Chronotype & Personalization
Not everyone has the same circadian phase. Protocols that assume 7am wake time fail for late chronotypes.
Handle personalization with the Chronotype Quiz (MCTQ-short) and personalized Protocol cards.
- Posts live
- 5
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- 1
- Refresh cadence
- Quarterly
Pick the piece you're solving for.
Each topic opens with the protocol or explainer to start from, then groups the related posts under it, down to the dose-tested gear where it applies.
Find your chronotype
Take the MCTQ-short quiz, read the field guide, and learn what a late chronotype actually changes about your protocol.
Start here: Chronotype: A Field Guide to Your Body Clock TypeEverything else in scope.
Night Owl or Early Bird? What Chronotype Actually Means
Owl and lark are the two ends of a continuous chronotype scale, not two fixed personality types. What sets which end you sit on, how the labels map onto the MEQ and MCTQ, whether you can move along the scale, and why the four-animal quizzes oversimplify it.
Social Jet Lag: The Weekday-Weekend Clock Gap
Social jet lag is the mismatch between the sleep timing your body clock wants and the timing your schedule imposes, measured as the shift between work-day and free-day sleep midpoints. What it is, how the MCTQ quantifies it, why late types carry the most, its links to health markers, and how to shrink it.
Get your personalized 7-day Protocol.
Take the 3-min Chronotype Quiz → get a personalized PDF with 3 Protocol cards tailored to your circadian phase. Free.
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