Discover how precise triggers and instant responses can transform reflexes, focus, and performance. In every action, there’s a brief but crucial gap between deciding and doing. By training mind and body together, you can reduce that delay, react faster, and make split-second decisions with confidence. This page guides you through practical exercises that sharpen awareness, reflexes, and the ability to act instinctively - without over-thinking.
INTRODUCTION TO THE CONCEPT OF THE 'GAP' BETWEEN INTENTION AND AWARENESS
Quantum mechanics teaches us that, at a fundamental level, the universe is not completely deterministic: between our intention and the manifestation of an action - between what we want to do and what we become fully aware of—there is always a small margin of time and probability.
In the human brain, this translates into a natural 'gap' of about 200 - 500 milliseconds: the time that elapses between the moment the brain decides to act and the moment we become conscious of the action itself.
This delay is not a flaw: it is a consequence of the very structure of brain processes and the underlying quantum reality. However, we can train the mind and body to reduce the additional delay caused by conscious deliberation, creating faster and more fluid responses.
From this concept arises the idea of training three complementary levels:
- Psychological → sharpen attention and mental speed.
- Biometric / neuroscientific → optimize signal processing and sensory integration.
- Biomechanical → translate signals into immediate physical action.
Each of these levels includes practical exercises to reduce the gap between intention and awareness, making responses more instantaneous and natural.
In cognitive psychology, reaction times have been studied for decades. It is well known that conscious deliberation adds delay: the more you leave the decision to the mind, the slower the response.
Training with clear triggers reduces uncertainty and speeds up reactions.
Similar techniques are common in sports psychology, cognitive-behavioral therapy, mindfulness, and biofeedback.
Practical exercises for this level:
Mental warm-up (1 min).
- Sit in a comfortable position.
- Take 3 deep breaths.
- Visualize as many triggers as possible: a sound (click), a color (red), a word (“go”).
- Mentally imagine reacting instantly to each of them.
This prepares the brain to recognize signals and reduces initial cognitive load.
Advanced cognitive challenge (2 min).
- Look at a sequence of 3 numbers or words for 1 second each.
- Immediately repeat them in the correct order, without overthinking.
- Gradually reduce the exposure time to half a second.
Trains working memory and rapid decision-making, reducing deliberation delays.
Relaxation & feedback (1 min).
- Close your eyes and breathe slowly.
- Notice how fast you reacted.
- Reward your brain mentally (“good job, keep going”).
Creates psychological anchors and positive reinforcement.
Studies with EEG and fMRI clearly show a 200–300 ms gap between intention and awareness. Training with clear triggers shifts responses toward faster circuits (basal ganglia, cerebellum, amygdala).
Some neurotraining protocols use lights, sounds, or visual patterns while measuring reaction times, HRV, or EEG activity.
Practical exercises for this level:
Multi-trigger (sound + visual) (3 min).
Prepare two different sounds (e.g., clap and bell) and two colors (red and blue).
Assign an action to each:
- Sound A → raise right hand.
- Sound B → raise left hand.
- Red → say “ok”.
- Blue → say “go”.
Present the triggers unpredictably, one at a time or combined. Trains multisensory integration and reduces processing time in the brain.
Advanced cognitive challenge (2 min).
- Show 4–5 numbers for half a second.
- Immediately repeat them in the correct order.
- Increase complexity by adding a sound trigger (click) that signals “start now.”
Improves cognitive efficiency and reaction times.
Combined reaction (2 min).
- Prepare 2–3 different triggers (e.g., red color, sound, word).
- Assign combined actions:
- Red → raise hand + think of a word.
- Sound → move foot + count to 3.
- Alternate triggers randomly.
Engages multiple brain areas (sensory, motor, linguistic) simultaneously.
In physical movement, triggers and instant reactions have always been used (sports, martial arts, rehabilitation).
Training reflexes with unpredictable signals improves muscle reaction time, measurable with EMG. 👉 It does not eliminate the 200–300 ms physiological limit, but it reduces the extra delay caused by conscious deliberation.
Practical exercises for this level:
Multi-trigger with physical action (2 min).
- On a sound → raise your right hand.
- On a color → step one foot forward.
- On a word → touch your shoulder.
Trains motor reflexes with unpredictable triggers.
