Founders Cognitive Stamina Week
7-day reset for entrepreneurs juggling product, fundraising, and team leadership
Stop running on fumes—train your brain like a venture-backed athlete.
Morning block
45 min
Cardio + Reaction
Afternoon block
90 min
Deep work sprint
Evening block
20 min
Recovery + journaling
Contents
Daily Flow
1. Wake + hydration + sunlight. 2. Zone-2 cardio (20 min) + mobility. 3. Reaction Time drill (5 sets) + journaling. 4. Deep work sprint mid-morning. 5. Afternoon walk + light Sequence Memory. 6. Evening recovery: stretching, gratitude notes.
Adaptations
If schedule is packed, compress cardio to 10 minutes HIIT and Reaction Time to 3 sets. The key is consistency.
Measurement
Log energy (1-5) morning/noon/evening, reaction averages, and mood. Compare day 1 vs day 7 to quantify progress.
Action Steps
Protect mornings
No meetings before 10 a.m.—use that window for physiology + cognition.
Set PM shutdown
20-minute routine to exit work mode and prime sleep.
Track energy
Use a 1-5 scale thrice daily to see the effect of habits.
Recommended Games
Reaction Time
Use as a readiness check after cardio.
Number Memory
Keeps working memory fresh for board meetings.
Related Resources
Frequently Asked Questions
Can I keep investor calls?
Yes, but batch them after noon so they don’t cannibalize focus time.
What about weekends?
Use Saturday for active recovery and Sunday for planning.