Reference Stack
A sample implementation demonstrating protocol integration across the four domains. This stack represents a mature system after 12+ months of iteration.
Health Domain
| Protocol | Frequency | Implementation Notes | | :-------------------------------------------------- | :--------------------- | :------------------- | --------------------- | | Sleep Optimization | Daily | Fixed 10pm-6am window | | Resistance Training | 3×/week | Push/Pull/Legs split | | Zone 2 Cardio | 2×/week | 45min sessions | | Whole Food Diet | Daily | 80% compliance target | | Preventive Screening | Yearly | Full panel + imaging |
Wealth Domain
| Protocol | Frequency | Implementation Notes | | :------------------------------------------ | :-------------------- | :------------------- | ----------------------- | | Automated Investing | Monthly | Index funds, auto-debit | | Emergency Fund | One-time | 6 months target | | Budget Protocol | Monthly | 50/30/20 framework | | Debt Management | As needed | Avalanche method | | Career Development | Quarterly | Skill stacking focus |
Meaning Domain
| Protocol | Frequency | Implementation Notes | | :-------------------------------------------- | :------------------------ | :------------------- | --------------------- | | Mindfulness | Daily | 10min morning session | | Gratitude Practice | Daily | 3 items journaled | | Relationship Investment | Weekly | Scheduled 1:1 time | | Digital Boundaries | Daily | No phone before 8am | | Mental Health Check | Quarterly | Professional review |
Meta Domain
| Protocol | Frequency | Implementation Notes | | :--------------------------------- | :------------------ | :------------------- | ------------------------ | | Daily Planning | Daily | MIT method, 3 priorities | | Weekly Review | Weekly | 60min session | | Habit Formation | Ongoing | Habit stacking | | Single-Task Focus | Daily | Time-blocking | | Information Diet | Daily | Curated inputs only |
Stack Management Principles
- Quarterly Audit: Review all protocols, measure against KPIs
- Single Variable: Add no more than one protocol per month
- Minimum Effective Dose: Simplify protocols that can be simplified
- Evidence-Based: Retain only protocols that move metrics
Protocol Retirement Criteria
A protocol should be retired when:
- KPIs show no improvement after 90 days
- Maintenance cost exceeds benefit
- Superseded by more effective protocol
- No longer aligned with current constraints
See also: Navigation | Minimum Viable System