7 minutes a day.
A 90-day protocol you can actually keep.
Here's exactly what your 90-day protocol looks like — from your baseline assessment, through each Daily Recharge, to unlocking the deeper Restore module and watching your focus and recovery baselines change.
Fig. 01 — Cerebellum & brainstem pathways
01
Day 0 · Begin
Baseline assessment & path
A short, clinically-derived baseline captures where you are right now — focus, stress load, recovery rate, and the kind of work you do. We use it to shape your 90-day path so the drills actually progress with you.
What you'll do
- 10-minute whole-person baseline
- Choose your path: individual, team leader, or organization
- Pick a daily reminder time that fits your calendar
- Meet your on-screen avatar coach
02
Days 1–90 · Daily
Your 7-minute Daily Recharge
Every day, your avatar coach guides you through the same calming sequence — a focus principle, paced breath, five rotating brain-body drills personalized by our progression engine, a short reflection, and a quick check-in. Short enough to actually do. Specific enough to actually work.
What you'll do
- Opens with a focus principle for the day
- Avatar-led paced breathing (vagal tone, HRV)
- Five rotating drills: cerebellum, vestibular, ocular, balance, coordination, power-impact, and dual-task
- Adaptive difficulty — each drill rated and progressed individually
- Guided reflection prompt for decision quality
- 60-second check-in to track focus, stress, energy
03
Day 7+ · Unlocked
Restore unlocks for deeper recovery
After 7 consecutive Daily Recharges, the Restore module opens — a 20–25 minute self-guided session that uses bilateral stimulation to settle distressing memories and strengthen positive, resilient self-belief. Designed for when you're ready to work on something deeper between sprints.
What you'll do
- 20–25 minute guided Restore session
- Bilateral stimulation — visual, audio, and tactile
- Safe Place anchoring + leadership-principle grounding
- Recommended four days between Restore sessions
04
Ongoing · Notice
Track real change over time
Your check-ins quietly build a picture of what's shifting. You'll see streaks, calmer baselines, and the patterns of when your team most needs Restore — so the practice keeps adapting to you and the work.
What you'll do
- Daily Recharge streak + 90-day protocol progress
- Focus, recovery, and decision-quality trend lines
- Personal milestones and reflection log
- Insights into your best times and trigger windows
Inside one session
Daily Recharge, minute by minute.
Every Daily Recharge follows the same sequence so your nervous system learns to recognize it — and settle faster each time.
- 0:00 – 0:45
Open with a focus principle
A short principle appears, read aloud by your avatar coach to settle attention before the work.
- 0:45 – 2:30
Paced breath
5–6 breaths per minute with a longer exhale — directly raises vagal tone and HRV.
- 2:30 – 4:30
Cerebellum stimulation drill
A guided vestibular movement, eye-tracking drill, or balance & coordination pattern that stimulates the cerebellum — the brain's automation center — to build neuroplasticity and shift you out of fight-or-flight.
- 4:30 – 6:00
Reflection
One short prompt connecting today's principle to a real decision in front of you — written or spoken.
- 6:00 – 7:00
Check-in
Three quick taps: how focused, how recovered, how clear you feel right now.
The brain-body piece
Cerebellum stimulation,
built into every session.
The cerebellum is the part of your brain that turns effort into automation — focus, balance, emotional regulation, even sustained executive attention. Daily Recharge trains it directly across five rotating input channels neuroscience has mapped to it.
The result: neuroplasticity. Processes that used to drain you start running in the background, so your brain works more efficiently and stays calmer under load.
Vestibular movement
Head turns, tilts, and single-leg or eyes-closed work that feed the cerebellum from the inner ear.
Eye tracking
Smooth pursuits, saccades, and convergence drills that sharpen attention and visual stability.
Balance & coordination
Cross-body patterns, rhythm work, and power-impact drills that release BDNF and IGF-1.
Dual-task loading
Motor + cognitive challenges that train the prefrontal cortex under real working load.
Your first week
Seven days of Daily Recharge. Then Restore unlocks.
Consistency is the unlock — once you've shown up for seven consecutive Daily Renewals, the Restore module opens for the rest of your protocol.
Day 1
Baseline reset
Day 2
Breath & HRV
Day 3
Renewed focus
Day 4
Decision under load
Day 5
Recovery rhythm
Day 6
Strength rising
Day 7
Restore unlocks
What's included
Everything you get inside My Neuro Athlete.
Guided avatar coach
A clear, on-screen guide for every session — never doing it alone.
90 daily principles
A curated path of focus principles paced to the 90-day protocol, not random.
Restore module
A 20–25 minute deeper guided session that unlocks at day 7.
Bilateral stimulation
Visual, audio, and tactile side-to-side input used inside Restore.
Progress tracking
Streaks, focus and recovery trends, and personal insights over 90 days.
Calendar-aware reminders
One nudge a day, at a time that fits your meeting load.
Team & department modes
Roll the protocol out across teams with leader dashboards and cohort analytics.
Milestones & journal
Celebrate week 1, 4, 8, and 12 — with a reflection journal you keep.
A reset begins with a measurement.
Take the ten-minute baseline assessment, receive your personal protocol, and start day one tonight.
Get Started