Encoding Protocols
Structured daily routines for body, mind and cognitive performance.
⏱ 15 min
Body + Mind + Cognitive
Wake up and prime your nervous system. The perfect morning activation protocol.
🧘Sun Salutation — 5 min
💨Box Breathing (4-4-4-4) — 5 min
📓Gratitude Journaling — 3 min
🎯Focus Prime (intention setting) — 2 min
⏱ 30 min
Full stack
Enter deep focus. Combines physical activation with cognitive peak performance training.
⚡HIIT Burst (Tabata) — 8 min
💨4-7-8 Breathing — 5 min
👁️Deep Work Visualization — 7 min
🗺️Memory Palace — 10 min
⏱ 20 min
Recovery
Wind down and restore. Close your day with intention and prepare for deep sleep.
🧘Yin Yoga — 8 min
💫Body Scan Meditation — 5 min
📓Evening Journal — 4 min
💨Wind-Down Breath — 3 min
⏱ 10 min
Cognitive
A quick cognitive reset. Use any time you need to sharpen focus and clear mental fog.
👀Eye Circles & Palming — 2 min
💨Nadi Shodhana (alternate nostril) — 3 min
🗺️Mind Mapping — 3 min
🧩Dual N-Back warm-up — 2 min