*****************
MASTER
COLOR KEY
SLLLAVERS: Red
BIOHACK: Green
Dr. Li: Purple
Ken: Blue
Dr. Timpson: Orange
A = Accuracy Day (Wed, Fri, Sat, Sun)
S = Speed Day (Mon, Tue, Thu)
✔
Wake up at 6:00 AM (to sunlight)
- try to silence brain for seconds.
- white noise 10 min
- gratitude review
- breathing/meditation
- squeeze & contract muscles
- knuckle benders
- ankle/wrist circles
- toe/finger stretches
- leg/hamstring stretches, leg press movements (Dr. Li 8)
- bicycle crunches
- (6:30 AM)
- MAKE BED
- brisk walk; also Dr. Li (6) (walk 4 blocks); also Dr. Li (3) (regular physical activity)
- multi-task (while walking, listen to podcasts); PAIR: Omega fatty acids: seeds (in smoothie), tuna salad (2) per week; Dr. Li (5)
- PIANO ( day)
- (7:00 AM)
- flamingo L , R ; one leg balance 10 sec, eyes open & eyes closed (7)
- shoulder rolls
- ball/wall
- angel/wall
- counter stretch
- squats
- push-ups
- sit crosslegged on the floor, and rise w/o hands; leg press movements (8)
- Did % base-80 routine for ; also Dr. Li (3) regular physical activity
- WEIGH IN Today's weight; I visualize weighing less tomorrow.
- (7:15 AM)
- C+S; also Dr. Li (5) (Omega fatty acids in seeds); also Dr. Li (4) (lutein & zeaxanthin in dark, leafy greens)
- blueberries
- dark chocolate
- SOHCAHTOA (20 min)
- AM Pills
- PRADAXA (1 of 2)
- sit up straight
- sniff lavender to reduce stress
- write w/left hand
- new word:
- write 1 thing grateful for:
- (8:00 AM)
- ST memory: recall short list items after 30 minutes w/o writing; plan new event weekly & feel anticipation; project forward in time; PAIR with regular physical activity (Dr. Li 3)
- LLL-BHL
- AFFIRMATIONS (a) kind b) loving c) honest d) conscientious e) already f) pianist
- READING, WRITING: 4) read regular print w/o mag. lenses; take lutein, zeaxanthin (source: dark leafy greens), and zinc ll mg (in Multi-Vit supplement) (Dr. Li 4)
- (8:30 AM)
- SSS, Prep for the day
- (9:00 AM)
- Commute
- (10:00 AM - 5:00 PM)
- Work day (M, T, Th)
- (5:00 PM - 6:00 PM)
- Commute
- (6:00 - 8:00)
- Dinner, unwind
- (8:00 - 9:00)
- Calls, catch up
- (9:00 PM)
- Bounce Back, or RESILIENCY developed through deliberate scheduling of something weekly, thus stimulating DOPAMINE receptor density; call someone (Dr. Li 2)
- (9:15 PM)
- PM Pills (!!!!!!!!!!!!!SMALL SNACK FIRST!!!!!!!!!!!!!)
- PRADAXA (2 of 2)
- AMIODARONE (1)
- TIRAZOSIN (1)
- LIPITOR (1)
- Pre-Post-Probiotic (1)
- Electrolyte (1)
- Allergy (1)
- Multi-V Supplement; also Dr. Li (4) zinc
- V B12 1000 (1) Sublingual Dr. Timpson (3)
- V D3 5000 (1) also Dr. Li (8) also Dr. Timpson (2)
- V K2 MK-7 100 (1) Dr. Timpson (1)
- M Magnesium Glycinate 200 (1) Dr. Li (7)
- M Magnesium Theronate 2000mg (1) Dr. Li (8)
- V-like antioxidant CoQ 10 100 (1) Dr. Li (6)
- AA Glycine 3000mg (4) 30 min before sleep Dr. Li (1)
- (9:30 PM)
- brush teeth
- floss teeth
- whitening treatment (30 min)
- Before bed routine
- humidifier
- lip balm
- mouth tape
- moisturizer
- CPAP
- (10:15 - 10:30 PM)
- ANCHORED SLEEP": sleep in cool room Dr. Li (1)
*******************************************************************
RECORD
Wake up at 6:00 AM (to sunlight)
- ✔try to silence brain for 40 seconds.
- ✔white noise 10 min
- ✔gratitude review
- ✔breathing/meditation
- squeeze & contract muscles
- ✔knuckle benders 40
- ✔ankle/wrist circles 40
- ✔toe/finger stretches 40
- ✔leg/hamstring stretches, leg press movements (Dr. Li 8)
- ✔bicycle crunches 40
- (6:30 AM)
- ✔MAKE BED
- ✔brisk walk; also Dr. Li (6) (walk 4 blocks); also Dr. Li (3) (regular physical activity)
- multi-task (while walking, listen to podcasts); PAIR: Omega fatty acids: seeds (in smoothie), tuna ✔salad (2) per week; Dr. Li (5)
- (7:00 AM)
- ✔PIANO ( ACCURACY day)
- (7:30 AM)
- ✔flamingo L40 , R 40 ; one leg balance 10 sec, eyes open & eyes closed (7)
- ✔shoulder rolls 40
- ✔ball/wall 8
- ✔angel/wall 8
- ✔counter stretch 8
- ✔squats 20
- ✔push-ups 1 + 22
- sit crosslegged on the floor, and rise w/o hands; leg press movements (8)
- ✔Did 50% base-80 routine for Wednesday, July 8, 2026 ; also Dr. Li (3) regular physical activity
- ✔WEIGH IN 206 Today's weight; I visualize weighing less tomorrow.
