↓ Feeds into Step 3Confirm your rest windows
Based on what Step 2 showed you, you confirm the exact moment and insert for each rest type. You take this into Module 11 to build your committed plan.
Map your energy across the day
↓ Feeds Step 2For each time block, tap H, M, or L. Add a note about what you usually do and how you feel after. Step 2 will appear automatically as you fill in your blocks.
Tap H, M or L above - Step 2 appears automatically as you go.
Your personalised rhythm
↑ Built from Step 1This comes directly from what you just filled in above. Each block shows what kind of work fits that energy level, and the best rest insert to do right after it. The rest types are distributed across all six throughout your day.
Why it happens - and what actually works
Waking between 2am and 4am is often your nervous system processing what it could not finish during the day - unresolved thoughts, background anxiety, or a stress response that never fully switched off. The brain enters a lighter sleep stage at this time and, if cortisol is still elevated, it tips into activation mode. You do not need to do anything complicated. Two to four cycles of slow breathing is enough to downregulate your nervous system and return to sleep. The extended exhale stimulates the vagus nerve and physically tells your body it is safe to switch off.
🌿 Go to the breathing exercise in Module 7 →Confirm your rest windows
Based on what Step 2 suggested for your day, confirm the exact moment and insert you will use for each rest type. Each card shows a reminder of what that rest looks like in practice. You take this into Module 11 to build your committed plan.
You have finished Module 10
Your energy map is done and your rest windows are confirmed. One final module - your committed plan.
You have already completed this module. Go to Module 11 →