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Ultimate_Daily_Brain_Optimization_Plan (1)

The Ultimate Daily Brain Optimization Plan outlines a structured routine for enhancing cognitive function through specific morning activities, supplements, and training exercises. It includes detailed schedules for cognitive training, school routines, and evening sessions, emphasizing the importance of sleep and recovery. The plan aims to balance mental and physical health with effective strategies for learning and retention.

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myleschilders3
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4 views3 pages

Ultimate_Daily_Brain_Optimization_Plan (1)

The Ultimate Daily Brain Optimization Plan outlines a structured routine for enhancing cognitive function through specific morning activities, supplements, and training exercises. It includes detailed schedules for cognitive training, school routines, and evening sessions, emphasizing the importance of sleep and recovery. The plan aims to balance mental and physical health with effective strategies for learning and retention.

Uploaded by

myleschilders3
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Ultimate Daily Brain Optimization Plan

I. Morning Routine (Exact Steps & Time)

5:30 AM - Wake up (No snooze)

5:32 AM - Cold Shower/Bath (2-3 mins)

5:35 AM - Himalayan Salt Water (16 oz with 1/4 tsp salt)

5:38 AM - Morning Sunlight (5-10 mins exposure)

5:50 AM - Light Cardio (5-10 mins jump rope, push-ups)

6:00 AM - Breakfast + Supplements (High-protein meal)

II. Supplements & Dosages (Exact & Daily)

Lion's Mane: 500-1000 mg (Morning)

Rhodiola Rosea: 200-400 mg (Morning)

Omega-3: 1000-2000 mg split doses (With food)

Creatine Monohydrate: 5 g (Post-workout or lunch)

Choline (Alpha-GPC or CDP): 300 mg (Morning)

Magnesium Glycinate: 400 mg (Before bed)

Optional: Apigenin 50 mg + Glycine 3 g (Before bed)

III. Cognitive Training (Exact Durations)

6:45 AM - Dual N-Back (15-20 mins)

7:10 AM - Memory Palace Training (10-15 mins)

7:30 AM - Spanish Shadowing (15-20 mins)

IV. School Routine (8 Hours)

Use Pomodoro (50/10) for focus.

Flashcard Review (Anki/Quizlet) during free periods.

Memory Palace Updates in free time.


Ultimate Daily Brain Optimization Plan

Breathing reset (Box breathing) - 5 mins midday.

V. After School + Work

4:30 PM - Work (1.5 hours)

6:00 PM - Workout (Strength + HIIT, 60-90 mins)

7:30 PM - Post-workout meal + Creatine

VI. Night Cognitive Session

8:30 PM - Language Review (15 mins)

8:45 PM - Visual Flash Training (5 mins)

9:00 PM - Memory Palace Review (10 mins)

9:15 PM - Night Supplements

9:30 PM - Brain.fm Sleep Mode + Red Light

9:30 PM - 5:30 AM: Sleep (8 hours)

VII. Brain.fm for Sleep

Use 'Sleep: Guided' to fall asleep.

Optional: Loop 'Sleep: Deep Sleep' overnight for deep rest.

VIII. Daily Total Training Time

Cognitive Training: ~1 hr 15 mins

Workout: 1-1.5 hrs

Recovery/Sleep: 8 hrs

Balanced, effective, and school-compatible.


Ultimate Daily Brain Optimization Plan

IX. Total Summary

- Supplements: Safe, optimized nootropics.

- Training: Dual N-Back, Memory Palace, Flash Training.

- Language: Shadowing + Anki/Duolingo.

- Workout: For brain and body.

- Environment: Cold, light, sleep hacks.

- Sleep: Optimized for learning retention.

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