A TYPICAL DAY

From data to something you can do today

15–30 minutes a day — daily microhabits built from your own results, including CBT-based thought work, and adjusted as your data changes.

MORNING

10 min outdoor light

Anchor circadian timing before the first screen, especially after a short night.

MOVEMENT

Zone 2 · 30 min

A lower-intensity session set by your recovery signals, not by how you feel at 6am.

NUTRITION

Protein and fiber first

Guided by your metabolic markers to keep energy and attention steady.

COGNITION · CBT

5 min thought record

Catch the thought, check the evidence, choose the next action — standard CBT, two minutes a step.

RECOVERY

Earlier bedtime

Protect sleep opportunity, wind down without screens, reassess tomorrow.

THE CBT LOOP

Four steps, five minutes, every day

Cognitive behavioural therapy works because it is repeatable. We take the same structure clinicians use — catch the thought, check the evidence, choose the action — and run it daily against your own stress, sleep and focus data.

CATCH

Name the thought

A short prompt when stress or focus dips: what just went through your mind? Writing it down separates the thought from the fact.

CHECK

Test it against evidence

Two questions — what supports this, what argues against it. The classic cognitive-restructuring step, kept to a minute.

CHOOSE

Pick the next action

Behavioural activation: one small, specific thing you will do in the next hour instead of ruminating on it.

CARRY

Repeat until it is automatic

The same loop, daily, until the reframe happens without the worksheet. Progress shows up in your stress and focus scores.

CBT-informed exercises are for education and self-management. BRAIN.ONE is not a medical device and does not provide therapy, diagnosis or treatment.

Featured protocol

Malik Jackson TBI Support Protocol

2× Super Bowl champion · Football · Defensive Tackle · United States

Recovery from repeated head impact — built around deep sleep, inflammation control, CBT-based thought work and steady cognitive load.

Malik Jackson, football defensive tackle, following the TBI Support Protocol

“You do not out-train impact. You recover from it, every single day.”

View the full day at 1010 Recovery

The day, block by block

6:30 AM
Morning
Light, water, cellular support
Ten minutes of outdoor light before any screen, 20oz of water, then the metabolic formulation on an empty stomach.
Anchors the circadian rhythm and supports steady cerebral energy through the morning.
1 serving Metabolic Optimization
8:00 AM
Morning
Cognitive block
A single focused work block, 45 minutes on, 15 minutes off. No task-switching, no notifications.
Rebuilds sustained attention without pushing past the fatigue threshold.
—
11:00 AM
Training
Low-impact conditioning
Bike, pool or sled — nothing with head movement or impact. Heart rate capped at conversational effort.
Drives cerebral blood flow without provoking symptoms.
—
12:30 PM
Cognition · CBT
Thought record and pacing check
Five minutes: name the thought, check it against the evidence, set the next action. Pair it with an honest read on symptom load.
CBT-based restructuring reduces the frustration and catastrophising that commonly follow head injury, and keeps pacing decisions rational.
—
1:00 PM
Recovery
Inflammation control
Taken with the largest meal of the day.
Supports the resolution of systemic and neuro-inflammation after load.
1 serving InflammX
4:00 PM
Recovery
Vestibular and vision work
Ten minutes of gaze stabilisation and balance drills, stopping at the first sign of symptoms.
Retrains the vestibulo-ocular system commonly disrupted after head injury.
—
9:00 PM
Sleep
Wind-down and deep sleep
Screens down, room cold and dark, formulation 30 minutes before bed. Same lights-out time every night.
Deep sleep is where glymphatic clearance happens — the single highest-leverage block in the protocol.
1 serving Deep Sleep

Find your starting point