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MULIO · This Week

The 7-day playbook your week needs to start with.

Wake. Sun. Train. Work. Phone-off. Sleep. Repeat. 8 to 18 protocol blocks per day. Notifications fire as each block starts. Designed by experts. Tuned to you.

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What This Week is

The layer between knowing the protocols and running them.

Every Monday morning, MULIO writes the next 7 days as a minute-grid of blocks. 06:30 sun exposure. 07:00 cold contrast. 08:00 deep work. 12:30 protein-first lunch. 18:30 last-meal cutoff. 22:00 wind-down. 22:30 lights out.

Each block fires a notification when it starts. The notification body is the protocol.

How blocks are generated

A three-agent pipeline. Not a single LLM call.

  1. Agent 01

    Researcher

    Pulls protocols from MULIO’s 1,105-source corpus matched to your week’s diagnostic. Every protocol traces to a peer-reviewed paper, a clinical podcast episode, or a primary text written by a working expert.

  2. Agent 02

    Protocol Architect

    Sequences protocols across the day, respecting biological dependencies. Caffeine cutoff 8 hours before sleep window. Last meal 3.5 hours before sleep. Cold exposure not within 4 hours of strength training.

  3. Agent 03

    Playbook Composer

    Collapses the architecture to the minute-grid you see in the app. 8 to 18 blocks per day. Each block is a single protocol. Each block fires a notification at start time.

A representative day

15 blocks. One day. Read top to bottom.

This is what your iPhone lock screen does for you when This Week is running. No app to open. No keyboard to use. The protocol is the notification.

  1. 06:30Wake. Same time every day, including weekends.
  2. 06:35Sun exposure. 5–10 minutes. Eyes outside, no sunglasses.
  3. 06:50Cold shower. 11 minutes per week, distributed.
  4. 07:15Strength training. Heavy compound lifts. 45 minutes.
  5. 08:30Deep work block 1. 90 minutes. Phone in another room.
  6. 10:00Break. Stand. Water. No phone.
  7. 10:15Deep work block 2. 90 minutes.
  8. 12:00First meal. Protein 40g+. No screens.
  9. 13:30Walk. 20 minutes. Direct sun.
  10. 14:00Deep work block 3. 90 minutes.
  11. 16:00Zone 2 cardio. 30 minutes. Conversational pace.
  12. 17:00Last caffeine cutoff (-8h from sleep window).
  13. 18:30Last meal cutoff (-3.5h from sleep window).
  14. 21:30Wind-down. Lights down. Phone-off window.
  15. 22:00Lights out.

What This Week isn’t

Not a planner. Not a task list. Not a calendar.

Notion
Needs you to design the system. This Week ships the system.
Todoist
Tracks tasks. This Week tracks protocols — biological, not task.
Calendar
Has events. This Week has blocks — generated, not entered.
Phone keyboard
Never opens. This Week is read-only.

Notifications, the way they should work

The lock screen notification body is the protocol.

Not “time to do your morning routine.” The actual protocol: “Sun exposure. 5–10 minutes. Eyes outside. No sunglasses.”

If you can read the lock screen, you can run the block.

The next 7 days. Already written.

Download MULIO. Log your day in 30 seconds. Sunday morning at 8 AM you receive the intelligence brief. Monday morning your week is on the lock screen.

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