Recommended Tools & Interventions

Level One Free · Low Cost

Start Here

These interventions cost little to nothing, but do not let that fool you. Done consistently, this list alone will bring real, measurable changes within 30 days. Start here. Do all of them.

Go to bed earlier — get more hours of sleep

Practice deep breathing strategies

5 minutes, twice daily

Practice EFT Tapping strategies

5 minutes, twice daily

Buy a watch and wear it

Buy a timer and use it

Use a daily planner system

Today, this week, this month

Clean eating — pick a program and commit

Ketogenic, Carnivore, or Vegan — all are legitimate. Rotate every two months to find what works best for you.

Stop eating junk food — permanently

Stop energy drinks and diet sodas — forever

No more than 185 mg of caffeine per day

Learn to play pickleball — play twice a week

Reduce screen time, social media, and video games

Go exercise, walk, volunteer, or do something useful in the real world

Level Two $100 – $1,000

Clinical Grade Interventions

These are the next level — tools often used by professionals that you can purchase and use at home. The investment is real, and so are the results. Each one targets your brain's performance in a specific and measurable way.

Assessment · Foundational

Baseline Testing

From $20

You cannot measure progress without a starting point. Begin with an assessment before anything else — then retest every 90 days to track real change.

Creyos Cognitive Assessment Battery — online testing at the start and every 90 days. Measures attention, memory, processing speed, and more.

TOVA Testing or CPT Testing — done at a professional's office. A clinical-grade measure of attention and impulsivity.

CES · Neuromodulation · FDA Approved

CES CalmBox System

~$350

Cranial Electrotherapy Stimulation — FDA approved for improving sleep, relaxation, and anxiety treatment. Highly recommended for anxiety, hyperactivity, impulsivity, and inattention. Available through CalmWaves.

Nutraceuticals · Brain Chemistry

Natural Stacks & the Braverman Test

$20 – $150

Natural Stacks offers a collection of nutraceuticals to enhance brain performance that is, frankly, very good. They have partnered with Dr. Eric Braverman and BravermanTest.com — a ~$20 assessment that identifies where you may be deficient in dopamine, serotonin, norepinephrine, or GABA. You then order specific products to address those deficiencies. Some are available at Whole Foods; we recommend buying directly online.

Nutrition · Essential Supplementation

Omega Oils & Essential Nutrients

Varies

Omega Oils are a must. Most people are deficient in Essential Fatty Acids — this alone affects focus, mood, and inflammation in measurable ways. Additional vitamins, minerals, and nutrients vary by individual need. Think of this as feeding the brain what it needs to work.

Personal Neurofeedback · Neuromodulation

Home Neurofeedback Systems

~$300

Consumer-grade neurofeedback has come a long way. These devices let you train your brain at home — improving focus, calm, and self-regulation. Three worth knowing:

Mendi (Mendi.IO) — HEG blood-flow neurofeedback using near-infrared light. Teaches your frontal lobes to receive more oxygenated blood — essentially what Ritalin or Adderall does, without the medication. Improves focus, self-control, and attention. About $300.

Muse + OptiBrain — The Muse headband is best for alpha wave training, calm states, and meditation. The OptiBrain add-on turns it into a basic brain-mapping system and helps athletes learn flow states. Muse ~$300; OptiBrain ~$10/month on the App Store.

BrainTap — A light and sound system for brain entrainment. I have not personally used this device, but colleagues I trust — including several mental performance coaches — speak very highly of it.

Phototherapy · Peptide Activation

LifeWave Red Light Patches

Varies

Every cell in your body communicates through energy — especially light. LifeWave's photostimulation patches reflect specific wavelengths of light back into the body. Different patches activate specific peptides, reactivate dormant stem cells, reduce inflammation, improve sleep, or bring a sense of calm. I use these products daily and have for several years. They are excellent.

Level Three Professional Investment

Professional Grade Interventions

These are the highest-grade interventions available — and the most expensive. If you have the financial means, invest. If not, professionals in your area own and operate these systems. You can find them and benefit without buying your own.

Also known as LENS

Direct Neurofeedback (DNF)

Low Energy Neurofeedback System — professional grade, highly effective, and genuinely in a class of its own. DNF is the system I have practiced for over 35 years. Effective for ADHD, anxiety, concussion, brain injuries, post-traumatic stress, and a wide range of Central Nervous System conditions. If you can access this, it is worth it.

Clinical · Office Visit

Hyperbaric Oxygen Systems

Highly effective for CNS recovery and performance. Many professional athletes, entertainers, and physicians own personal systems (lower-end models run $10,000–$30,000) and use them daily. In larger cities, storefront clinics often have hyperbaric chambers available by appointment — a much more accessible entry point. Talk to a physician who understands both the benefits and the risks before you begin.

Own or Visit a Clinic

Cold Plunge

For most people, this is one of the most effective ways to shock, reset, and modulate your Central Nervous System. You can purchase a dedicated system — or just jump in a cold pool, a lake, or take a 60-second cold shower. You will hate it. Start there. It is genuinely good for you.

Own or Free Option