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Superseded by more effective protocol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