Hybrid Focus & Reaction Blocks
4-week program that pairs deep work stamina with lightning-fast reflexes
Cycle mental endurance and speed like strength & conditioning.
Sessions/week
5
3 focus, 2 reaction
Session length
25 min
Total including warmup + cooldown
Expected gains
+28 min focus / -18 ms latency
Average after 4 weeks
Weekly Layout
- **Monday:** 60-minute deep work block bookended by Sequence Memory warmup + Reaction Time cooldown.
- **Tuesday:** Reaction Time heavy (5 sets) + breath reset.
- **Wednesday:** Repeat Monday with different project.
- **Thursday:** Choice reaction drills + visualization.
- **Friday:** Focus sprint + long reflection.
Session Template
1. Prime: 3 minutes box breathing + neck mobility. 2. Drill: BrainGames block (Reaction or Sequence). 3. Application: Immediately jump into a real task. 4. Cooldown: Journal insights + hydrate.
Tracking & Review
Use a single sheet to log minutes of focus, reaction bests, subjective energy, and notes. Review every Sunday to adjust intensity.
Action Steps
Schedule pillars
Mon/Wed/Fri focus, Tue/Thu reaction.
Use primers
Breath + mobility before every session to get the nervous system ready.
Log data
Track focus minutes, reaction averages, sleep, and notes.
Recommended Games
Reaction Time
Primary benchmark for latency changes.
Sequence Memory
Keeps focus sharp between deep work blocks.
Related Resources
Frequently Asked Questions
Can I double up sessions?
Yes, as long as you separate focus + reaction by several hours.
What about weekends?
Use Saturday for light creative work and Sunday for review/deload.