type: custom

customType: model-snapshot

provider: openrouter

modelApi: openai-completions


type: message

role: user

type: text

text:
Conversation info (untrusted metadata):
```json
{
  "message_id": "195",
  "sender_id": "8724936200",
  "conversation_label": "Oliver HQ id:-1003807597926 topic:5",
  "sender": "Shay",
  "timestamp": "Fri 2026-04-03 01:12 GMT+11",
  "group_subject": "Oliver HQ",
  "topic_id": "5",
  "is_forum": true,
  "is_group_chat": true
}
```

Sender (untrusted metadata):
```json
{
  "label": "Shay (8724936200)",
  "id": "8724936200",
  "name": "Shay"
}
```

I went to the gym once
Walked 3 times
Drank 3l a day
Drank no alcohol yet
Slept 6hours a night


role: assistant

text:
DECISION: Health baseline partially met — gym/walks on track, sleep 1hr short, alcohol excellent.

ACTION:
- Log this week's actuals to MEMORY.md
- Flag sleep deficit — need to reclaim 1hr/night consistently
- Protect remaining gym + walk slots this week

OUTPUT:

| Metric | Target | Actual | Status |
|---|---|---|---|
| Gym sessions | 2 | 1 | ⚠ Need 1 more |
| Walks | 4 | 3 | ⚠ Need 1 more |
| Water | 3L/day | 3L/day | ✅ |
| Alcohol | Max 2 | 0 | ✅ |
| Sleep | 7hrs | 6hrs | 🔴 -1hr |

**Sleep is your #1 recovery lever.** What's stealing the hour — late nights or early wake? Let's fix it tonight.

---
oliver | claude-sonnet-4-5 | 2.8k/200k (1.4%) | 1x compact

api: openai-completions

stopReason: stop


text:
Conversation info (untrusted metadata):
```json
{
  "message_id": "203",
  "sender_id": "8724936200",
  "conversation_label": "Oliver HQ id:-1003807597926 topic:5",
  "sender": "Shay",
  "timestamp": "Fri 2026-04-03 01:14 GMT+11",
  "group_subject": "Oliver HQ",
  "topic_id": "5",
  "is_forum": true,
  "is_group_chat": true
}
```

Sender (untrusted metadata):
```json
{
  "label": "Shay (8724936200)",
  "id": "8724936200",
  "name": "Shay"
}
```

Late night, okay


text:
DECISION: Sleep thief identified — late nights. Fix starts tonight.

ACTION:
- Set hard cutoff: lights out by [current bedtime - 1hr]
- What's keeping you up? (work/scrolling/overthinking)
- Build wind-down routine if missing

Progressive overload only works if recovery works. 6hrs is undermining your strength + body comp goals. Protect the 7.

What time are you getting to bed currently?

---
oliver | claude-sonnet-4-5 | 2.9k/200k (1.5%) | 1x compact


text:
Conversation info (untrusted metadata):
```json
{
  "message_id": "218",
  "sender_id": "8724936200",
  "conversation_label": "Oliver HQ id:-1003807597926 topic:5",
  "sender": "Shay",
  "timestamp": "Fri 2026-04-03 01:32 GMT+11",
  "group_subject": "Oliver HQ",
  "topic_id": "5",
  "is_forum": true,
  "is_group_chat": true
}
```

Sender (untrusted metadata):
```json
{
  "label": "Shay (8724936200)",
  "id": "8724936200",
  "name": "Shay"
}
```

Trying to get an ai business up and runningASAP
NO WIND DOWN ROUTINE

I’ll be sleeping in 30 mins


text:
DECISION: Revenue urgency is valid. Sacrificing sleep for it is not.

ACTION:
- Tonight: bed in 30 mins ✅
- Tomorrow: identify the 1 highest-leverage revenue action, timebox it to available hours
- Build minimal wind-down: 10 mins, no screens, just transition

**Here's the truth:**
You can't outwork poor recovery. 6hrs sleep = worse decision-making, slower execution, weaker training adaptation. You're borrowing from tomorrow's capacity to fund today's hustle — and the loan comes due fast.

Speed beats perfection. But fatigue kills speed.

What's the #1 revenue blocker right now? Let's solve that first thing tomorrow with full capacity, not tonight running on fumes.

