Build a morning routine around your real energy curve

Here's my actual week: {{when you wake, first obligation, when meetings usually start, when you crash, when you get a second wind}}. Non-negotiables: {{kids, commute, gym, medication, whatever}}. The work that deserves my best hours: {{name it}}.

Design the first three hours around my real curve, not an idealised one.

Give me: what goes in my sharpest block and what must be kept out of it, what to move into the flat part of the morning, and the smallest possible startup sequence to get from waking to working.

Constraints: no habit that requires waking earlier than I already do. No more than two new things at once. Everything must survive a bad night's sleep — give me the reduced version of each element for those days.

Then tell me what has to be pushed out of the morning to make room, and who I need to tell about it. Finish with the one thing to change first, and how I'll know in a week whether it worked.