The Template
ASCENDOS EVENING PROTOCOL TEMPLATE
Complete 60 minutes before sleep. Target: 15–20 minutes. No screens after completing.
Step 1 — Revision Practice (5 min) · Replay the day. Substitute any moments below your standard with preferred versions.
Moment I'm revising: ________________________________
How it plays in the revised version: ________________________________
Step 2 — Wins Log · 3 things you did today that a person with your identity would do:
Win 1: ________________________________
Win 2: ________________________________
Win 3: ________________________________
Step 3 — Daily Scorecard
Training: Y / N
Steps: _______
Protein (g): _______
Water (oz): _______
Sleep (hrs): _______
Mindset (1–10): _______
Step 4 — Tomorrow's A1 Frog
Tomorrow's A1 Frog: ________________________________
How to Use This Template
INSTRUCTIONS
- 1Start the evening protocol at the same time every night — consistency activates automatic execution
- 2Do revision practice lying down with eyes closed — physical relaxation deepens the effect
- 3The wins must be identity-specific ("I showed up even when I didn't want to") not outcome-specific
- 4Write tomorrow's A1 Frog before closing the app — starting with clarity reduces morning friction
How AscendOS Automates This
AscendOS stores every evening protocol entry automatically, building a 120-day data record you can review in your weekly review sessions.
The free plan includes the daily check-in, morning protocol guidance, APEX AI coach, and Pillar 1 lessons. No credit card required to start.