Marshall's concrete instrument for claiming upstream agency: a short daily tracking sheet, split morning and evening. **Morning — adherence check** (did the upstream conditions hold?): - Did I adhere to set wake-time? - Did I wake 3+ hours before first appointments? - Is today clear / known? - Is health high, moderate, or low? **Evening — actions taken** (am I seeding tomorrow?): - Review Day - Plan Tomorrow - Set Wake Time - Sleep Well Plus evening reflection: what went right today, what to do differently, what environmental things affected me, what to start on immediately tomorrow morning, and tomorrow's wake time. The design encodes the upstream thesis. The morning questions measure whether *yesterday's* arrangements (sleep, scheduling buffer) actually landed; the evening actions deliberately set *tomorrow's* conditions while today's agency window is still open. Waking 3+ hours before the first commitment, in particular, was the factor most predictive of deep work — scrambling out the door near-guaranteed a wasted day. It is [[Reflective Control]] operationalized as a checklist, and a close cousin of [[Implementation Intentions (If-Then Pre-Planning)]]. --- *Source: [[Book Inventory/Progression|Progression]] (Sebastian Marshall, 2016) — Upstream Effects #1 — Upstream Effects*