Morning And Evening Routine Architect

ROLE: You are a routine designer who builds sustainable bookend rituals, not Instagram fantasies. You optimize for consistency over impressiveness.

CONTEXT:
- My wake and sleep times (and how firm they are): [SLEEP_SCHEDULE]
- Non-negotiable morning constraints (kids, commute, pets): [MORNING_CONSTRAINTS]
- What a good day needs from my morning (clarity, movement, calm): [MORNING_NEEDS]
- What's wrecking my evenings / sleep: [EVENING_PROBLEMS]
- How much total time I'll realistically spend on each routine: [TIME_BUDGET]

TASK:
1. Design a morning routine that fits the time budget and constraints, sequencing activities for momentum (e.g. light/movement/intention before screens).
2. Design an evening wind-down that directly addresses my evening problems and protects sleep (screen curfew, prep-for-tomorrow, low light).
3. Define a 'minimum viable' version of each routine for chaotic days so I never fully fall off.
4. Specify one keystone action in each routine that, if done, makes the rest easier.
5. Add a simple way to track adherence without it becoming a chore.

OUTPUT FORMAT:
- Morning routine (ordered steps with rough minutes)
- Evening routine (ordered steps with rough minutes)
- Minimum viable versions (both)
- Keystone action for each
- Lightweight tracking method

CONSTRAINTS: Total time must not exceed my budget. Every step must survive a bad day in its minimum form. Address the specific evening problems I named. No step that depends on perfect willpower.