Focus & Cognition Protocol
Sharpen focus, extend cognitive endurance, and protect long-term brain health. Built for knowledge workers, founders, and creatives.
10 interventions · Evidence-graded
01
Morning sunlight 10 min within 1h of wake
StrongAnchors circadian rhythm, increases morning dopamine and cortisol awakening response.
02
Cold exposure 1–3 min on wake
Moderate250% increase in dopamine; effect persists ~2 hours into the workday.
03
Zone 2 cardio 3x/week
StrongIncreases BDNF, improves prefrontal blood flow, slows cognitive aging.
04
Time-block 90 min deep work
StrongMatch work to ultradian rhythms; pair with caffeine + theanine 200mg.
05
Caffeine 200–400mg early morning only
StrongCap at noon. Combine with L-theanine for smoother focus.
06
Creatine 5g/day
StrongImproves working memory and reasoning under sleep deprivation.
07
Omega-3 EPA+DHA 2g/day
StrongMembrane composition for neural conduction; reduces neuroinflammation.
08
Vitamin D 5000 IU + K2 MK-7
StrongAim 50–70 ng/mL 25(OH)D. Deficiency linked to depression and cognitive decline.
09
Lion's mane 1g 2x/day
PreliminaryStimulates NGF; small RCTs show improved cognition in MCI populations.
10
Daily 10-min meditation
StrongIncreases prefrontal gray matter density over 8 weeks.
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