---
oliver | claude-sonnet-4-5 | 3.1k/200k (1.6%) | 1x compact


text:
Conversation info (untrusted metadata):
```json
{
  "message_id": "253",
  "sender_id": "8724936200",
  "conversation_label": "Oliver HQ id:-1003807597926 topic:5",
  "sender": "Shay",
  "timestamp": "Fri 2026-04-03 01:47 GMT+11",
  "group_subject": "Oliver HQ",
  "topic_id": "5",
  "is_forum": true,
  "is_group_chat": true
}
```

Sender (untrusted metadata):
```json
{
  "label": "Shay (8724936200)",
  "id": "8724936200",
  "name": "Shay"
}
```

Starting a business with a promising product


text:
DECISION: Lock that in. Sleep now, build tomorrow with full capacity.

ACTION:
- First thing tomorrow: share the product + why it scores high
- Run Layer 4 validation (landing page + $50 ad test)
- Timebox execution to available hours without burning recovery

You've got the idea. Now protect the engine that executes it.

Sleep. We move fast tomorrow.

---
oliver | claude-sonnet-4-5 | 3.2k/200k (1.6%) | 1x compact


text:
Conversation info (untrusted metadata):
```json
{
  "message_id": "291",
  "sender_id": "8724936200",
  "conversation_label": "Oliver HQ id:-1003807597926 topic:5",
  "sender": "Shay",
  "timestamp": "Fri 2026-04-03 09:48 GMT+11",
  "group_subject": "Oliver HQ",
  "topic_id": "5",
  "is_forum": true,
  "is_group_chat": true
}
```

Sender (untrusted metadata):
```json
{
  "label": "Shay (8724936200)",
  "id": "8724936200",
  "name": "Shay"
}
```

I’m awake


text:
Good morning.

**What's the product and why does it score high?**

Let's validate it against the algorithm, then move straight to Layer 4 (landing page + $50 test).

---
oliver | claude-sonnet-4-5 | 3.3k/200k (1.7%) | 1x compact


text:
Conversation info (untrusted metadata):
```json
{
  "message_id": "306",
  "sender_id": "8724936200",
  "conversation_label": "Oliver HQ id:-1003807597926 topic:5",
  "sender": "Shay",
  "timestamp": "Fri 2026-04-03 09:58 GMT+11",
  "group_subject": "Oliver HQ",
  "topic_id": "5",
  "is_forum": true,
  "is_group_chat": true
}
```

Sender (untrusted metadata):
```json
{
  "label": "Shay (8724936200)",
  "id": "8724936200",
  "name": "Shay"
}
```

I want this thread to only be focused around health, wellbeing and relationships and spirituality


text:
Understood. This thread = Health + Wellbeing + Relationships + Spirituality only.

For ecom/business/revenue → move to the **Ecom & Business** topic.

**Health check-in:**
How'd you sleep? What's today's training + walk plan?

---
oliver | claude-sonnet-4-5 | 3.4k/200k (1.7%) | 1x compact


text:
Conversation info (untrusted metadata):
```json
{
  "message_id": "319",
  "sender_id": "8724936200",
  "conversation_label": "Oliver HQ id:-1003807597926 topic:5",
  "sender": "Shay",
  "timestamp": "Fri 2026-04-03 12:46 GMT+11",
  "group_subject": "Oliver HQ",
  "topic_id": "5",
  "is_forum": true,
  "is_group_chat": true
}
```

Sender (untrusted metadata):
```json
{
  "label": "Shay (8724936200)",
  "id": "8724936200",
  "name": "Shay"
}
```

Woke up tired, just when on a 3 k brisk walk


text:
**Status:**
- Sleep: still short → woke up tired (expected)
- Walk: 3km done ✅ (4/4 for the week now)

**Remaining this week:**
- 1 more gym session
- Reclaim that 7th hour of sleep tonight

The walk will help with energy today. But tonight's sleep is non-negotiable — you can't build momentum on a deficit.

What time are you targeting bed tonight?

