Circadian Wake

iPhone — build the shortcut

Open Shortcuts.app, tap +, and add these actions in order. Name it Circadian Wake.

1. Get Current Location.
2. Get Details of Locations → Detail: Latitude, Input: Current Location. Rename the magic variable to Lat.
3. Get Details of Locations → Detail: Longitude, Input: Current Location. Rename to Lon.
4. Get Details of Locations → Detail: Time Zone, Input: Current Location. Rename to TZ. (Hardcode America/New_York with a Text action instead if you don’t travel.)
5. Ask for Input → prompt “Work start (HH:MM)?”, type Text, default 09:00. Set Variable → Work.
6. Ask for Input → “Prep minutes?”, type Number, default 90. Set Variable → Prep.
7. Ask for Input → “Offset from sunrise (min)?”, type Number, default 0. Set Variable → Offset.
8. Ask for Input → “Sleep hours?”, type Number, default 8. Set Variable → Sleep.
9. Ask for Input → “Earliest wake (HH:MM)?”, type Text, default 05:00. Set Variable → Earliest.
10. Text → paste the URL template below. It references every variable above — tap each placeholder and pick the matching magic variable.

    https://theastigmaticactuary.com/wake/today?lat=[Lat]&lon=[Lon]&tz=[TZ]&work_start=[Work]&prep=[Prep]&offset=[Offset]&sleep_hours=[Sleep]&earliest=[Earliest]

11. URL Encode → Mode: Do Not Encode. (Leave the query string intact.) Or skip and pass the Text straight to the next step.
12. Get Contents of URL → Method: GET. The output is JSON with wake_hour, wake_minute, bedtime_hhmm, label.
13. Get Dictionary Value → Key wake_hour. Rename to WH.
14. Get Dictionary Value (second copy, feed the same URL contents) → Key wake_minute. Rename to WM.
15. Get Dictionary Value → Key label. Rename to Label.
16. Find Alarms where Name is Wake → Remove Alarms (Input: Found Alarms). Silently clears yesterday’s.
17. Create Alarm → Time: WH:WM, Label: Wake, Sound: your pick, Snooze: off.
18. Show Notification (or Show Result) → Body: Label.

Run it once to grant location + alarm permissions. Then Automation → Create Personal Automation → Time of Day → 10:00 PM daily, Run Immediately, no notification. It now re-entrains every night.

Android — build the HTTP Shortcut

Install the free HTTP Shortcuts app, then:

1. Menu → Variables → add these Constant variables (edit the values to taste): work_start = 09:00, prep = 90, offset = 0, sleep_hours = 8, earliest = 05:00.
2. + → Create Shortcut. Name: Circadian Wake. Method: GET. URL:

   https://theastigmaticactuary.com/wake/today

3. Request Parameters → add eight params. For lat, lon, tz leave the value blank — they’re filled by the pre-request script below. For the other five, tap the { } icon and insert the matching variable: work_start, prep, offset, sleep_hours, earliest.
4. Scripting → Run before execution → paste:

   const loc = await getLocation();
   setVariable("__lat", loc.latitude);
   setVariable("__lon", loc.longitude);
   // Android doesn't expose IANA TZ; hardcode yours or read from a Constant variable.
   setVariable("__tz", "America/New_York");

   Then back in Request Parameters, point lat at __lat, lon at __lon, tz at __tz (create these three as Constant variables first — HTTP Shortcuts needs them to exist to bind).
5. Response Handling → Display as: Plain Text. Success message: {label} (the app substitutes JSON fields with double braces).
6. Scripting → Run after execution → paste:

   const body = JSON.parse(response.body);
   sendIntent({
     type: "activity",
     action: "android.intent.action.SET_ALARM",
     extras: [
       { name: "android.intent.extra.alarm.HOUR",    type: "int",     value: body.wake_hour },
       { name: "android.intent.extra.alarm.MINUTES", type: "int",     value: body.wake_minute },
       { name: "android.intent.extra.alarm.MESSAGE", type: "string",  value: "Wake" },
       { name: "android.intent.extra.alarm.SKIP_UI", type: "boolean", value: true },
     ],
   });

7. Save. Long-press the new tile → Place on home screen. First tap: grant Location + Set-Alarm permissions. Subsequent taps silently create a Wake alarm in the stock Clock app.
8. (Optional) Trigger & Execution Settings → Scheduling → Run daily at 22:00.

Install

Pick your platform — each card has a numbered recipe you build by hand in the native Shortcuts app. No files to import.

• iPhone: Show the iPhone recipe (18 Shortcuts actions).
• Android: Show the Android recipe (HTTP Shortcuts app, ~7 steps).
• Anything else with curl: see the raw API card below.

Any device — raw API

Today’s schedule as JSON: /wake/today. Override location, hours, sleep duration via query params. Source on GitHub.