Training Schedule & Best Practices¶
When and how often you train matters! This guide covers the optimal training schedule, timing, and important restrictions.
⏰ Training Frequency¶
Optimal Schedule¶
Best: 3-4 sessions per week
Ideal pattern: Every other day - Monday, Wednesday, Friday - Tuesday, Thursday, Saturday - Any similar pattern with rest days between
Most aggressive: 2 days on, 1 day off - Train Monday & Tuesday → rest Wednesday → train Thursday & Friday → rest weekend - This is the maximum frequency - don't exceed this pattern
The Rules¶
| Rule | Reason |
|---|---|
| ✅ OK to train 2 days in a row | Then take days off to compensate |
| ❌ Don't train 3 days in a row | Brain needs rest to consolidate learning |
| ❌ Don't train more than 4x/week | Over-training can slow progress or cause side effects |
| ✅ Consistency matters | Regular schedule = better results |
🌙 Time of Day¶
General Rule: 2+ Hours Before Bedtime¶
Why: Training can be activating. Your brain needs time to settle before sleep.
Example: - Target bedtime: 11pm - Last training session: 9pm or earlier
Exception: If a session makes you feel relaxed/tired, you may be able to train closer to bedtime. Discuss with your coach.
Best Times for Different Training Types¶
| Training Type | Best Time | Reason |
|---|---|---|
| Standard SMR (C4, Cz) | Flexible - any time works | Core regulation |
| Beta (C3, F3) | Morning or early afternoon | Activating, energizing |
| Alpha (Pz, Fz-Pz) | Late afternoon/early evening | Relaxing, downshift |
| Alpha-Theta | Afternoon/early evening | Deep relaxation, may feel spacey after |
| HEG | Morning/early afternoon | Avoid late evening - often activating |
| HRV | Anytime, even daily | Can train before neurofeedback to settle arousal |
📅 Weekly Schedule Examples¶
Example 1: Standard (3x/week)¶
Total: 3 sessions, optimal spacing
Example 2: Every Other Day (3-4x/week)¶
Monday: ✅ Train
Tuesday: Rest
Wednesday: ✅ Train
Thursday: Rest
Friday: ✅ Train
Saturday: Rest
Sunday: ✅ Train (optional 4th)
Total: 3-4 sessions, perfect spacing
Example 3: Most Aggressive (4x/week)¶
Total: 4 sessions, 2-on-1-off pattern
Example 4: Flexible Schedule¶
OK to vary between 3-4 sessions per week as long as you follow the rules!
⚠️ Important Restrictions¶
Don't Train:¶
1. Three Days in a Row¶
Why: Brain needs rest to consolidate neuroplastic changes
Bad example: - Monday ✅, Tuesday ✅, Wednesday ✅ ❌
Better: - Monday ✅, Tuesday ✅, Wednesday Rest, Thursday ✅
2. More Than 4x Per Week¶
Why: Over-training can cause temporary side effects or slow progress
Exception: Unless specifically indicated by your coach for a particular reason
3. Too Close to Bedtime¶
Why: Training activates brain networks that may interfere with sleep
Minimum: 2 hours before your target sleep time
Be extra careful with: - Beta training (C3, F3) - HEG training - Any protocol that feels energizing to you
4. Before Important Events¶
Rule: No training within 36 hours of an important exam, interview, presentation, or performance
Why: Neuroplastic changes need 2 full sleep cycles to consolidate
Example: - Important exam: Friday 9am - Last training: Wednesday evening (2 nights before) - ❌ Don't train Thursday
5. Day Before QEEG¶
Why: We want to see your baseline brain, not recent training effects
Before a QEEG: - No training the day before - Ideally 24-48 hours before brain mapping
6. Before Recreational Substances or HBOT¶
Why: Training affects brain state; combining with substances on same day can be unpredictable
Rule: Don't train same day before: - Alcohol - Cannabis - Psychedelics - Hyperbaric oxygen therapy (HBOT)
After is OK - just not before
🎯 Optimizing Your Schedule¶
Consistency is More Important Than Perfection¶
Better: - Consistent 3x/week schedule you can maintain - Same days each week (creates routine)
Worse: - Perfect 4x/week schedule you can't stick to - Irregular spacing (5 sessions one week, 1 the next)
Build It Into Your Routine¶
Tips: - Schedule it like an appointment - Same time of day if possible - Set reminders on your phone - Prepare equipment the night before
Many successful clients: - Train Monday/Wednesday/Friday after work - Train Tuesday/Thursday/Saturday mornings - Train every other day before dinner
Find what works for YOUR life.
