Mon
Focus block + Zone 2 cognition walk
Focus block + Zone 2 cognition walkWarm-up: 5 min box breathing 4-4-4-4 + 2 min task priming (write the one outcome for this block). Working sets: 2× 25 min single-task deep work at cognitive RPE 8 (edge of ability, no phone, no tabs), 5 min break between. Rest between: stand, look at horizon 20 s, water. Tempo cue: if you notice mind-wander, name it and return without judgment; effortful is the point. Finisher: 30 min brisk outdoor walk at HR 60–70% max, RPE 4, nasal breathing, post-work BDNF and consolidation. Fueling: caffeine 90 min after waking, protein-forward breakfast, 2 g EPA+DHA with food, hydrate 500 ml + electrolytes pre-focus. Total session time: 90 min.
Tue
Language / instrument practice
Language / instrument practiceWarm-up: 5 min review of last session's mistakes (retrieval > re-reading). Working sets: 3× 15 min spaced-repetition or deliberate practice at RPE 8 (only new material or difficult passages), 3 min rest between with eyes closed. Rest strategy: 90 s micro-break every 15 min to lock memory trace. Tempo cue: slow enough for zero errors, then speed up; if error rate >20%, drop tempo. Finisher: 10 min recall test, teach the material out loud with no notes. Fueling: creatine 5 g daily, hydrate steadily. Optional 20 min outdoor walk after to consolidate. Total session time: 60–75 min.
Wed
Meditation + strength (dual-task)
Meditation + strength (dual-task)Warm-up: 5 min body scan seated, eyes closed. Working sets: 10 min single-point attention practice at cognitive RPE 6 (breath at nostrils; return count to 1 on each mind-wander). Rest: 30 s open-awareness between if using intervals. Tempo cue: no forcing; softer effort improves adherence. Then Strength pillar session (Upper A or Lower A): warm-up 8 min, 4× working sets RPE 7–8, 2–3 min rest, resistance training is independently associated with reduced dementia risk. Finisher: 5 min journaling, 3 wins, 1 lesson. Fueling: pre-lift 30 g carbs + 20 g protein, post-lift 40 g carbs + 30 g protein within 60 min. Total session time: 75–85 min.
Thu
Effortful learning + social depth
Effortful learning + social depthWarm-up: 3 min priming (state the specific skill target). Working sets: 2× 25 min deliberate practice at RPE 8 (chess, math, coding, complex reading), 5 min break. Rest: away from screen, look >20 ft (visual system reset). Tempo cue: seek desirable difficulty, if it feels easy you're not learning. Finisher: 1 high-quality face-to-face interaction (60+ min, phones away), loneliness is a major dementia risk factor; connection is protective and non-negotiable. Fueling: berries + walnuts snack, omega-3 with dinner. Total session time: 60 min learning + social block.
Fri
Zone 2 cognition + creative work
Zone 2 cognition + creative workWarm-up: 5 min ramp walk RPE 2 → 4. Working sets: 40 min Zone 2 at 60–70% HRmax, RPE 4–5, nasal breathing, solo, no podcast, let mind wander (default-mode network drives creative insight). Bring a notebook. Rest: none, steady state. Tempo cue: conversational the whole time; if a solution surfaces, stop and write. Finisher: 20 min creative or open-ended work session immediately after (RPE 6, generative not analytical). Fueling: fasted OK if <60 min, otherwise 20 g carbs pre. Post-session protein + fiber-first meal within 90 min. Total session time: 60–70 min.
Sat
Novelty + strength
Novelty + strengthWarm-up: 5 min mobility. Working sets: 45–60 min novel skill practice at RPE 7 (dance, martial art, climbing, new instrument technique), novelty drives hippocampal neurogenesis more than repetition. Rest: as-needed, 60–90 s between attempts. Tempo cue: slow → correct → fast; do not sacrifice form for reps. Then Strength pillar Lower B or Upper B: 4 working sets RPE 7–8, 2–3 min rest, total 45 min. Finisher: 5 min cold shower (AM only, not evening). Fueling: creatine 5 g, protein 0.4 g/kg per meal, 2 g EPA+DHA. Total session time: 90–110 min.
Sun
Reflection + hearing/vision hygiene
Reflection + hearing/vision hygieneWarm-up: 5 min quiet, no input. Working sets: 20 min journaling / weekly review at RPE 5, what did I learn, what will I practice next week, one hard question I'm avoiding. Rest: full digital sunset from 60 min pre-bed onward. Tempo cue: write by hand if possible; handwriting deepens encoding. Finisher: 15 min outdoor walk at RPE 3 with no phone, panoramic gaze (parasympathetic + visual system reset). Book annual hearing check if age 50+ (untreated hearing loss is the #1 modifiable dementia risk). Fueling: MIND-diet dinner (leafy greens + fatty fish or beans + berries), last meal ≥3 h before bed. Total session time: 40 min.
Daily
Cognitive hygiene anchor
Cognitive hygiene anchorPassive anchor, not a session. 30+ min brisk walking or Zone 2 movement (BDNF + cerebral blood flow). 20–30 min effortful learning at RPE 8. Digital sunset 60 min pre-sleep (no dopamine-loaded apps). Sleep 7.5–9 h (glymphatic clearance of amyloid). Protect focus: batch email/DMs into 2–3 windows, phone out of the room during deep work.