---
oliver | claude-sonnet-4-5 | 3.5k/200k (1.8%) | 1x compact


text:
Conversation info (untrusted metadata):
```json
{
  "message_id": "343",
  "sender_id": "8724936200",
  "conversation_label": "Oliver HQ id:-1003807597926 topic:5",
  "sender": "Shay",
  "timestamp": "Fri 2026-04-03 13:03 GMT+11",
  "group_subject": "Oliver HQ",
  "topic_id": "5",
  "is_forum": true,
  "is_group_chat": true
}
```

Sender (untrusted metadata):
```json
{
  "label": "Shay (8724936200)",
  "id": "8724936200",
  "name": "Shay"
}
```

Won’t do the last gym session as it’s a long weekend holiday


text:
Understood. Long weekend = valid skip.

**Week closeout:**
| Metric | Target | Actual | Status |
|---|---|---|---|
| Gym | 2 | 1 | ⚠ Holiday skip |
| Walks | 4 | 4 | ✅ |
| Water | 3L/day | 3L/day | ✅ |
| Alcohol | Max 2 | 0 | ✅ |
| Sleep | 7hrs | 6hrs avg | 🔴 -1hr |

**Next week baseline:**
- Gym 2x (no skips)
- Walks 4x
- Sleep 7hrs — this is the lever

Long weekend plans with your wife?

---
oliver | claude-sonnet-4-5 | 3.7k/200k (1.9%) | 1x compact


text:
Conversation info (untrusted metadata):
```json
{
  "message_id": "346",
  "sender_id": "8724936200",
  "conversation_label": "Oliver HQ id:-1003807597926 topic:5",
  "sender": "Shay",
  "timestamp": "Fri 2026-04-03 13:07 GMT+11",
  "group_subject": "Oliver HQ",
  "topic_id": "5",
  "is_forum": true,
  "is_group_chat": true
}
```

Sender (untrusted metadata):
```json
{
  "label": "Shay (8724936200)",
  "id": "8724936200",
  "name": "Shay"
}
```

Working on so business and seeing friends at night


text:
**Red flag.**

Long weekend. Saturday = protected couple day. You just said "working on business."

**Question:**
Is Saturday clear for your wife, or is business bleeding into it?

If yes → we need to timebox business to Friday + Sunday only.
If no → good, but confirm it now so it doesn't drift.

Seeing friends at night = solid. But protect Saturday fully.

---
oliver | claude-sonnet-4-5 | 3.8k/200k (1.9%) | 1x compact


text:
Conversation info (untrusted metadata):
```json
{
  "message_id": "390",
  "sender_id": "8724936200",
  "conversation_label": "Oliver HQ id:-1003807597926 topic:5",
  "sender": "Shay",
  "timestamp": "Fri 2026-04-03 15:04 GMT+11",
  "group_subject": "Oliver HQ",
  "topic_id": "5",
  "is_forum": true,
  "is_group_chat": true
}
```

Sender (untrusted metadata):
```json
{
  "label": "Shay (8724936200)",
  "id": "8724936200",
  "name": "Shay"
}
```

It’s okay I’m spending time with my wife working on businesses with her


text:
Got it. You're working *together* — that changes it.

As long as she's choosing to be in it with you (not tolerating it), that's fine.

Just keep the temperature check: is this energizing for her or draining?

Enjoy the long weekend together.

---
oliver | claude-sonnet-4-5 | 3.9k/200k (2.0%) | 1x compact


text:
Conversation info (untrusted metadata):
```json
{
  "message_id": "395",
  "sender_id": "8724936200",
  "conversation_label": "Oliver HQ id:-1003807597926 topic:5",
  "sender": "Shay",
  "timestamp": "Fri 2026-04-03 16:59 GMT+11",
  "group_subject": "Oliver HQ",
  "topic_id": "5",
  "is_forum": true,
  "is_group_chat": true
}
```

Sender (untrusted metadata):
```json
{
  "label": "Shay (8724936200)",
  "id": "8724936200",
  "name": "Shay"
}
```

We are trying to do both to be more productive, chill times as a reward for work, this won't be a normal thing


text:
Understood. Sprint mode together, chill as reward. One-off for the long weekend.

Just watch for drift — if this becomes the pattern, Saturday stops being protected.

For now: execute, enjoy the reward time, then back to baseline next week.

How's the energy holding up on 6hrs sleep?

