Quick overview — 20 chapters, step‑by‑step, privacy‑first, and built for daily use. Key contents in bullet points:

• Daily Check‑In Scripts — ready‑to‑use 5‑question morning and evening templates.
• Signal Selection — how to pick 3–6 meaningful metrics (sleep, mood, steps, focus).
• AI Tool Selection — criteria for apps, wearables, data export, and EU privacy options.
• Privacy and Consent Playbook — local vs cloud storage, encryption basics, and exit strategy.
• Micro‑Interventions Library — 2–15 minute evidence‑based actions (breathing, walks, sprints).
• Adaptive Prompts — explainable AI suggestions that learn your patterns without overreaching.
• Emotion Regulation Toolkit — fast grounding, paced breathing, and cognitive reframes with before/after ratings.
• Work and Focus Module — energy forecasting, deep‑work protection, and Pomodoro tuning.
• Sleep and Recovery Plan — combining wearable data with simple experiments to improve consistency.
• Nutrition and Movement Nudges — minimal logging, context‑sensitive suggestions, and low‑effort recipes.
• Weekly and Quarterly Routines — 10–15 minute weekly syntheses and quarterly goal reviews.
• Goal Alignment and Values Mapping — tag check‑ins to life domains and auto‑aggregate progress.
• Crisis and Escalation Protocol — clear flags, human handoffs, and consented data sharing.
• Team and Family Scaling — opt‑in dashboards, aggregated trends, and boundary rules.
• Futureproofing Checklist — data portability, model updates, and an exit plan.