BODYBUDDY
Featured by BodyBuddy
A four-week plan to keep weekend wake times close to weekday timing while gradually allowing more sleep on weeknights. A short, early Saturday nap can be used when needed.
BodyBuddy will text you every day to keep you on track.
This four-week plan steadies your body clock by keeping weekend wake times close and moving weeknight bedtime earlier.
Repeat these check-ins each week while bedtime shifts earlier.
Day 1 · Once
Tell BodyBuddy your usual weekday wake time so weekend check-ins have a clear target.
Saturday · Morning and optional nap
Sunday · Morning and evening
Week 4 · End of four weeks
BodyBuddy shows how the difference between weekday and weekend wake times has changed.
One weekend wake rule and gradual weeknight changes address the schedule mismatch.
Choose your weekday wake time and get up no more than one hour later on weekends.
If you are truly short on sleep, take one 20-minute Saturday nap before 3 pm, then keep a normal bedtime.
Move weeknight bedtime 15 minutes earlier each week until weeknight sleep is within one hour of the amount your weekend sleep suggested.
Large Saturday sleep-ins can shift your body clock and make Monday mornings feel like crossing time zones.
These are the concrete habits that make up the plan.
Want help following this plan?
BodyBuddy texts you each day to help you fit this plan into your actual life.
Public plan copy only. Private notes, conversations, attachments, and health preferences aren’t included.