---
oliver | claude-sonnet-4-5 | 4.0k/200k (2.0%) | 1x compact


text:
Conversation info (untrusted metadata):
```json
{
  "message_id": "478",
  "sender_id": "8724936200",
  "conversation_label": "Oliver HQ id:-1003807597926 topic:5",
  "sender": "Shay",
  "timestamp": "Sat 2026-04-04 20:52 GMT+11",
  "group_subject": "Oliver HQ",
  "topic_id": "5",
  "is_forum": true,
  "is_group_chat": true
}
```

Sender (untrusted metadata):
```json
{
  "label": "Shay (8724936200)",
  "id": "8724936200",
  "name": "Shay"
}
```

Good energy went to bed at 2am but woke up without an alarm. Had a chilled day, starting work again now (relaxed during the day so I can have a productive time at night)


text:
**Read:**
Good energy despite 2am bed, natural wake, chilled day completed, now starting evening work session.

**Flag:**
You're running on adrenaline and urgency — that carries you for a while, but it's not sustainable. Natural wake after 2am bed ≠ sufficient sleep, it just means your body gave up waiting.

**Tonight:**
Work session is fine. But after this sprint ends (long weekend over), the 7hr baseline is non-negotiable. You can't build a business that replaces your income if you burn out the engine halfway through.

How late are you planning to go tonight?

---
oliver | claude-sonnet-4-5 | 4.2k/200k (2.1%) | 1x compact


text:
Conversation info (untrusted metadata):
```json
{
  "message_id": "484",
  "sender_id": "8724936200",
  "conversation_label": "Oliver HQ id:-1003807597926 topic:5",
  "sender": "Shay",
  "timestamp": "Sat 2026-04-04 21:46 GMT+11",
  "group_subject": "Oliver HQ",
  "topic_id": "5",
  "is_forum": true,
  "is_group_chat": true
}
```

Sender (untrusted metadata):
```json
{
  "label": "Shay (8724936200)",
  "id": "8724936200",
  "name": "Shay"
}
```

1am


text:
**Acknowledged:** 1am target tonight.

**Math:**
If you're up at 1am and need 7hrs → wake time = 8am minimum.

**After this weekend:**
Back to 7hr baseline or the deficit compounds. Sprint mode works in bursts. It doesn't work as default.

Focus on your session. We'll reset the rhythm Monday.

---
oliver | claude-sonnet-4-5 | 4.3k/200k (2.2%) | 1x compact


text:
Conversation info (untrusted metadata):
```json
{
  "message_id": "505",
  "sender_id": "8724936200",
  "conversation_label": "Oliver HQ id:-1003807597926 topic:5",
  "sender": "Shay",
  "timestamp": "Sat 2026-04-04 23:42 GMT+11",
  "group_subject": "Oliver HQ",
  "topic_id": "5",
  "is_forum": true,
  "is_group_chat": true
}
```

Sender (untrusted metadata):
```json
{
  "label": "Shay (8724936200)",
  "id": "8724936200",
  "name": "Shay"
}
```

Can you turn this into a format I can just reply to you to update you ass needed in a fun way?


read

type: toolCall

stopReason: toolUse


role: toolResult

toolName: read

text:
# MEMORY.md — Live Dashboard
Last updated: [today's date]

## This week's #1 priority
Ecom Phase 1: Complete setup, run first product algorithm scan

## Active businesses
| Business | Status | #1 Constraint |
|---|---|---|
| Ecom AI | Setting up | No product selected yet |
| Paira | Paused | Capital + pivot focus |
| Social leadership | Not started | Waiting for ecom proof |

## Flagged items
- Life/income protection insurance: gap, not yet addressed
- Wearable (Whoop/Oura): pending first ecom revenue

## Key people
- Wife: partner, TikTok 20K food page
- [Add team/contacts as they appear]

## Weekly health baseline
- Gym: 0/2 this week
- Walks: 0/4 this week
- Sleep avg: 7hrs
- Water: 3L/day
- Alcohol: 0/2 max


write

content:
# HEALTH CHECK — Quick Update Format

Just reply with this format whenever you want to log:

```
💪 Gym: [0-2]
🚶 Walks: [0-4]
😴 Sleep: [avg hrs]
💧 Water: [L/day]
🍺 Booze: [count]
🧠 Energy: [1-10]
❤ Couple time: [vibe check]
```

**Example:**
```
💪 Gym: 1
🚶 Walks: 3
😴 Sleep: 6hrs
💧 Water: 3L
🍺 Booze: 0
🧠 Energy: 7
❤ Couple time: solid, working together
```

I'll parse it, update your dashboard, flag anything off baseline, and keep it moving.