Combined reaction (2 min).
- Red → make a small jump + say “ok.”
- Sound → clap your hands + think of a number.
Integrates motor gestures and cognitive response, simulating real-life reaction scenarios.
Relaxation & feedback (1 min).
- Inhale deeply.
- Relax the muscles of your shoulders and neck.
Promotes recovery and prevents muscle tension from slowing down reflexes.
Technical Description: Exercises that simultaneously stimulate visual, auditory, and proprioceptive inputs to enhance sensory integration and reduce reaction times in complex contexts.
Practical Application: Players respond to visual signals (lights or illuminated cones), auditory cues (coach commands), and tactile inputs (balls of different weight or texture) simultaneously.
Scientific Objective: Strengthen multisensory integration in fronto-parietal and subcortical neural circuits, improving processing speed and motor response selection.
Levels:
Psychological Level: Divided attention and management of simultaneous stimuli.
Biometric / Neuroscientific Level: Multisensory integration; reduction of reaction times.
Biomechanical Level: Variable motor execution with different balls, cones, and illuminated obstacles.
Technical Description: Use of scoring systems, timers, and simulated competition to provide real-time feedback on motor and cognitive performance.
Practical Application: Timed drills with immediate evaluation of accuracy and speed, recording quantitative data (correct responses, reaction times, deviation from target).
Scientific Objective: Increase dopaminergic activation associated with reward, enhancing motivation, selective attention, and procedural learning.
Levels:
Psychological Level: Motivation and pressure management.
Biometric / Neuroscientific Level: Dopaminergic circuit activation; monitoring reaction times and performance.
Biomechanical Level: Improved motor execution quality under pressure.
Technical Description: Sequences of exercises requiring repeated rapid choices among multiple motor and cognitive alternatives, at high decision frequency.
Practical Application: Continuous variation of parameters (direction, speed, type of ball or obstacle) forcing players to select the most appropriate response quickly.
Scientific Objective: Stimulate fronto-striatal and dorsolateral prefrontal circuits, promoting automatization of motor response selection and reducing latency between perception and action.
Levels:
Psychological Level: Rapid judgment and reduction of decision-related anxiety.
Biometric / Neuroscientific Level: Stimulation of decision-making circuits; monitoring reaction times.
Biomechanical Level: Optimization of motor execution in rapid sequences.
Technical Description: Cognitive simulation of game situations without physical movement, focusing on perception, evaluation of alternatives, and decision-making.
Practical Application: Players observe or imagine game sequences and mentally indicate the most effective choice or predict ball trajectory.
Scientific Objective: Activate motor, parietal, and frontal cortical areas similar to those involved in real execution, reinforcing procedural learning and motor planning.
Levels:
Psychological Level: Development of planning and concentration.
Biometric / Neuroscientific Level: Activation of cortical areas for motor simulation; reduction of cognition-action gap.
Biomechanical Level: Minimal direct impact; preparatory function for physical execution.
Technical Description: Progressive exposure to stressors (noise, time pressure, simulated audience) during motor and cognitive tasks.
Practical Application: Drills with auditory and visual distractions, timers, and competitive scoring simulating real-game pressure.
Scientific Objective: Optimize performance under elevated physiological activation (Yerkes-Dodson principle), improving attention, emotional regulation, and motor stability under stress.
Levels:
Psychological Level: Emotional management and resilience.
Biometric / Neuroscientific Level: Modulation of attentional and limbic circuits; monitoring heart rate and reaction times.
Biomechanical Level: Maintenance of motor effectiveness under stress.
Technical Description: Introduction of unpredictable variables in motor and cognitive tasks, requiring real-time adaptation without rigid patterns.
Practical Application: Changing rules, variable obstacles, balls with different characteristics, or sudden modifications of visual/auditory signals.
Scientific Objective: Stimulate cognitive flexibility and motor adaptation, activating dorsolateral prefrontal and parietal cortices, enhancing rapid decision-making in unpredictable contexts.
Levels:
Psychological Level: Adaptation to unpredictability and cognitive flexibility.
Biometric / Neuroscientific Level: Cortical activation for rapid problem solving; monitoring reaction times and precision.
Biomechanical Level: Real-time modification of motor dynamics; complex coordination.