- (7:15 AM)
- ✔C+S; also Dr. Li (5) (Omega fatty acids in seeds); also Dr. Li (4) (lutein & zeaxanthin in dark, leafy greens)
- ✔blueberries
- ✔dark chocolate
- ✔SOHCAHTOA (20 min)
- AM Pills
- ✔PRADAXA (1 of 2)
- s✔it up straight
- ✔sniff lavender to reduce stress
- ✔write w/left hand
- ✔new word: MUTTON FISH: highly prized game and food fish found in the warm, tropical waters of the Western Atlantic Ocean, including the Caribbean Sea and the Gulf of Mexico. (In crossword, "muttonfish" is a clue for a four-letter word: SAMA (but it's actually "SAMNA" - they should have included "var" in the clue.
- ✔write 1 thing grateful for: WalMart deliveries
- (8:00 AM)
- ST memory: ✔recall short list items after 30 minutes w/o writing; plan new event weekly & feel anticipation; project forward in time; PAIR with regular physical activity (Dr. Li 3)
- ✔LLL-BHL: Live. Laugh. Love. Bless. Heal. Love.
- AFFIRMATIONS
- ✔(a) kind: I, Ken Taylor, am a kind human being. I, Ken Taylor, am a kind human being. I, Ken Taylor, am a kind human being. I, Ken Taylor, am a kind human being. I, Ken Taylor, am a kind human being. Also said aloud for 40 seconds.
- ✔b) loving: I, Ken Taylor, am a loving human being. I, Ken Taylor, am a loving human being. I, Ken Taylor, am a loving human being. I, Ken Taylor, am a loving human being. I, Ken Taylor, am a loving human being. Also said aloud for 40 seconds.
- ✔c) honest: I, Ken Taylor, am an honest human being. I, Ken Taylor, am an honest human being. I, Ken Taylor, am an honest human being. I, Ken Taylor, am an honest human being. I, Ken Taylor, am an honest human being. Also said aloud for 40 seconds.
- ✔d) conscientious: I, Ken Taylor, am a conscientious human being. I, Ken Taylor, am a conscientious human being. I, Ken Taylor, am a conscientious human being. I, Ken Taylor, am a conscientious human being. I, Ken Taylor, am a conscientious human being. Also said aloud for 40 seconds.
- ✔e) already: I, Ken Taylor, already have everything I need. I, Ken Taylor, already have everything I need. I, Ken Taylor, already have everything I need. I, Ken Taylor, already have everything I need. I, Ken Taylor, already have everything I need. Also said aloud for 40 seconds.
- ✔f) pianist: I, Ken Taylor, am a confident pianist. I, Ken Taylor, am a confident pianist. I, Ken Taylor, am a confident pianist. I, Ken Taylor, am a confident pianist. I, Ken Taylor, am a confident pianist. Also said aloud for 40 seconds.
- READING, WRITING:
- ✔Read for 40 seconds in A PROMISED LAND by Barack Obama. He recalls the beginning processes the country would go through to get universal healthcare: VERY complex, and the method to get there that BO was considering, was met with serious doubt and disbelief on the part of his team (Rahm).
- ✔Read for 40 seconds in THE RIGHTEOUS MIND by Jonathan Haidt. He says gene & eco/tribal moral evolution took place, and it's a good thing because we learned how to get along with other tribes (although the same evolution "prepared" US for war).
- ✔Read for 40 seconds in SHAMELESS by Brian Tyler Cohen. He says the GOP is hypocritical regarding police and gun laws; they're even ignoring Justice Alito's statement that there must be limitations on gun ownership.
- ✔Read for 40 seconds in HUCKLEBERRY FINN by Mark Twain. For fun.
- ✔4) read regular print w/o mag. lenses; take lutein, zeaxanthin (source: dark leafy greens), and zinc ll mg (in Multi-Vit supplement) (Dr. Li 4)
- (8:30 AM)
- SSS, Prep for the day
- (9:00 AM)
- Commute
- (10:00 AM - 5:00 PM)
- Work day (M, T, Th)
- (5:00 PM - 6:00 PM)
- Commute
- (6:00 - 8:00)
- Dinner, unwind
- (8:00 - 9:00)
- Calls, catch up
- (9:00 PM)
- Bounce Back, or RESILIENCY developed through deliberate scheduling of something weekly, thus stimulating DOPAMINE receptor density; ✔call someone (Lisa) (Dr. Li 2)
- (9:15 PM)
- PM Pills ✔(!!!!!!!!!!!!!SMALL SNACK FIRST!!!!!!!!!!!!!)
- ✔PRADAXA (2 of 2)
- ✔AMIODARONE (1)
- ✔TIRAZOSIN (1)
- ✔LIPITOR (1)
- ✔Pre-Post-Probiotic (1)
- ✔Electrolyte (1)
- ✔Allergy (1)
- ✔Multi-V Supplement; also Dr. Li (4) zinc
- ✔V B12 1000 (1) Sublingual Dr. Timpson (3)
- ✔V D3 5000 (1) also Dr. Li (8) also Dr. Timpson (2)
- ✔V K2 MK-7 100 (1) Dr. Timpson (1)
- ✔M Magnesium Glycinate 200 (1) Dr. Li (7)
- ✔M Magnesium Theronate 2000mg (1) Dr. Li (8)
- ✔V-like antioxidant CoQ 10 100 (1) Dr. Li (6)
- ✔AA Glycine 3000mg (4) 30 min before sleep Dr. Li (1)
- (9:30 PM)
- ✔brush teeth
- ✔floss teeth
- ✔whitening treatment (30 min)
- Before bed routine
- ✔humidifier
- ✔lip balm
- ✔mouth tape
- ✔moisturizer
- ✔CPAP
- (10:15 - 10:30 PM)
- ✔ANCHORED SLEEP": sleep in cool room Dr. Li (1)
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