Protocol · Cognitive
Focus Foundation
- Duration
- 30 days
- Difficulty
- Beginner
- Steps
- 4
- Typical cost
- $0–$15/mo
- Draws on
- Andrew Huberman, PhD (inspired)
The goal
Build consistent daily focus by improving sleep pressure, light, and caffeine timing.
What youactually do.
4 steps over 30 days. Each becomes a daily check-in, so the result is weighed against what you really did.
Morning
Sunlight exposure
10-30 minutes within 1 hour of wakingbehavior
Daily
Work blocks
2 x 90-minute deep work blocks (phone away)behavior
Caffeine timing
Delay caffeine 60-90 minutes after wakingbehavior
Optional
L-Theanine
100-200mg with caffeine
How BioMedlitells if it worked.
A baseline before you start, the same measures during, and a retest once the 30 days are up.
Lab markers
From your reports
- Vitamin DOptional
Objective
From a device or a log
- Deep work blocks completed
- Screen timeOptional
Subjective
Your own daily rating
- Focus (1-10)
- Afternoon crash (1-10)
What people tend to see.
Typical ranges from the source material. Individual results vary, and some people see no change.
- Focus: improved consistency (subjective)
- Afternoon crash: reduced for many users
- Sleep quality: often improves due to caffeine timing
Before you start.
Educational, not medical advice. Check with a clinician first if any of these apply to you.
- If you have anxiety sensitivity, start caffeine + theanine conservatively.
- Do not exceed personal caffeine tolerance; consult clinician if you have cardiac issues.
Run it againstyour own reports.
Signed in, BioMedli sets this protocol against your baseline results, tracks your daily check-ins, and compares the retest when it arrives.