My Daily Regimen
I have spent years designing and redesigning My Daily Regimen.
The Daily Regimen
- Block I —
- Morning Ritual — Wake Up, Brush Teeth, Water, Feed Dogs, Outside Taiji/Short Walk, Meditation, Green Tea, Journaling.
- Work Phase I — This is mainly study, writing, music production, or projects. To know what I have to do that day (which is generally singular by design) I adhere to the Macro-Interleaving Cycle which flows through: Mathematics, Physics, Lost Story, Astronomy/Electronics/Engineering, CompSci, Music Production — which usually takes the form of a chapter or project I am working on in each. Ideally I spend about 1-3 days on each cycle part. During the work phase, I use languages as a break.
- Block II — Lawn Care/Study + Music
- On days when I have to work (Lawn Care, I do that. Otherwise, I continue with my normal Study/Scholarship work in Work Phase II of the day for a few more hours. Then I play music for a little bit to relax, reset, activate a different part of my brain, before I transition to…
- Block III — TOP (Physical Training)
- Breakdown — In this block,
The Macro-Interleaving Cycle
Over the years, I have tried a great many programs, methods, and approaches (of my own design) in an attempt to balance my work-load/study-load. Since I am 2e (ADHD+HIGH IQ) — which I only formally understood in 2026, about 15 years in — there are a unique set of challenges that I had to address.
The Macro-Interleaving Cycle is my way of balancing focus on large chunks in each of my fields of study. It was designed to maximize efficiency, effectiveness, and productivity while (as it turns out) weaponizing my ADHD brain. Furthermore, it also takes into account neuroscience to activate different centers of the brain, both to stimulate myself in different ways (to avoid Boredom-Induced CNS fatigue) while at the same time maximizing efficiency — hacking the brain to work longer at high power.
(In fitness terms, this is like transitioning from a back-dominant movement (pulling), to chest-shoulder dominant movements (pushing), legs or cardio which are governed by different muscle groups and different biological systems. In essence, to train longer, harder, and/or more consistently depending on programming without dropping effectiveness, intensity, or efficiency to sub-optimal levels.
The Macro-Interleaving Cycle focusing on a chapter or project in each (ideally over 1-3 days):
- Astronomy/Electronics/Engineering
- Physics
- Math
- Lost Story
- CompSci
- Music Production
The fundamental idea, is that this cycle provides the novel stimulation (large-scale task-switching) that my brain needs to remain productive. It also weaponized Hyperfocus (while avoiding hyperfocus burnout) employs Synaptic Tagging and Capture (STC), the Zeigarnik Effect, allowing for deep mental processing and memory formation.
Most importantly (for me) it minimizes Boredom-Induced CNS Fatigue while at the same time Balancing My Professional Fields.
This works for a number of reasons. Part of which includes activating different areas of my brain (which I have always recognized emotionally, intuitively, logically, and in practice without the scientific language as providing the different stimulation I need).
- Astronomy/Physics/Astrophysic — Uses the Left Parietal Lobe and Prefrontal Cortex predominantly. It also relies on Gamma/Beta brain waves.
- Calculus/Math — heavy utilizatioon of the Posterior Parietal Cortex (PPC) and the IPS, since it requires a great deal of Linear and Logical thinking, as well was the Working Memory.
- Music —
- History — Right Temporal and Frontal lobes of the brain.
- CompSci/Engineering — Spatial (Engineering) and Applied Linguistics+Logical (CompSci)
In my experience, out of the 200+ systems I have developed and implemented, this is the only one that works for me.
Theory Behind The Daily Regimen
There are a number of principles inherent in this daily regimen that it was designed to address.
However, 90% of this I achieved through trial and error. I did not know the scientific thinking or language before April 2026 (including that I was addressing 2e/ADHD) since I designed the majority because it worked: through experience, permutation and combination, hypothesis and experimentation.
It is only now, that I have the scientific understanding of why this system works (for me). The main principles are:
- Overall Design
- Decreasing Cognitive Load Through Day (Beta & Gamma, Alpha/Theta, then Delta/Parasympathetic)
- CNS Fatigue Management
- Glymphatic Clearance & Gultamate
- Minimize Task-Switching (3 Major Blocks)
- Macro-Interleaving Cycle
- Synaptic Tagging & Capture (STC)
- Boredom-Induced CNS Fatigue
- Zeigarnik Effect
- Training/Block III
- Glymphatic Clearance & Glutamate Density
- Cerebral Spinal Fluid Pump
- Delta/Parasympathetic
Theory Behind The Macro-Structure
Science of Behind Block I & Block II
Science of the Interleaving Cycle
No single tasks requires a single area of the brain (generally speaking at least, when we are talking about most real-world tasks). The brain shows extensive evidence of functioning holographically, with a holistic connection between areas of the brain for most tasks.
With that being said, certain tasks do activate some regions more than others, and rely heavily on them.
Physics/Astronomy/Astrophysics
Physics demands a high-level of integration between semantic abstraction, spatial reasoning, and mathematical logic. As such, it recruits a neural circuit bridging a number of important regions, such as:
- The Parietal Lobe —
- The Prefrontal Cortex (PFC) —
Calculus/Math
CompSci/Engineering/Electronics
Music Production
Music recruits the Auditory Cortex and Motor Cortex.
Lost Story Book (History/Mythology Theses)
This engages the Medial Prefrontal Cortex and the Hippocampus for narrative and historical memory.
Conclusion
Essentially, be transitioning periodically into Music and History, I allow the Frontalparietal Network (required for physics and math) to rest. This facilitates the Zeigarnik Effect, allowing subconscious integration of that knowledge at the same time — while also providing new stimulus that my ADHD brain craves — ultimately allowing me to come back to physics, math, and the like with intensity.
Ideally this prevents hyperfocus burnout too.
Theory Behind Block III [Training Block]
High-intensity exercise floods the brain with glutamate and BDNF (which are good for growth, development, and repair of the body, but bad for thinking). Furthermore, this keeps an individual in a Global/Environmental mode of awareness.
This is not good for abstract, logical, and linear thought. To switch from an intense Ruck or WOD with heavy lifting (after the brain is flooded with glutamate) your Cerebellum and Motor Cortex are most active. To do physics, you need to shift into a Local/Abstract focus, which requires bringing the Thalmus online to filter sensory information from the Global/Environmental focus, drawing yourself inward in a sense to activate the PFC.
This explains why my work always suffered when I trained (especially too intensely and/or over a long duration first thing in the morning before work. To address this, I moved my training session into the evening — the last thing that I do — to preserve the quality of my work, and to also utilize the Cortical Muting benefits of high-intensity exercise (turning down the PFC volume, to give myself a break).
The training block is itself extensive, and incorporates a large amount of science and theory on its own, discussed extensively in the Tactical-Olympic Training Program [TOP].
