Daily Brain Training Routine
A 25-minute template for unstoppable consistency
Short, sharp daily sessions beat occasional marathons.
Adherence increase
+41%
Users following the 25-minute template
Skill gain
+12%
Average improvement across composite scores in 30 days
5-Minute Prime
Start with 2 minutes of nasal breathing, 2 minutes of joint mobility, and 1 minute of rapid eye movements. This wakes up the nervous system and tells your brain it’s showtime.
Play the same song or scent during priming to create a Pavlovian cue for focus.
15-Minute Core Block
Pick two drills and alternate sets: e.g., Reaction Time (3x10 reps) and Number Memory (3 attempts). Rest 30–45 seconds between sets. Keep intensity high—quality beats volume.
Log scores immediately. The feedback loop is what drives adaptation.
5-Minute Integration
Write a one-sentence takeaway and schedule where you will apply the skill today. If you trained memory, plan to review client names. If you trained focus, block a deep work sprint right after.
Finish with a downshift breath to exit high alert mode.
Action Steps
Schedule the same time daily
Habit strength skyrockets when sessions happen at a consistent hour.
Rotate drills weekly
Keep novelty alive while respecting adaptation cycles.
Track streaks
Use the in-app streak counter or your habit tracker of choice.
Recommended Games
Reaction Time
Fast primer for the nervous system.
Number Memory
Pairs well with Reaction Time in alternating sets.
Sequence Memory
Use on days you need more pattern recognition.
Related Resources
Design the big-picture strategy.
Measure daily execution.
Frequently Asked Questions
Can I double sessions?
Only if you maintain quality. Two short sessions (morning/evening) beat one long, sloppy block.
What if I miss a day?
Restart immediately. Missing once is fine; missing twice creates a new habit.