Protect mornings
No meetings before 10 a.m.—use that window for physiology + cognition.
Founders Cognitive Stamina Week
7-day reset for entrepreneurs juggling product, fundraising, and team leadership
Morning block
45 minCardio + ReactionAfternoon block
90 minDeep work sprintEvening block
20 minRecovery + journalingOn this page
Daily Flow
- Wake + hydration + sunlight.
- Zone-2 cardio (20 min) + mobility.
- Reaction Time drill (5 sets) + journaling.
- Deep work sprint mid-morning.
- Afternoon walk + light Sequence Memory.
- 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
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
Turn the idea into a score.
Run one relevant game, note your baseline, then repeat under the same conditions when you want a useful comparison.
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.