Cognitive Control Training Lab

Learn the Mechanisms

Start here. Each mechanism has a plain-English definition, why it matters, a worked example, and a training rep.

Plain-English Model

Cognitive control is not “never having bad thoughts.”
It is the trainable delay between mental event and behavior: notice → label → choose → act → review.

What counts as a rep?

You caught attention drifting and returned.

You named an emotion before obeying it.

You challenged a thought without pretending it was false.

You took one identity-consistent action under friction.

Active Recall Drill

Answer from memory. Immediate feedback explains the mechanism.

Scenario Trainer

Choose the best operational response. This tests transfer, not vocabulary.

Guided Rep Builder

1. Trigger or cue2. Mental event3. Body signal

4. Label5. Control move6. Evidence of completion

Daily Training Dashboard

Minimum effective dose. Do not turn this into a guilt machine.

Control Score

0

Composite of training reps, attention, recovery, consistency, and self-awareness.

14-Day Progress

Thought Audit + Journal

SituationAutomatic thoughtEvidence checkBalanced replacement + next action

Recent Evidence

Cognitive Metrics

Attention stability: can I stay or return?Emotional recovery speed: how fast did I regain choice?Intrusive thought frequency: lower is betterBehavioral consistency: did actions match standards?Self-awareness accuracy: did my read match reality?

KPI Dashboard

Interpretation rule: use metrics to adjust training load, not to judge identity. If sleep or mood drops, downshift before adding more protocols.

Local Data Backup

Training state, journal entries, reps, weekly reviews, and worksheet entries are saved only in this browser. Export a JSON backup before clearing browser data or switching devices.

Weekly Review / Calibration

Most common triggerMost reliable interventionBiggest attention leakOne protocol to simplifyOne difficulty increase, only if stable

Difficulty Selector

Protocol tier

Overload Brake

If two red flags appear: sleep compression, compulsive tracking, irritability, avoidance disguised as planning, or racing optimization, drop to Beginner for 48 hours.