---
type: config
skill: rise
created: 2026-05-13
last_updated: 2026-05-13
# Settings for /rise (morning routine skill).
# Default values are privacy-preserving and gender-neutral.
# Edit this file to customize. The skill reads it on every run.
settings:
  # Cycle phase scaling for body movement.
  # Turn on if you have a menstrual cycle and want movement scaled to phase.
  # Turn off if you don't or prefer not to track. Movement will scale on HRV + sleep + feeling only.
  cycle_phase_aware: off
  # Morning anchor practices — the skill asks "have you done these yet?" at step 1.
  # If neither is done, it pauses and waits before continuing.
  # Add or remove practices freely. Empty list = skip the anchor check entirely.
  morning_anchors:
    - meditation
  # To-do file paths (vault-relative). The skill reads each, parses scoring fields,
  # ranks across all files, recommends top 3 priorities for today.
  # Leave empty to skip priorities recommendation entirely.
  todo_files: []
  # Scoring formula weights for priority ranking.
  # Formula: score = impact*w_impact + urgency*w_urgency + (4-effort)*w_effort + commit*w_commit
  # impact: 1-5, urgency: 1-5, effort: S=1/M=2/L=3, commit: Y=1/N=0
  scoring:
    w_impact: 0.40
    w_urgency: 0.30
    w_effort: 0.15
    w_commit: 0.75
  # Calendar pull (Google Workspace MCP required). Surfaces today's events at Step 8.
  calendar: off
  calendar_accounts: []         # leave empty to pull primary; or list account emails to union
  # Health-mcp pull. If on, the skill pulls HRV + sleep + (optionally) cycle phase before recommending movement.
  health_mcp: off
  # Entry save path (vault-relative). Where /rise saves the morning entry.
  # Pattern: <save_path>/<Month YYYY>/YYYY-MM-DD Rise.md
  save_path: "Journals"
---

# /rise Config

This file controls how `/rise` runs every morning. Edit it to match your setup. The skill reads it on every invocation — you stay in control.

## What /rise does

`/rise` is the morning counterpart to `/journal`. Where `/journal` reflects on the day at night, `/rise` declares the day at sunrise: how you're feeling, today's body movement, top priorities, and a single intention. It pairs with `/journal` at night for accountability — the evening journal reads the morning `/rise` entry and asks whether the priorities landed and the intention held.

## Cycle phase scaling

If you have a menstrual cycle and want body movement scaled to phase, turn `cycle_phase_aware: on`. The skill pulls cycle phase from health-mcp (when connected) and adjusts the prescribed flow:

- **Follicular / ovulation:** full mobility + activation
- **Luteal:** full mobility + activation (skip activation if HRV is low)
- **Menstrual:** mobility only, no activation

If you don't have a cycle, leave it off. The skill scales on HRV + sleep + your feeling-check answer instead. The skill never asks you "what phase are you in" — that's a data pull, not an interrogation.

## Morning anchors

Practices the skill asks about at step 1. Default: meditation only. Common anchors:

- `meditation` — sitting practice, breathwork, or anything you call "meditation"
- `red_light` — red-light or near-infrared therapy
- `cold_shower` or `cold_plunge`
- `journal` — if you do morning pages or any pre-`/rise` writing
- `prayer`
- `sunlight` — morning sun exposure
- `walk` — pre-routine walk
- `lymphatic_drainage` — dry brushing or self-massage
- `breakfast_within_30` — eating within 30 min of waking; the skill asks the timing question explicitly and logs `breakfast_within_30_done: true | false` plus optional `breakfast_eaten_at: HH:MM`

The skill asks "have you done your [anchor 1] and [anchor 2] yet?" If you say no, it pauses and waits for you to do them. If you say skip-today, it logs the skip and continues. Empty list = skip the anchor check entirely.

**Breakfast-within-30 anchor (women-specific note):** Stacy Sims and Lara Briden advocate ~30g protein within 30 min of waking for active women, especially in luteal and menstrual phase, to blunt the morning cortisol spike and stabilize blood sugar. Peter Attia frames it as contextual rather than universal; consistency at the same time daily beats chaotic variance. Use this anchor if it fits your physiology. Skip it if it doesn't.

## To-do file paths

If you want priorities recommended from your task files, list the vault-relative paths here. Example:

```yaml
todo_files:
  - "Tasks/Today.md"
  - "Tasks/This Week.md"
  - "Work/Projects/Active.md"
```

The skill reads each file, parses inline `[impact:: N] [urgency:: N] [effort:: S|M|L] [commit:: Y|N]` fields, applies the scoring formula, ranks across all files, surfaces top 5, recommends top 3. You confirm 1-3 or swap.

Leave empty to skip priorities recommendation entirely. The skill will ask you directly: "What are your top 1-3 priorities today?"

**Tag format:** if your files don't use the `[field:: value]` Dataview inline tag pattern, the skill recommends by file modification date + age instead, and flags everything `[needs-context]`. To get the ranked recommendation, add the inline tags to your tasks:

```markdown
- [ ] Ship the redesigned hero section [impact:: 4] [urgency:: 5] [effort:: M] [commit:: Y]
```

## Calendar pull

If `calendar: on` and the Google Workspace MCP is connected, the skill surfaces today's events at Step 8. Set `calendar_accounts: []` to pull primary, or list emails to pull across multiple accounts (each result unioned and deduped by event ID).

## Health-mcp pull

If `health_mcp: on` and the health-mcp connector is configured, the skill pulls HRV, sleep, and optionally cycle phase before recommending movement. Without it, the skill recommends based on your feeling-check answer alone.

## Where /rise saves the entry

`save_path: "Journals"` writes to `<vault>/Journals/<Month YYYY>/<YYYY-MM-DD> Rise.md`. Match the path to where your `/journal` evening entries live so the pairing (morning declares → evening reflects) reads naturally.

## Common configs

**"Just consciousness + body, no operations":**

```yaml
settings:
  cycle_phase_aware: on
  morning_anchors: [meditation]
  todo_files: []
  calendar: off
  health_mcp: on
```

**"Full operations + cycle scaling":**

```yaml
settings:
  cycle_phase_aware: on
  morning_anchors: [meditation, red_light]
  todo_files:
    - "Tasks/Today.md"
    - "Tasks/This Week.md"
  calendar: on
  health_mcp: on
```

**"Bare-bones, no cycle, no anchors":**

```yaml
settings:
  cycle_phase_aware: off
  morning_anchors: []
  todo_files: ["Tasks/Today.md"]
  calendar: off
  health_mcp: off
```

## How the skill installs this file

If `Meta/rise-config.md` (or `⚙️ Meta/rise-config.md` for emoji-prefixed vaults) doesn't exist when `/rise` runs, the skill copies this template into your vault and asks you the essential questions once (do you want cycle scaling, what are your morning anchors, where are your to-do files). Your answers get written into the file. The skill never re-prompts after that — you stay in control by editing the file directly.
