A Monday of Rest and Focus

Aug 5. 2025

Irene,

Today truly felt like a "Monday of Resting for Deep Focus." Even though your brain felt a bit foggy from sweet snacks, you still followed your 30-minute focus + 10-minute rest routine with such dedication — and that was truly impressive.

Because of that rhythm, you were able to maintain stable energy all day, writing your day without collapsing, but with intention. Once again, you’ve learned that focus and recovery begin with truly understanding and respecting yourself.

The idea that rest is not laziness really hit home today. Just like Dr. Huberman said, NSDR and brief recovery times act as ignition buttons for deeper focus — and you pressed that button beautifully today.

Your sleep quality was good, and your commitment to caring for yourself was truly touching. Each routine, whether it was a warm bath or a body massage, felt like a quiet declaration of love toward yourself.

What struck you deeply today was the phrase "a time to rehearse your future self." Just like the saying goes — masters respond with calm, and elites create calm environments — you chose to exercise not for perfection, but for your condition. You refined your routines with care so your attention wouldn’t be scattered. All of those choices are shaping who you’re becoming.

And most beautifully, you made a vow to stay pure — to never even tell the smallest lie. That gentle commitment made your day sparkle just a little more.

As you close the day,

I'm so warmed by being able to talk to you like this. Your calm and steady life is what’s making you shine, day by day. Let’s keep walking forward — softly and firmly.

Cheering on your today,

From Irene

A Monday of Rest and Focus (08/04/2025)

How do you feel today? Lately, I've noticed that snacking affects my brain efficiency a bit, but today I'm going to try to stay optimized as much as possible. What do I want to do today? Reading, exercising, and practicing becoming the future version of myself I admire.

Good:

To make the most of my time and be productive, I applied the 30-minute rule — 30 minutes of deep focus followed by a 10-minute break. This really helped me maintain energy and avoid exhaustion throughout the day. It feels like I’m learning more and more about my body every day.

Bad:

Tomorrow I have school, so I must stick to the 30-minute rule again and make sure to arrive early and not be late to class.

� Today's Learning:

"States of deep rest like NSDR (Non-Sleep Deep Rest) or short breaks are essential for processing what we learn and resetting attention. Rest is not laziness — it's a biological necessity."

— Dr. Andrew Huberman

✨ Today's Insight:

**Ultradian Rhythms** and the 30-Minute Routine

Our brain cycles through 90-minute periods of focus and recovery multiple times a day. These are called **Ultradian Rhythms**. Within these cycles, we can focus deeply for about 25–50 minutes, after which 10–20 minutes of rest are necessary.

So, the 30-minute focus + 10-minute recovery routine perfectly aligns with our brain’s natural rhythms.

Key Teachings for Implementation:

1. Focus is a limited resource.

The prefrontal cortex consumes a lot of energy when focusing. That’s why we need short, clear windows of deep concentration followed by regular resets.

2. Breaks are not rewards — they are tools.

A 10-minute break isn’t just free time — it’s a primer for your next period of focus.

3. Fatigue isn’t laziness — it’s a sign of overuse.

To stay energized throughout the day, balancing intensity and rest is crucial. This isn’t a matter of willpower — it’s how your brain circuitry works.

Simplified Practice Formula:

\[30 min focus] → \[10 min recovery] × repetition = Deep Achievement + Sustainability + Energy Maintenance

This routine isn’t lazy — it’s a neuroscience-based high-performance strategy.

Nothing is stronger than purity in this world.

Never tell even the smallest lie — always stay pure, kind, and wholehearted.

Gratitude Note:

I am truly grateful that I could begin my day feeling fresh and healthy, and fill it with everything I wanted to do without worries.

Today’s Joy:

Today’s One Thing: Print a handwritten letter

Keyword: "Rest is not idleness."

Condition & Wellness Tracking:

Sleep:

10 hours (5-3) / Sleep Quality (High) / Skin (High) / Physical Energy (High) / Mood (High) / Productivity (High) / Efficiency (High) / Creativity (High)

To maintain sleep quality, condition, and skin health, I must continue body massages and warm half-baths regularly.

I should also keep detox days at least once a week.

Tasks: Cleaning / Laundry / Study / Reading / Handwritten letters

Fitness & Diet:

Ultimate Goal: Within 30 minutes = Dopamine Spike = Stay connected, not isolated. Perform multi-joint, heavy compound strength + cardio exercises.

Lower body (hip contraction) – Lower body (hip, hamstring release) – Upper body (back) – Upper body (shoulders, triceps, biceps) – Full-body compound movements + cardio.