WholeRoot tool
Build Your Daily Rhythm
Create practical timing windows for sleep, light, caffeine, movement and recovery—based on the life you actually live.
Core principle
Anchor what can be anchored.
Adapt what cannot. A rhythm plan should respect work, family, safety, seasons, light, stress and the body you actually live in.
WholeRoot tool
WholeRoot Circadian Rhythm Planner
Build your daily rhythm
Enter the times that shape your day. We will turn them into suggested windows for sleep, light, caffeine, movement and recovery.
This is a planning tool, not a sleep diagnosis or a promise that your body will follow a perfect schedule.
This planner is designed for adults. It creates general timing suggestions and does not diagnose sleep or circadian conditions.
Safety note
Planning can help, but sleepiness can become a safety issue before the plan is perfect.
Timing windows
The planner suggests workable windows, not rigid instructions or exact circadian-phase calculations.
Shift-aware
Use it for regular days, early starts, evenings, night shifts, rotating schedules or irregular weeks.
Private by default
Your schedule details stay in this browser. They are not placed in the URL or sent to an account.
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