Focus Stack

Focus Stack — Starter Protocol

A simple, evidence‑guided stack to boost mental clarity and steady focus during the workday. Start low, track response, and adjust one change at a time.

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Morning quick-start

⭐ AM plan boosts alertness, attention stability, and mental stamina.

Omega‑3s (EPA/DHA) 1–2 g with breakfast — supports faster signaling and attention stability.

Creatine 3–5 g with breakfast — mental stamina via neuronal ATP.

Pick ONE cholinergic

Citicoline (CDP‑Choline) 250–500 mg AM — default daily option for baseline, jitter‑prone, or sleep‑sensitive

Alpha‑GPC 300–600 mg AM only — optional punchier alternative for time‑boxed deep‑work or presentation days

Caffeine 100–200 mg after breakfast — smoother absorption and fewer jitters, stabilizes energy curve, reduces gut stress

Optional: CoQ10 100–200 mg with fat‑containing breakfast — steadier afternoon energy.

Evening wind‑down

⭐ Stronger sleep tonight → better focus and mental clarity tomorrow.

Dim screens and lower lights 60–90 min before bed

Wind‑down routine started on time

Magnesium (glycinate or L‑threonate) 100–200 mg elemental, 60–90 min pre‑bed.

Caffeine cutoff respected 8–10 hours before bedtime

Why this works (in brief)

Statements on this site have not been evaluated by the Food and Drug Administration.
Products and information are not intended to diagnose, treat, cure, or prevent any disease. Learn More

Mechanism	What it does	Why it matters for focus
Alerting + dopamine tone	Caffeine supports vigilance and task initiation	Raises subjective energy and helps you get started on demanding work
Membrane and signaling → attention stability	Omega‑3s (EPA/DHA) enrich neuronal membranes and support vascular function	Improves synaptic efficiency for clearer thinking and steadier attention
Acetylcholine pathway	Citicoline or Alpha‑GPC provide choline to support acetylcholine transmission	Enhances working memory, cue detection, and sustained attention
Cellular energy → focus stamina	Creatine and CoQ10 support mitochondrial ATP production and antioxidant defenses	Reduces mental fatigue and helps maintain performance in long work blocks
Sleep‑to‑focus link	Magnesium can improve sleep quality	Better sleep architecture supports next‑day attention and clarity

Week‑by‑week ramp

Week 1
Add omega‑3s + calibrate caffeine. Track sleep, focus, and jitters.

Week 2
Layer ONE cholinergic (citicoline OR alpha‑GPC). Keep dose modest.

Week 3
Add creatine OR CoQ10 if energy lags or recovery is a goal.

Week 4
If evenings are wired, address sleep hygiene; consider magnesium.

TIP: Change only one variable per week when possible. Keep a 1–10 focus score daily.

Dosing cheat sheet

Supplement	Dose	Timing	Notes
Caffeine	100–200 mg per dose, cap ~400 mg/day	AM, avoid within 8–10 h of bedtime	May raise anxiety or BP; smaller PM top‑ups only if sleep unaffected
Omega-3s (EPA/DHA)	1–2 g/day EPA+DHA	With breakfast	Supports signaling and attention stability
Citicoline (CDP-Choline)	500–1,000 mg/day total	AM	Default daily cholinergic; gentler feel, sleep‑friendly
🔈 Alpha-GPC	300–600 mg/day	AM only	Alt for punchier effect; avoid late dosing
Creatine Monohydrate	3–5 g/day	Any time with a meal	Mental stamina via neuronal ATP; prioritize daily consistency
Coenzyme Q10 (CoQ10)	100–200 mg/day	With fat‑containing meal	May steady afternoon energy dips
Magnesium Glycinate	100–400 mg elemental	Evening, 60–90 min before bed	Start low; separate from certain meds by 2+ hours

Safety and interactions (scan before you start)

Caffeine: May worsen anxiety, elevate HR/BP, and aggravate reflux. Interacts with stimulants, certain antibiotics, clozapine, lithium. Pregnancy: often limit to ~200 mg/day.

Omega‑3s: Bleeding risk with anticoagulants/high‑dose NSAIDs; mild BP and triglyceride effects. Allergy caution with fish products; algal DHA/EPA is an option.

Citicoline / Alpha‑GPC: Headache or insomnia in some; use caution with other cholinergic agents; avoid late dosing.

Creatine: Generally well tolerated; caution with kidney disease, dehydration, or nephrotoxic drugs.

CoQ10: May affect warfarin dosing; monitor INR.

Magnesium: Separate by 2+ hours from some antibiotics and thyroid meds; GI looseness signals dose/form issues.

AM/PM routine

AM

Hydrate and light movement

Caffeine 100–200 mg after breakfast

Omega‑3s with breakfast

Citicoline 250–500 mg OR Alpha‑GPC 300 mg

Optional: Creatine 3–5 g, CoQ10 100–200 mg with food

PM

Magnesium 100–200 mg elemental 60–90 min before bed

Dim screens and lower lights

Wind‑down routine

Caffeine cutoff respected 8–10 hours before bedtime

Tracking

Sunday’s date: _______________

ㅤ	Focus 1–10	Energy 1–10	Jitters 0–3	Sleep 1–10	Notes
Sunday
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