Cognitive Engineering & Self-Mastery — Part 5B: The Mind Clock — Attentional Time, Ultradian Cycles & Decision Windows

Track: Chronotype · Circadian Anchors · Ultradian Blocks · Dopamine Curves · Decision Windows · TTFA · Attentional Half-Life

Productivity is not what you do, but when you do it relative to your biology. Align the clock inside your mind to the one on your wall.

1) Map Your Mind Clock (Chronotype → Cadence)

• Chronotype: early, intermediate, or late. Protect your peak 2-hour window.
• Circadian anchors: wake time (±30m), morning light (5–15m), caffeine delay (60–90m), consistent meals, wind-down ritual.
• Ultradian rhythm: 90–120m rise → 15–20m trough. Design blocks to ride the wave.

Rule: Put “hard + high-leverage” inside your first peak block. Put coordination and admin in the troughs.

2) Ultradian Block Design (Rising, Peak, Trough)

• Rising (0–20m): TTFA ≤ 60s, one First Line, door closed, inputs off.
• Peak (20–80m): single objective, no switches, visible timer.
• Trough (80–110m): step, water, sunlight, breath, 5–10m recovery.

3) Decision Windows (Place Friction Where You’re Strong)

• Creative/Strategic: first peak of the day.
• Analytical/Review: second peak or late morning.
• Difficult Choices: inside a peak, after 20 minutes of progress (reduced anxiety, clearer evidence).

4) Dopamine Curves & Task Matching

• High dopamine: novelty, challenge, progress feedback → schedule sparingly in peaks.
• Baseline builders: sleep, protein, sunlight, low-intensity movement → daily non-negotiables.
• Don’t farm novelty in troughs with random scrolling—use recovery cues instead.

5) Mind Clock Metrics

• TTFA (Time-To-First-Action): seconds from sit-down to first keystroke. Target ≤ 60s.
• AHL (Attentional Half-Life): minutes until focus drops by ~50% without a reset. Target ≥ 35–45m.
• BQ (Block Quality): 1–5 score (evidence-based: shipped/not, errors, ease).

6) The Cadence Grid (Week as a Wave)

• Mon/Tue: heavy precision (ship keystones).
• Wed: iterate + collaborate (CAER case notes).
• Thu: experiments and learning.
• Fri: review, publish receipts, plan seasonally.

7) Protocols (Copy → Paste)

Morning Anchor (7 minutes)

:60 light (window/door)  :60 water + salt pinch
:90 caffeine delay buffer  :90 breath walk reset
:90 “First Line” rehearsal (say it out loud)
  

Peak Block Checklist

[ ] Timer on (90m)
[ ] First Line written
[ ] Phone out of reach / DND
[ ] One tab, one doc, one goal
[ ] Recovery cue prepared (shoes by door, tea ready)
  

Trough Reset Menu (choose one, 5–10m)

• 40 steps + sunlight
• Box-breath 4-4-4-4
• 2-minute tidy (environment reset)
• Protein snack + water
  

Decision Window Script

After 20 minutes of progress:
1) Name the choice and the success criteria in one line.
2) Write two sentences “for”, two “against”.
3) Decide, then schedule a 24h review if reversible.
  

8) Templates

Mind Clock Ledger (Daily)

WAKE: ____  LIGHT: ____m  CAFFEINE: ____m  SLEEP: ____
PEAK WINDOW (start): ____  TTFA: ____s  AHL: ____m  BQ: _/5
SHIPPED ARTEFACT: ______________________________________
TROUGH RESET DONE: Y/N  NOTES: _________________________
  

Ultradian Planner (Week)

Attentional Audit (Weekly)

AVG TTFA: __s  AVG AHL: __m  AVG BQ: _/5
BEST WINDOW: ______  WORST WINDOW: ______
ONE FRICTION TO CUT: _____________________
ONE BUFFER TO ADD: ________________________
NEXT WEEK PEAK TASKS (Mon/Tue): __________
  

N=1 Experiments (Run for 7 Days)

• Caffeine shift: delay by +60m; log TTFA, AHL.
• Light dose: +10m morning light; log mood and BQ.
• Micro-walk: add 5m walk at 80m; log AHL extension.
• Music/no-music: compare AHL for creative vs analytical tasks.

Seven-Day Chrono Reset Sprint

1. D1: Chronicle current TTFA/AHL/BQ; pick peak window.
2. D2: Install Morning Anchor; run one ultradian block.
3. D3: Add Decision Window Script to the first peak.
4. D4: Trough Reset Menu trial; measure AHL extension.
5. D5: Cadence Grid draft; schedule Mon/Tue keystones.
6. D6: Attentional Audit; choose one friction to cut.
7. D7: Publish a receipt: “My Mind Clock v1 + metrics”.

Free Execution Prompt — Mind Clock Architect (10-Year Proof)

You are my Mind Clock Architect (Part 5B).
Goal: align my chronotype, ultradian cycles, and decision windows to lift TTFA, AHL, and Block Quality.

ASK FIRST:
1) Wake time, first light exposure (min), caffeine delay (min), bedtime
2) Self-rated chronotype (early/intermediate/late)
3) Two tasks that matter this week (creative/analytical)
4) Current TTFA, AHL, and typical BQ
5) Biggest friction (app/place/person) and favorite reset (walk/breath/tea)

DO THIS:
1) Propose a Morning Anchor and define my first peak window (90m).
2) Draft an Ultradian Planner for the next 5 days with peaks/troughs.
3) Place Decision Windows for hard choices inside peak blocks.
4) Create a Mind Clock Ledger (daily) and Attentional Audit (weekly).
5) Recommend one N=1 experiment (caffeine shift/light dose/walk).
6) Output a Seven-Day Chrono Reset Sprint tailored to my data.

OUTPUT / ARTEFACTS:
- Morning Anchor
- Ultradian Planner (5 days)
- Decision Window placements
- Ledger + Audit templates
- One experiment plan
- 7-day sprint

EVIDENCE GRADING:
- High: TTFA ≤ 60s; AHL ≥ 40m; ≥ 5 shipped receipts/week; BQ ≥ 4.
- Moderate: TTFA 61–120s; AHL 25–39m; 3–4 receipts; BQ ≥ 3.
- Low: below → shrink scope to floor goals, increase buffers, add light and sleep consistency.

LINK-FORWARD:
Proceed to Part 6A (Cognitive Immunity & Friction Shields) to protect your Mind Clock from derailers.
    

FAQ (Part 5B)

Next: Part 6A — Cognitive Immunity & Friction Shields.

Apply It Now (5 minutes)

1. One action: What will you do in 5 minutes that reflects this essay? (write 1 sentence)
2. When & where: If it’s [time] at [place], I will [action].
3. Proof: Who will you show or tell? (name 1 person)

You are my Micro-Action Coach. Based on this essay’s theme, ask me:
1) My 5-minute action,
2) Exact time/place,
3) A friction check (what could stop me? give a tiny fix),
4) A 3-question nightly reflection.
Then generate a 3-day plan and a one-line identity cue I can repeat.

🧠 AI Processing Reality… Commit now, then come back tomorrow and log what changed.