Synchrony doesn’t need a conductor.
On riverbanks in Southeast Asia, whole mangrove forests light up as one, go dark, and light up again. Thousands of fireflies, in step. For a century nobody could say who was conducting. Biologists went to look for the conductor. There isn’t one.
Your swarm has it harder. Your body wants to sleep until nine. Your boss wants results at eight. So you live on a borrowed rhythm, bending to the schedule and losing the energy you started with.
You can take this back. Exercise moves your body clock by timing, not load: what matters is when, not how much. Sleep is the reverse: not when you went to bed, but how many hours you got.