You say yes to everything, run hot by mid-afternoon, and are still answering messages at 9:30 p.m. This guide gives you a daily rhythm with edges: a plan for when the day starts, where your best focus goes, when you pause, and when work stops.

It uses the pitta idea from Ayurveda as a self-check lens for people who run hot, not as a diagnosis. It covers daily timing and pacing only. It does not include food plans, herbs, supplements, or traditional Ayurvedic practices.

Inside: a Daily Rhythm Audit to observe your pattern for seven days; five daily anchors (waking, focused work, a deliberate pause, a work stop, and a wind-down) with a worked example day; a commitment gate with four checks and ready-made phrases for saying no or not yet; an energy map for placing high-focus and routine work; a three-step cooling pause; a capture, close, and switch shutdown for the end of the workday; and a way to keep the rhythm when plans break.

The Daily Rhythm Audit and a daily anchor planner with example times are at the back, ready to fill in.

This is a PDF guide you can read on a phone or print. General lifestyle guidance only, not a substitute for a doctor, therapist, or Ayurvedic practitioner. Chest pain, weeks of poor sleep, or low mood that does not lift are reasons to see a doctor.