Framework
The Consistency-First Sleep Stack
Colin's personal protocol, ranked by what he actually believes moves the needle.
How it works
- 1Consistent bedtime and wake time nearly every day, the single highest-leverage change available to almost anyone.
- 2Black coffee, three or four cups, all before noon, because caffeine after midday wrecks his night.
- 3Running three or four times a week, a few miles, framed as heart maintenance rather than performance.
- 4Gluten-free by medical necessity (celiac), with calcium supplementation to offset malabsorption.
- 5Supplement stack chosen on evidence per item: turmeric, vitamin D3 with K2, fish oil, and creatine, the last one specifically for brain effects.
- 6Melatonin used as a clock-shifting tool for travel, explicitly not as a nightly habit.
Hear it on the podcast
Chronic Insomnia: Almost None Get Treated — Colin Lawlor on the Sleep Data GapListen to the episodeMore from this episode
The Light Sandwich (Jet Lag Protocol)Colin's own travel routine for resetting the clock across time zones.The Gold Standard Normalization LayerHow Sleep.ai turns four different wearable answers into one comparable number.All Data, No ActionColin's diagnosis of the entire wearables category.Sleep as the Diagnostic WindowThe underused half of the sleep story: an early warning system, not just a performance lever.Two-Lane MonetizationHow a sleep data company actually makes money.
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More frameworks for Founder Mindset
The Consistency RegimeHiggins's health protocol, and a decent operating philosophy.The One Degree Clarity LoopHer daily decision-making protocol, presented as a founder tool rather than a wellness routine.Behave Like the VisionHer operating principle for identity-led execution.Ryan's First Anti-Avoidance MoveOne item from a list of twelve, framed as Ryan's personal conviction rather than a business tactic.The Pressure LineThe diagnostic both of them land on.The Scope DumpJason's antidote to avoidance-by-unknown-scope.