Kerota's Musings: 20260711 COMBO DAY (DAY 7) SLEPT LAST NIGHT CHEZ ASHTON

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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

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!!!!!!!!!!!!!)

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RECORD

✔

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 (Futon at Lisa's house)
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 (did not Weigh in since I spent the night chez Lisa) 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

sit up straight
sniff lavender to reduce stress
write w/left hand
new word:
write 1 thing grateful for: DAVID & JEANNIE
(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 Love. Live. Laugh. Bless. Heal. Love.
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!!!!!!!!!!!!!)

Kerota's Musings