The Architecture of a Good Week
Consistency beats intensity. This protocol is designed to standardize your week so that you are never guessing what comes next. It is divided into three phases: The Reset, The Rhythm, and The Reflection.
Phase 1: The Sunday Reset
The success of your week is determined 24 hours before you start driving. Sunday is for “Staging.” If you start Monday with dirty laundry and no food, you are already behind.
The Departure Checklist
Coach’s Tip: The “Launch Pad”
Place your bag, your keys, and your boots by the door on Sunday night. Eliminate the frantic Monday morning search. Visual calm creates mental calm.
Phase 2: The Daily Rhythm (Mon-Fri)
The Launch (First 60 Minutes)
Do not touch your phone for the first 15 minutes. Social media floods your brain with dopamine and stress before you’ve even stood up.
The Mid-Day Reset (Your 30-min Break)
Use your DOT mandatory break to reset your nervous system, not just to eat.
- Exit the cab. Physically leave the “work container.”
- Walk for 10 minutes. This reactivates circulation and combats the “sedentary fog.”
- Eat a light meal (protein + veg). Avoid heavy carbs that cause the 2 PM crash.
The Shutdown Ritual (Last 60 Minutes)
How you end today determines how you start tomorrow.
The “Parked” Checklist
- Complete Post-Trip Inspection.
- Update Logbook immediately (don’t leave it for morning).
- Clean the Driver Seat: Remove trash, wipe steering wheel.
- Plan Tomorrow: Check weather, route, and potential parking for tomorrow night.
- Block out light. Phone on “Do Not Disturb.”
“If-Then” Rules for the Road
Decision fatigue kills focus. We automate decisions using “If-Then” protocols so you don’t have to think when you are tired.
Phase 3: The Friday Debrief
Before you sign off for the weekend, ask yourself these three questions. This closes the loop and prevents you from carrying work stress into your home life.