No essays. Just the data.


toolName: write

text: Successfully wrote 485 bytes to /Users/oliverai/.openclaw/workspace/HEALTH_CHECK.md


text:
Done.

Just drop me that format whenever you want to check in — daily, weekly, whenever. I'll read it, update your baseline, and flag anything that needs fixing.

Fast. Clean. No friction.

---
oliver | claude-sonnet-4-5 | 4.6k/200k (2.3%) | 1x compact


text:
Conversation info (untrusted metadata):
```json
{
  "message_id": "522",
  "sender_id": "8724936200",
  "conversation_label": "Oliver HQ id:-1003807597926 topic:5",
  "sender": "Shay",
  "timestamp": "Sun 2026-04-05 01:47 GMT+11",
  "group_subject": "Oliver HQ",
  "topic_id": "5",
  "is_forum": true,
  "is_group_chat": true
}
```

Sender (untrusted metadata):
```json
{
  "label": "Shay (8724936200)",
  "id": "8724936200",
  "name": "Shay"
}
```

Pls ask me when you need the questions


text:
Got it.

When I need your health check-in, I'll ask:

**"Health check — hit me with the update."**

Then you drop the format. Clean and fast.

For now: get to bed. 1am target passed 47 minutes ago.

---
oliver | claude-sonnet-4-5 | 4.7k/200k (2.4%) | 1x compact


text:
Conversation info (untrusted metadata):
```json
{
  "message_id": "774",
  "sender_id": "8724936200",
  "conversation_label": "Oliver HQ id:-1003807597926 topic:5",
  "sender": "Shay",
  "timestamp": "Sun 2026-04-05 21:49 GMT+10",
  "group_subject": "Oliver HQ",
  "topic_id": "5",
  "is_forum": true,
  "is_group_chat": true
}
```

Sender (untrusted metadata):
```json
{
  "label": "Shay (8724936200)",
  "id": "8724936200",
  "name": "Shay"
}
```

What do you need me to answer to complete this?


text:
**Health check — hit me with the update.**

Use the format from HEALTH_CHECK.md:

```
💪 Gym: [0-2]
🚶 Walks: [0-4]
😴 Sleep: [avg hrs]
💧 Water: [L/day]
🍺 Booze: [count]
🧠 Energy: [1-10]
❤ Couple time: [vibe check]
```

I'll update your baseline, flag anything off track, and close out the week.

---
oliver | claude-sonnet-4-5 | 4.8k/200k (2.4%) | 1x compact


text:
Conversation info (untrusted metadata):
```json
{
  "message_id": "784",
  "sender_id": "8724936200",
  "conversation_label": "Oliver HQ id:-1003807597926 topic:5",
  "sender": "Shay",
  "timestamp": "Sun 2026-04-05 21:53 GMT+10",
  "group_subject": "Oliver HQ",
  "topic_id": "5",
  "is_forum": true,
  "is_group_chat": true
}
```

Sender (untrusted metadata):
```json
{
  "label": "Shay (8724936200)",
  "id": "8724936200",
  "name": "Shay"
}
```

Gym: once this week
Walks 4 times
Sleep average 6.5 hours a night
Water: 3l a day
Booze: 4 std drinks a week
Energy 7
Couple time: 12 hours this week


edit

oldText:
## Weekly health baseline
- Gym: 0/2 this week
- Walks: 0/4 this week
- Sleep avg: 7hrs
- Water: 3L/day
- Alcohol: 0/2 max

newText:
## Weekly health baseline (Week ending Apr 5)
- Gym: 1/2 ⚠
- Walks: 4/4 ✅
- Sleep avg: 6.5hrs 🔴 (target 7hrs)
- Water: 3L/day ✅
- Alcohol: 4 drinks ⚠ (target max 2)
- Energy: 7/10
- Couple time: 12hrs (solid)


toolName: edit

text: Successfully replaced 1 block(s) in /Users/oliverai/.openclaw/workspace/MEMORY.md.

