A calendar that protects your joy first — so work stops feeling like punishment.

Step 1 — The Hard Landscape

Choose the non-negotiables you want protected. Sleep, meals, commute — the anchors that hold your week.

Step 2 — The Dopamenu

Pick the play that recharges you. This goes on the calendar before work, not as a reward after.

Appetizers — Quick Dopamine Hits (5–15 min)

Entrees — Deep Recharge (30–60 min)