Sharper Thinking. Better Outcomes.
Get Your Brain Back on Your Side
Practical tools. Evidence-informed strategies. Support for real life.
A Memorable Organizing Layer
The TOP Framework
Meet Your Coach
Helping you work with your brain, not against it
I'm Cindy — a cancer thriver, photographer, foodie nutritionist, and horticulturist. My own journey with ADHD, chemo brain, and significant health challenges taught me that we are never defined by our diagnoses or our struggles — we're defined by our resilience and our ability to keep moving forward. That's why I created YOUonTOP®: practical tools, compassionate support, and renewed confidence for adults facing brain fog, executive functioning challenges, ADHD, PTSD, menopause, chronic illness, and cognitive overload.
I'm a mom of six, grandmother, lifelong learner, and someone who believes that even in life's hardest moments, we can still find clarity, purpose, and joy.
What I bring to YOUonTOP® is lived experience, curiosity, and coaching practice — not a clinical license. I'm not a doctor, therapist, dietitian, or licensed medical professional, and YOUonTOP® doesn't diagnose, treat, or replace care from one. What I do is help you build practical systems, understand your own brain better, and know when and how to bring the right questions to a qualified professional.
When I'm not helping others, you'll find me gardening, crafting, cuddling cats, joyfully frolicking with my partner, exploring the outdoors, hanging with family or chasing my next adventure. I believe our one big beautiful life is precious — and I'm committed to living it fully, joyfully, and on top.
Or browse by condition
Executive dysfunction and acquired cognitive changes arise from many causes. This work is for anyone navigating the gap between how their brain used to work and how it works now — whatever the origin.
Don't need to name a condition first? I Need Help Now →
Not sure if your situation fits? Reach out — if it involves the brain, I'd love to talk. · See targeted recovery strategies for each condition →
Learning
Brain Science You Can Use Today
Research-backed strategies written in plain language.
Executive Function
Why Your ADHD Brain Hates Monday Morning
The dopamine dip after the weekend isn't in your head — it's in your neurotransmitters.
Read more →Nutrition
The 3pm Crash Isn't About Coffee — It's Your Gut
How the vagus nerve connects your lunch choices to your afternoon focus collapse.
Read more →Movement
10-Minute Movement Protocol That Resets Working Memory
The exercise science behind why a short walk beats a second coffee every time.
Read more →Get the free daily checklist — sent to your inbox
The printable morning/task/evening dashboard, plus one short brain-health tip per week. No noise, unsubscribe anytime.
What I Cover
Six foundational habits for cognitive recovery & lifelong learning
These foundational habits rebuild brain pathways after injury and maintain mental sharpness as you age. They leverage neuroplasticity — the brain's ability to adapt and rewire itself throughout life.
Cognitive Training
Brain exercises like puzzles, reading, or learning a new instrument create fresh neural connections.
Physical Exercise
Aerobic movement boosts blood flow to brain cells and releases BDNF — the brain's growth fertilizer.
Balanced Nutrition
Diets rich in antioxidants and omega-3 fatty acids protect neurons and reduce chronic brain inflammation.
Restorative Sleep
Deep rest clears metabolic toxins from the brain and consolidates the day's memories into long-term storage.
Social Engagement
Meaningful interactions stimulate complex mental processing and protect against cognitive decline.
Stress Management
Practices like meditation and breathwork lower cortisol — a hormone that physically damages memory centers when chronically elevated.
How they work together
Mental Stimulation
Learning new skills creates new neural connections. The brain must be challenged with unfamiliar tasks — not just activities you already do well.
Physiological Support
Exercise releases BDNF (Brain-Derived Neurotrophic Factor) — a protein that acts like fertilizer for your brain, helping new neurons grow and survive.
Protection & Maintenance
Sleep acts as the brain's waste-clearance system. Combined with healthy nutrition and low stress, it prevents the chronic inflammation that slows cognitive processing.
For Recovery
Speeds up healing after concussions, strokes, oncology treatment, or burnout.
For Aging
Builds "cognitive reserve" — a buffer that delays the onset of dementia symptoms.
For Daily Life
Improves focus, memory retention, and problem-solving for everyone — right now.
Explore By Topic
Your topic-by-topic action plan
Each card below links directly to research-backed strategies and practical tools.
Executive Function & Chemo Brain
Understanding how chemotherapy-induced cognitive impairment and acquired executive dysfunction affect planning, memory, focus, and daily life.
- Professional rehabilitative interventions (OT, SLP, GMT)
- Neuropsychological assessment & targeted therapy
- Pharmacological considerations under medical guidance
Environmental Scaffolding
When the brain's internal monitoring system weakens, external structures must replace it. Design your environment to do the work for you.
- Centralized digital systems & visual calendars
- Physical whiteboards & visual anchor points
- The "One-Thing" Rule & low-stimulus workspaces
Gut–Brain Connection
Nutrition, hydration, and gut health have a direct, measurable impact on cognitive clarity, focus, and emotional regulation.
- Hydration strategies for neurodivergent adults
- Protein's role in cognitive function
- Mental game: habit change and willpower science
Exercise for Brain Health
Aerobic activity and resistance training produce some of the most robust cognitive benefits available without a prescription.
- Weight lifting: brain and bone health benefits
- Flexibility and gentle movement for older adults
- How exercise reduces neuro-inflammation
Learning & Neuroplasticity
Novel experiences and structured learning physically reshape the brain. The science of lifelong learning is actionable at any age.
- Why executive function is the foundation of learning
- Novel experiences and neuroplasticity
- Time management and its role in cognitive growth
Time Management
Structured time management is a neurological intervention — not just a productivity tool. It preserves working memory and prevents cognitive overload.
- Time auditing & energy mapping exercises
- The "Top 3" prioritization drill
- External scaffolding tools & digital planners
Daily Tools & App Guides
Practical, step-by-step systems that reduce cognitive load rather than adding to it. Printable checklists and app configuration guides.
- Morning setup, task execution, evening shutdown
- Goblin.tools, Tiimo/Structured, Medisafe setup
- Energy–cognition mapping
Free Resource
The At-Home Daily Checklist
A three-part daily dashboard designed for high visual scannability. Print it, put it on a whiteboard at eye level, and let the structure carry the cognitive load — not your brain.
Research Library
Evidence-based resources, organized by topic
Every resource below is sourced from peer-reviewed literature, leading medical institutions, or established clinical organizations.
Clinical & Rehabilitative
At-Home & Practical Guides
Gut–Brain Connection
Exercise & Brain Health
Learning & Neuroplasticity
Work With Me
Let's talk about your situation
Whether you're supporting a loved one, navigating your own recovery, or looking for evidence-based coaching on cognitive health — I'd love to connect.
I typically respond within 2 business days.