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I'm a 40yo founder sleeping ~6h. Give me a starter routine for focus.
You're running on 6 hours — fix that first.
1. Protect 7–8h sleep [A] — fixed wake time, last caffeine by 1pm. Lim & Dinges, Psychol Bull (2010): largest effect on attention of anything measured.
2. 30-min zone-2 walk, 3×/week [A]. Northey et al., Br J Sports Med (2018), 39 RCTs.
3. Caffeine + L-theanine [B] ~100mg + 200mg at your first focus block. Owen et al. (2008).
Supplements on a sleep-deprived brain are noise. Get 1 & 2 dialed, then we add creatine.