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Brain Gym · Foundation Course

Your Training Home

Six weeks of short daily sessions. Everything you finish gets ticked off below, so you always know exactly where you are in the programme.

Before You Train

The gateway · do these first

Two skills everything else sits on: reading your own state, and driving it up and down on command.

1Know Your DialThe arousal curve: too flat is sloppy, too spiked is blind.2Your First TellFind the first place stress shows up in you.3The ResetDrive the dial down on command. Two minutes, proven on you.4The Honest ScorecardCalibration: does your felt state match your real state?5How Scoring WorksLevels, points, block scores and assessments: what each number means.
Training sessions completed0 / 30
Week 1

Establish Control

Week overviewFoundational

Attention control: focus & direction · Self-awareness

Day 1
Attentional ControlWorking MemoryVisual Awareness
Day 2
Working MemoryAttentional ControlProcessing Speed
Day 3
Processing SpeedAttentional ControlCognitive Flexibility
Day 4
Visual AwarenessWorking MemoryAttentional Control
Day 5
Attentional ControlProcessing SpeedVisual Awareness
Week 2

Build Capacity

Week overviewFoundational

Attention endurance · Dual-tasking foundations

Day 1
Attentional ControlWorking MemoryVisual Awareness
Day 2
Attentional ControlWorking MemoryProcessing Speed
Day 3
Attentional ControlCognitive FlexibilityVisual Awareness
Day 4
Attentional ControlCognitive FlexibilityVisual Awareness
Day 5
Attentional ControlCognitive FlexibilityVisual Awareness
Week 3

Sustain Focus

Week overviewFoundational

Focus endurance · Fatigue awareness

Day 1
Attentional ControlWorking MemoryVisual Awareness
Day 2
Attentional ControlVisual AwarenessWorking Memory
Day 3
Cognitive FlexibilityAttentional ControlWorking Memory
Day 4
Attentional ControlVisual AwarenessWorking Memory
Day 5
Cognitive FlexibilityProcessing SpeedAttentional Control
!Mid-point assessmentHalfway. Re-test, calm and under pressure, and see what has moved.›
Week 4

Manage Load

Week overviewAdvanced

Workload management · Task switching under load · Arousal regulation

Day 1
Attentional ControlWorking MemoryProcessing Speed
Day 2
Visual AwarenessAttentional ControlCognitive Flexibility
Day 3
Working MemoryVisual AwarenessAttentional Control
Day 4
Visual AwarenessProcessing SpeedWorking Memory
Day 5
Attentional ControlCognitive FlexibilityProcessing Speed
Week 5 · primer + pressure layers

Adapt Under Pressure

Week overviewMission-ready

Distractor resistance · Frustration/effort tolerance · Task resilience

Day 1
Attentional ControlCognitive FlexibilityVisual Awareness
Day 2
Cognitive FlexibilityAttentional ControlProcessing Speed
Day 3
Attentional ControlProcessing SpeedCognitive Flexibility
Day 4
Visual AwarenessAttentional ControlProcessing Speed
Day 5
Processing SpeedCognitive FlexibilityWorking Memory
Week 6 · primer + pressure layers

Stabilise Performance

Week overviewMission-ready

Performance recovery · Stability under repetition · Confidence calibration

Day 1
Attentional ControlWorking MemoryProcessing Speed
Day 2
Cognitive FlexibilityVisual AwarenessAttentional Control
Day 3
Working MemoryProcessing SpeedVisual Awareness
Day 4
Attentional ControlCognitive FlexibilityWorking Memory
Day 5
Processing SpeedVisual AwarenessCognitive Flexibility
!Post assessmentThe proof. Same battery as your baseline. This is the before-and-after.›
Brain GymmembersWhere training continues after Week 6: the Open Gym for reps, the Studio for targeted work, the Lab to prove it, and the Recovery Room to train the come-down.›

From Week 3 you will be offered the 30-second primer before training. Weeks 5 and 6 run it before the harder blocks. Training while revved up is the point. Every day offers a short breathing wind-down: train the brakes as well as the accelerator.