Reference Stack
Overview
The Reference Stack is a sample implementation demonstrating protocol integration across the four domains. It represents a mature system after 12+ months of iteration.
When This Applies
Use this as a reference point once you’ve been running the Minimum Viable System for 90+ days and are ready to expand. It’s aspirational, not prescriptive: pick what fits your constraints.
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 |
| Eat Well | 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 |
Purpose Domain
| Protocol | Frequency | Implementation Notes |
|---|---|---|
| Find Your Ikigai | 30-day experiment | Guided exploration |
| Define Core Values | One-time + quarterly | Decision framework |
| Set Meaningful Goals | Quarterly | Values-aligned goals |
| 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- Superseded by more effective protocol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
Related
- Concept: Minimum Viable System - the essential starting configuration
- Concept: Navigation - find your entry point
- Concept: System Failure Modes - what to do when things break down
- Protocol: Weekly Review - how to audit your stack