Genetic Cognitive Blueprint – Ideal Daily Cycle • Olimp Run

For a long time, I sensed that my brain had two modes: strong analytical bursts in the morning, and calm, structured reflections in the evening. I finally decided to put that intuition to the test by analyzing my genetics — and it turns out I was spot on. 🧬

Thanks to my SNP profile (especially PER3, COMT, BDNF, ASB1, DRD2, ADRA2B), I now understand not only how I learn best, but when, how long, and in what mental state. This post is my blueprint — a cognitive schedule based on genetic traits, self-observation, and biochemical optimization.

🧠 Cognitive Chronotype: My Genetic Style

Trait	Genotype	Insight
PER3	CC	Morning-focused brainpower, better analysis early in the day
COMT	AA	High dopamine = intense focus, but also easy overstimulation – I need structured intervals
BDNF	CT	Slower neuroplasticity – I learn deeply, but need repetition and rhythm
ASB1	CC	Strong response to daylight – morning routines are biologically optimal
DRD2	GG	Higher dopamine signaling, good reward-based learning, but prone to multitasking trap
ADRA2B	Del/Del	Strong emotional memory – reflection and meaning-making are key to encoding

🧬 Ideal Day – Based on Genetics & Real Life

Yes, I work 8–17, but I embed learning into my job, and I structure deep work blocks in sync with my biology.

⏰ 07:30 – Wake up, Morning Alpha

Wake, hydrate, dog walk, daylight.
Anki review while walking – perfect match with how my brain starts the day.
Creative but lightweight activities welcome (music, languages, light journaling).

⏰ 08:00–12:00 – Deep Work Peak

AI learning, math, architecture, systems – hardest tasks first.
Pomodoro cycles (2× 50:10) with timer.
I don’t multitask here. Dopamine is high, so I guard my attention carefully.

⏰ 12:00–13:00 – Recovery & Lunch

Walk or powernap (10–15 min).
If I do IF (Intermittent Fasting), this is my first big meal.

⏰ 13:00–16:00 – Productive Flow

Writing, code practice, debugging.
Second Anki/language session (15–20 min).
Piano practice fits perfectly here (neuroplasticity window).

⏰ 16:00–17:00 – Transition Out

Strength training or dog walk.
Mental deload from productive mode.

⏰ 17:00–22:00 – Reflective Mode

Philosophy, strategy, chess analysis.
Reading, journaling.
Evening = my deep reflection zone, but not for learning brand new technical stuff.
Chess works well here — surprisingly, I play better in the evening than in the morning. Strategic thinking kicks in.
Puzzle tactics (short bursts) fit better around 13–16.

🛌 23:00 – Sleep

My body requires 8 hours.
I used to experiment with 06:00 wakeups, but despite the amazing mental clarity early on, I’d burn out by 12:00.
Best combo? Sleep at 22:30–23:00, wake at 06:30–07:30.

🎯 Summary: Optimal Rules

✅ Morning = load RAM (deep learning)
✅ Afternoon = productive execution + creativity
✅ Evening = strategic reflection + journaling + chess
❌ No multitasking, no overstimulation
❌ Don’t underestimate sleep – my deep sleep (NREM) is key for memory consolidation

🧠 Bonus: NeuroForge Stack (from September)

To support my profile (low BDNF activity, intense dopamine use, energy-demanding brain), I’m launching a smart neuroprotection + cognition protocol:

Uridine + DHA + Citicoline – membrane & synapse support
PQQ + CoQ10 + ALCAR – mitochondria & energy
Magnesium L-Threonate + Rhodiola – stress buffering & plasticity

🔚 Final Thought

I push myself hard – like an athlete, but with my mind. This schedule doesn’t restrict me. It protects me — from burnout, distraction, and wasted energy.

This is what my genetic architecture taught me. Now I respect it.

And on Sundays? I rest, reflect, and plan. As it was always meant to be. ☀️