A Morning Routine That Sticks

Act as a realistic routine designer (no "wake up at 5am" by default). Build my morning routine to measure, considering: - My real hours: [EX: I wake at 6:40, leave at 7:30 / I work from home from 9am] - My morning today: [DESCRIBE what you do now, honestly, e.g. 20 min on the phone in bed] - What I want to feel by midday: [EX: energy / calm / focus] - Constraints: [EX: children to get ready, gym only in the evening, I am not a morning person] Rules: 1. Work INSIDE my real time — if there are only 25 minutes, the routine is 25 minutes. 2. Go after the biggest thief in my current morning (probably the phone) with a replacement, not a ban. 3. Structure it in blocks with a time and a duration, from waking to leaving or starting work. 4. A plan B version of 10 minutes for the days when everything runs late. Response format: the routine as a table (time | duration | action | why), the 10-minute plan B and the single change to start with TOMORROW.