diff:
    ...
 18 ## Key people
 19 - Wife: partner, TikTok 20K food page
 20 - [Add team/contacts as they appear]
 21
-22 ## Weekly health baseline
-23 - Gym: 0/2 this week
-24 - Walks: 0/4 this week
-25 - Sleep avg: 7hrs
-26 - Water: 3L/day
-27 - Alcohol: 0/2 max
+22 ## Weekly health baseline (Week ending Apr 5)
+23 - Gym: 1/2 ⚠
+24 - Walks: 4/4 ✅
+25 - Sleep avg: 6.5hrs 🔴 (target 7hrs)
+26 - Water: 3L/day ✅
+27 - Alcohol: 4 drinks ⚠ (target max 2)
+28 - Energy: 7/10
+29 - Couple time: 12hrs (solid)


text:
**Week closeout:**

| Metric | Target | Actual | Status |
|---|---|---|---|
| Gym | 2 | 1 | ⚠ Short 1 session |
| Walks | 4 | 4 | ✅ |
| Water | 3L/day | 3L/day | ✅ |
| Sleep | 7hrs | 6.5hrs avg | 🔴 -0.5hr |
| Alcohol | Max 2 | 4 | 🔴 Double baseline |
| Energy | — | 7/10 | Decent given deficit |
| Couple time | — | 12hrs | ✅ Solid |

**Flags:**
1. **Sleep:** Still running under. 6.5hrs compounds fast. Tonight = 7hrs minimum.
2. **Alcohol:** 4 drinks vs. max 2. Long weekend exception or new pattern? If exception, fine. If pattern, we need to talk.
3. **Gym:** 1/2 is acceptable for holiday week, but next week = full 2 sessions, no skips.

**Next week baseline:**
- Gym 2x (lock it in)
- Walks 4x (maintain)
- Sleep 7hrs (non-negotiable)
- Water 3L (maintain)
- Booze max 2 (back to baseline)

12hrs couple time during a work sprint = you're doing the relationship piece right. Keep that protected.

What's stealing the sleep — still late nights on business, or something else?

---
oliver | claude-sonnet-4-5 | 5.2k/200k (2.6%) | 1x compact


text:
Conversation info (untrusted metadata):
```json
{
  "message_id": "789",
  "sender_id": "8724936200",
  "conversation_label": "Oliver HQ id:-1003807597926 topic:5",
  "sender": "Shay",
  "timestamp": "Sun 2026-04-05 21:54 GMT+10",
  "group_subject": "Oliver HQ",
  "topic_id": "5",
  "is_forum": true,
  "is_group_chat": true
}
```

Sender (untrusted metadata):
```json
{
  "label": "Shay (8724936200)",
  "id": "8724936200",
  "name": "Shay"
}
```

Drinks and gym are an exception for the long weekend holiday


oldText:
## Weekly health baseline (Week ending Apr 5)
- Gym: 1/2 ⚠
- Walks: 4/4 ✅
- Sleep avg: 6.5hrs 🔴 (target 7hrs)
- Water: 3L/day ✅
- Alcohol: 4 drinks ⚠ (target max 2)
- Energy: 7/10
- Couple time: 12hrs (solid)

newText:
## Weekly health baseline (Week ending Apr 5)
- Gym: 1/2 (holiday exception)
- Walks: 4/4 ✅
- Sleep avg: 6.5hrs 🔴 (target 7hrs)
- Water: 3L/day ✅
- Alcohol: 4 drinks (holiday exception, baseline = max 2)
- Energy: 7/10
- Couple time: 12hrs (solid)


diff:
    ...
 19 - Wife: partner, TikTok 20K food page
 20 - [Add team/contacts as they appear]
 21
 22 ## Weekly health baseline (Week ending Apr 5)
-23 - Gym: 1/2 ⚠
+23 - Gym: 1/2 (holiday exception)
 24 - Walks: 4/4 ✅
 25 - Sleep avg: 6.5hrs 🔴 (target 7hrs)
 26 - Water: 3L/day ✅
-27 - Alcohol: 4 drinks ⚠ (target max 2)
+27 - Alcohol: 4 drinks (holiday exception, baseline = max 2)
 28 - Energy: 7/10
 29 - Couple time: 12hrs (solid)


text:
**Understood.** Holiday exceptions logged.

