Blueprint: life-systems-blueprint.md — layers, floors, anti-bounce rules, assistant integration

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+# Life Systems Blueprint
+
+> Built with Hermes Agent, August 10, 2026. Captures the "next life phase" planning: layered life systems, anti-bounce rules, and the assistant integration. The point of this doc: the plan survives the chat scroll.
+
+---
+
+## 1. The Map — Five Layers + Mind
+
+| Layer | What lives there | Goal |
+|---|---|---|
+| **1. Body** | Eating/cooking (lab data!), running, fitness/flexibility | Foundation: energy, health, discipline proof |
+| **2. Work** | Work philosophy: done-then-free | Less procrastination, discomfort tolerance |
+| **3. Build** | Home server, home projects, idea capture | Making things, momentum |
+| **4. Soul** | Writing stories, creative things | Feed what's starving |
+| **5. People & Home** | Friends + boundaries, chores/housekeeping | Order outside the desk |
+| **+ Mind (meta)** | Distraction management | Doomscroll *with intent* — runs over all layers |
+
+## 2. Active Now — Layer 1 + 2 (Floors)
+
+Two floors, both small. Everything else: **captured, not started.**
+
+| Layer | Floor (non-negotiable minimum) |
+|---|---|
+| **1. Body** | 2 easy runs/week (morning window, 2-3km) · 1 cooked batch/week (Sunday) · 10 min mobility |
+| **2. Work** | Morning 3-4 list · hardest task first · leave desk at 17:00 |
+
+- First week = 50% of normal volume (deload for life). Ramp to 100% only after 2-3 weeks stable.
+- Lab data is the reason eating is priority #1 — **need specifics** (cholesterol? glucose? liver? vitamins?) to decide *what* to cook, not just *that* to cook. Cooking should also be cheaper than current fast-food habit.
+
+## 3. The Anti-Bounce Rules
+
+The core pattern to break: rut ↔ 100% grindset, bouncing edge-to-edge, burnout at each edge.
+
+1. **The floor, not the ceiling.** The 3-4 list is the *minimum*, always winnable. Exceeding it is bonus, never required.
+2. **Never miss twice.** One miss = life, no shame, no backfill. Two in a row = pattern, adjust. Replaces streak-thinking (streaks backfire for me).
+3. **First week back is 50%.** Ramp in, don't teleport. The transition *is* the skill.
+4. **One layer at a time.** Layer 1+2 now; 3-5 only when those are stable (2-3 weeks).
+5. **Sadness is progress.** Ruts returning is normal; the win is being in a rut without self-hatred. Therapy (6 months) has moved me from harsh → sad. That's the middle working.
+
+## 4. Physical Systems
+
+- **Notebook (NEW):** A5, one pen. Operations only — tomorrow's 3-4 items, checkboxes, end-of-day one line. NO feelings (the diary owns those).
+- **Diary (existing, 4 years):** feelings, processing, dump. Keep exactly as is. Notebook and diary don't overlap.
+- **Idea capture:** Layer 3-5 ideas go in the notebook/Notes — safe, but not started.
+
+## 5. Assistant Integration (Hermes)
+
+| Piece | Role |
+|---|---|
+| **Obsidian vault** | System of record. This doc, run/sleep logs, weekly reviews. Every session reads the same truth. |
+| **Cron touchpoints** (after server migration) | Morning ~07:15 (weather, sleep check, run window, today's list) · Evening ~21:00 (review, tomorrow's list) · Sunday weekly (trend analysis, adjust systems) |
+| **Domain sessions** | Deep dives (work philosophy, sportnote, server, writing) get their own sessions. This chat = HQ. |
+| **Skills** | Workflows saved as skills so sessions start from the playbook, not zero. |
+
+**Pending: server migration.** Hermes must run 24/7 on CasaOS (Docker gateway) for cron to actually fire. Desktop app connects to server instance. Container only gets the data dir mounted — no photos/files. Manual approvals for sensitive actions. *Until then: no cron jobs — they'd only fire when the PC happens to be on.*
+
+## 6. Captured, Not Started (Layer 3-5)
+
+- Home server improvements (server migration of Hermes itself is the first project here)
+- Home projects / ideas (sportnote continues as flagship)
+- Writing stories, creative work (soul layer — floor: small, 2-3x/week, no quality bar)
+- Friends + boundaries (5am nights are the boundary problem — frequency of late nights is the lever, not the substance)
+- Chores/housekeeping (chores are 20-min blocks, attach to existing rhythms)
+- Distraction management (schedule the doomscroll *with intent*; guilt-free after main tasks done)
+
+## Connected
+
+- [[sportnote-blueprint]]
+- [[System/Assistant/context]]