💤 Training & Sleep¶
Sleep is Your Friend¶
Why sleep matters: - Neurofeedback learning consolidates during sleep - Sleep changes often appear first (even before other goals) - Good sleep = better training results
Tips: - Train 2+ hours before bed - If a protocol disrupts sleep, tell your coach immediately - Track sleep quality - it predicts other changes
🛑 Breaks & Pauses¶
Short Breaks (1 week)¶
OK! Life happens.
When resuming: - Pick up where you left off - Repeat your last successful protocol
Longer Breaks (2+ weeks)¶
Check with your coach first.
Policy: 1 week pause allowed per 2 months of program
When resuming after extended break: 1. Don't jump back to advanced protocols (even if you were doing Alpha-Theta before) 2. Start with a stabilizing SMR protocol (C4-A1, Cz-A1) 3. Repeat 2-3 times to re-establish baseline 4. Then progress back to where you left off
Why: Your brain needs to "remember" the training
Very Long Breaks (Months)¶
Recommend: New QEEG before resuming to re-assess your baseline
📊 Session Duration¶
Total time: 45-60 minutes
Breakdown: - Setup (electrodes, amplifier): 10-15 min - Training time: 30 minutes - Cleanup: 5 min
Training segments: - Single-channel: Usually 30 min (or 2-3 x 10 min segments) - DUAL: May feel longer (same 30 min actual time) - Alpha-Theta: Often shorter (15-20 min)
Don't train longer just to train longer - 30 min is the sweet spot for most people.
🔄 Combining with Other Activities¶
Same-Day Combinations¶
| Activity | When to Do It | Notes |
|---|---|---|
| Exercise | Before or after training (2+ hours apart) | Both are great! |
| Float tank / Sauna | After training is excellent | Amplifies relaxation |
| Meditation / Mindfulness | Any time | Complements neurofeedback |
| Work / Study | Any time | Training may improve focus |
| Caffeine | Be consistent | If you usually have coffee, have it |
Avoid Same-Day¶
- ❌ Training before alcohol/cannabis
- ❌ Training before important events (36hr rule)
- ❌ Training before HBOT
📈 Tracking Your Schedule¶
What to Track¶
Essential: - Date and time of each session - Protocol(s) you did - Any effects in next 24 hours (especially sleep)
Helpful: - AM survey (sleep quality, mood, energy) - PM survey (session notes, immediate effects) - Patterns over time
Portal tracks: - All your sessions automatically - Survey data - Protocol history
Your job: Fill out surveys consistently (even if "nothing to report")
🎓 Common Mistakes¶
Mistake 1: Training Too Much¶
"More is better, right?"
No! Over-training can: - Cause temporary side effects - Slow progress - Lead to fatigue or spaciness
Stick to 3-4x/week maximum
Mistake 2: Inconsistent Schedule¶
Training 5x one week, 1x the next
Better: Consistent 3x/week every week
Mistake 3: Training Right Before Bed¶
"I'll just squeeze in a session at 10pm"
Result: May have trouble falling asleep
Better: Train earlier in the evening
Mistake 4: Not Taking Rest Days¶
"I want results fast, so I'll train every day"
Your brain needs rest to consolidate learning. Rest days are when the magic happens!
✅ Best Practices Summary¶
Do:¶
- ✅ Train 3-4x per week
- ✅ Every other day when possible
- ✅ At least 2 hours before bedtime
- ✅ Be consistent week to week
- ✅ Fill out surveys
- ✅ Take rest days seriously
Don't:¶
- ❌ Train 3+ days in a row
- ❌ Train more than 4x/week
- ❌ Train too close to bedtime
- ❌ Train day before QEEG
- ❌ Train before important events (36hr rule)
If Unsure:¶
- 💬 Ask your coach in Slack!
📚 Related Resources¶
- Your First Six Sessions - Virtual Intensive overview
- What to Expect - What happens during a session
- Timeline & Expectations - When to expect changes
- FAQ - Common questions
- Check-Ins - Reporting to your coach
The key to neurofeedback success: consistency over time. Find a schedule you can maintain, follow the rules, and trust the process. Changes take weeks/months, but they're long-lasting! 🧠⏰