Marginal gain checklist

Marginal Gains Checklist — Stability & Sleep

Sleep / Evening

☐ Meds → Teeth → Bed (sleep anchor) ☐ No new inputs after evening cutoff ☐ 20-minute “no responsibility” window ☐ Protect bedroom as wind-down space

Bedroom Environment

☐ Clear visible surfaces (nightstand, dresser, desk) ☐ Use containment bin for “not tonight” items ☐ Maintain landing strip for daily items ☐ Place rug along dog pacing path

Dog Management

☐ Bedroom closed when leaving house ☐ Dogs have secondary den area (sofa/bed) ☐ Leave scent item (shirt/pillowcase) ☐ Rotate scent items periodically ☐ Double potty before leaving ☐ Use enzyme cleaner on accident areas

Food / Work Stability

☐ Protein first meal on shift ☐ Default snack box ready ☐ Half-pack rule after interrupted meals ☐ 2-minute rig nest setup at shift start ☐ Use documentation phrase bank

Regulation / Maintenance

☐ Intentional outside pause when letting dogs out ☐ Weekly admin block (bills / logistics) ☐ Use “minimum viable evening” when exhausted

Guiding Rule

Reduce visible demands. Automate stability where possible. Consistency > perfection.