1. What did last winter actually look like? 

Not how you felt about it. What changed. Sleep, appetite, what you canceled, who you stopped answering, roughly when it started and when it lifted.

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2. What did you decide it meant about you? 

Lazy. Ungrateful. Losing your edge. Write the words you actually used on yourself, then note what month you started using them.

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3. What is your earliest reliable sign? 

Everyone has a first domino. The gym stops. The dishes stack. You start declining things a week out. Name yours so you can catch it next time.

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4. What helped last time, even slightly? 

Be unglamorous about it. What got you outside, what got you fed, who noticed and said something. Small and repeatable beats ambitious.

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5. Write the instructions for the version of you who arrives in November. 

They will not have the energy to work this out from scratch. Tell them what to do first, who to call, and what not to believe about themselves.