“I've got about 30 alarms on my phone I need to remove as much of that as possible the decision-making process out of there if I go over more consistantly in let's say a week or two week period I'll say okay you know what this time slot is obviously not working why is it not working”

Time-block the entire day to remove decision fatigue

Spencer runs ~30 alarms covering wake, pills, breakfast, water, work blocks — everything is pre-decided so willpower isn't spent on micro-choices. When a block consistently overruns across a 1-2 week window, that's the signal to restructure the schedule, not push harder. Time-cost ROI drives the audit.