Daily recovery — AEVAR Score and prescription
AEVAR Score
Morning sunlight, 10 min
Anchors — lifts tomorrow's recovery ceiling.
Do this before 9:00 am to bank +5 pts.
Recovered and ready — push your priority.
Body's primed. Eat consistently, train at intent, and lock in your top action before lunch.
AEVAR Brief — Today's Plan
Exactly what to do next — morning, midday, evening. Tap a step to mark it done, or start the built-in timer.
Prime the system. Set the day's intent.
- Hydrate + electrolytes
16–20 oz water with a pinch of salt before caffeine.
1:00 - 10 min daylight + movement
Step outside, walk easy. Anchors your circadian rhythm.
10:00 - Protein-forward breakfast (40g+)
Eat within 60 min of waking to stabilize energy.
- Box-breath reset
4-4-4-4 breathing to set tone before the day starts.
4:00
Sleep slipped
Sleep drifted 2.2% below last week. This is your highest-leverage fix.
Sleep duration lowers Next-day HRV
Across the last 13 days, days with higher sleep duration tracked with lower next-day hrv (r=-0.38). Worth protecting.
Today's Prescription
slightly suppressed — anchoring will lift recovery ceiling.
Score supports moderate aerobic load. Avoid work today.
was elevated last night. protects tomorrow's score.