Official guide

The Soma protocol

A blueprint for high-performance living. Optimize your biology, automate your decisions, and engineer your perfect day.

Phase 0

The environment

You don't rise to the level of your goals — you fall to the level of your systems. Soma removes friction so your habits execute automatically.

Remove the browser UI. Add Soma to your Home Screen to create a dedicated psychological trigger for logging.

We designed the Dashboard for speed. Treat it as your command center. Bypass menus, just log.

Phase 1

Decision fatigue is the enemy. By planning the night before, you wake up with a pre-loaded brain, ready to execute without hesitation.

1
Anchor Biology. Schedule Sleep, Gym, and Meals as 'Habits' first.
2
Deep Work Containers. Drag a 90-minute HIGH priority block to your peak energy time (9 AM).
3
Shallow Buffer. Batch emails and chores into low-energy windows (4 PM).

Phase 2

How you start the first 30 minutes determines your dopamine trajectory. Prime your mind, hydrate your system, and fuel with intention.

1
Mindset Primer. Read the Daily Quote to trigger your Reticular Activating System.
2
Hydration Kickstart. Tap 'Add 250ml' before coffee to fix overnight dehydration.
3
Glucose Baseline. Log a savory, high-protein breakfast to prevent an 11 AM crash.

Phase 3

Time, energy, and biology converge. Soma acts as your visual accountability partner, keeping you in flow and properly fueled.

1
Visual Forcing Function. The Timeline View creates urgency (Parkinson's Law).
2
Adaptive Fueling. Check Dashboard Stats before lunch. Low burn? Eat light. High burn? Refuel.
3
NEAT Optimization. Log small walks to validate your non-exercise activity.

Phase 4

Close open loops to sleep better. Reviewing your data turns experience into strategy for tomorrow.

Next step

You have the protocol. You have the tool. Now, execute the plan.