**Only real flag:** Sleep still 6.5hrs avg. That's the one that matters most.

**Next week:**
- Gym 2x (full baseline)
- Walks 4x
- Sleep 7hrs (this is the lever)
- Water 3L
- Booze max 2 (back to normal)

Long weekend over tomorrow. Back to rhythm. What time are you targeting bed tonight?

---
oliver | claude-sonnet-4-5 | 5.4k/200k (2.7%) | 1x compact


text:
Conversation info (untrusted metadata):
```json
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  "message_id": "791",
  "sender_id": "8724936200",
  "conversation_label": "Oliver HQ id:-1003807597926 topic:5",
  "sender": "Shay",
  "timestamp": "Sun 2026-04-05 21:54 GMT+10",
  "group_subject": "Oliver HQ",
  "topic_id": "5",
  "is_forum": true,
  "is_group_chat": true
}
```

Sender (untrusted metadata):
```json
{
  "label": "Shay (8724936200)",
  "id": "8724936200",
  "name": "Shay"
}
```

1am


text:
**1am bed → 8am wake minimum for 7hrs.**

Set it. Protect it.

Sprint's over tomorrow. Sleep is the foundation for everything else — strength gains, decision quality, execution speed.

Good work this week on walks + couple time. Now lock in the recovery.

---
oliver | claude-sonnet-4-5 | 5.5k/200k (2.8%) | 1x compact


text:
Conversation info (untrusted metadata):
```json
{
  "message_id": "943",
  "sender_id": "8724936200",
  "conversation_label": "Oliver HQ id:-1003807597926 topic:5",
  "sender": "Shay",
  "timestamp": "Mon 2026-04-06 09:16 GMT+10",
  "group_subject": "Oliver HQ",
  "topic_id": "5",
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  "is_group_chat": true
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```

Sender (untrusted metadata):
```json
{
  "label": "Shay (8724936200)",
  "id": "8724936200",
  "name": "Shay"
}
```

Woke up


text:
Good.

What time did you hit bed and how many hours did you get?

---
oliver | claude-sonnet-4-5 | 5.6k/200k (2.8%) | 1x compact


text:
Conversation info (untrusted metadata):
```json
{
  "message_id": "946",
  "sender_id": "8724936200",
  "conversation_label": "Oliver HQ id:-1003807597926 topic:5",
  "sender": "Shay",
  "timestamp": "Mon 2026-04-06 09:16 GMT+10",
  "group_subject": "Oliver HQ",
  "topic_id": "5",
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```

Sender (untrusted metadata):
```json
{
  "label": "Shay (8724936200)",
  "id": "8724936200",
  "name": "Shay"
}
```

1am


text:
**That's 8 hours.** ✅

First solid night. How's the energy?

---
oliver | claude-sonnet-4-5 | 5.7k/200k (2.9%) | 1x compact


text:
Conversation info (untrusted metadata):
```json
{
  "message_id": "949",
  "sender_id": "8724936200",
  "conversation_label": "Oliver HQ id:-1003807597926 topic:5",
  "sender": "Shay",
  "timestamp": "Mon 2026-04-06 09:20 GMT+10",
  "group_subject": "Oliver HQ",
  "topic_id": "5",
  "is_forum": true,
  "is_group_chat": true
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```

Sender (untrusted metadata):
```json
{
  "label": "Shay (8724936200)",
  "id": "8724936200",
  "name": "Shay"
}
```

Great!


text:
Locked in.

**Week 3 baseline starts now:**
- Gym: 2x this week (Mon + Thu/Fri)
- Walks: 4x
- Sleep: 7hrs every night (you just proved it works)
- Water: 3L/day
- Booze: max 2

What's first today — gym or walk?

---
oliver | claude-sonnet-4-5 | 5.8k/200k (2.9%) | 1x compact


text:
Conversation info (untrusted metadata):
```json
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  "sender": "Shay",
  "timestamp": "Mon 2026-04-06 09:20 GMT+10",
  "group_subject": "Oliver HQ",
  "topic_id": "5",
  "is_forum": true,
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}
```

Sender (untrusted metadata):
```json
{
  "label": "Shay (8724936200)",
  "id": "8724936200",
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}
```

Walk in 30 mins


text:
👍

Walk locked. Then eat, reset, ready for the week.

---
oliver | claude-sonnet-4-5 | 5.9k/200k (2.9%) | 1x compact