Exercise, sleep, wake-up routine and breathing. Without a solid physical foundation, no table strategy holds up. The body is the hardware that runs the mental software.
Regular physical activity regulates cortisol, improves focus and increases emotional resilience. The AI Coach monitors your frequency and correlates it with table performance.
Sleep hours directly impact decision-making, emotional control and range detection. The Playbook tracks duration and quality every night.
How you start your day sets the tone for your session. Waking up early with a consistent morning routine is one of the strongest predictors of perfect days.
Techniques like box breathing and 4-7-8 regulate the autonomic nervous system in real time. Essential before sessions and in high-pressure moments.
There is an ideal level of physiological activation for cognitive performance. Too little arousal = apathy. Too much = anxiety. Peak performance is in the middle.
The AI Coach analyzes the correlation between exercise, sleep and feelings during the grind to identify your optimal arousal point.
Every minute invested in physical health returns multiplied at the table. C-game is more frequent when the body is neglected.
The Scorecard shows when Body Pillar drops precede Craft Pillar drops — a classic pattern of C-game from physical neglect.
Elite athletes alternate load and recovery cycles. Overtraining destroys performance just as much as sedentarism.
The weekly schedule allows planning heavy vs. light grind days, with automatic adherence metrics.
4 seconds inhale, 4 hold, 4 exhale, 4 hold. Repeat 5 cycles. Calibrates the nervous system before opening tables.
3 minWalking, light jogging or cycling for 20-30 min. Releases BDNF, improves working memory and regulates mood for the entire day.
20-30 minInhale 4s, hold 7s, exhale 8s. Use during breaks or when you feel frustration rising. Activates the parasympathetic system in 90 seconds.
2 minDaily check-in in under 2 minutes. The AI Coach analyzes your weekly evolution.
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