Darshan’s Elite Success Roadmap

Darshan’s mission: Excel in Class 10 CBSE boards (target 100% in English, Maths, Science, Social), ace
competitive exams (KE Mannanam, RMO/INMO), master mental math and programming, build a strong
profile, and develop elite fitness and discipline. This plan lays out detailed daily/weekly schedules,
resources, techniques and milestones from now through age 25, integrating all academic, personal
and long-term goals. Each section below is packed with actionable steps and evidence-based tips.

Academic Excellence Plan (Short-Term)

Set a rigorous study routine now so you complete the entire Class 10 syllabus by September and revise
it thoroughly before Pre-Finals (Dec). Spaced, active revision and strategic resources are key 1 2 .

• Timeline: Finish all NCERT chapters by Aug; Oct-Nov: two full revisions by re-solving problems
and taking mock tests; Dec: Pre-Finals; Jan–Feb: final revision & past board papers. (Spacing the
workload across months avoids cramming 1 .)
• Weekly Schedule (example):
• Mon–Sat:
◦ 8am–4:30pm: School (pay full attention, take clear notes).
◦ Evenings: Tuition classes (as scheduled). After tuitions (~6:30–7:30pm), daily self-study
block: focus on one subject per day (e.g., Mon: Maths, Tue: Science, Wed: English, Thu:
Social, Fri: mixed revision, Sat: workbook/NTSE practice). Use the Pomodoro Technique
(25min study/5min break) to maximize focus 3 .
◦ Night (8–10pm): Light revision of the day’s work or solving extra practice problems.
Alternate subjects each session to stay fresh.

• Sundays:

◦ Morning: Weekly recap quiz (self-test) on last week’s topics (Active Recall) 2 .
◦ Afternoon: Mock test or sample paper under timed conditions to gauge progress and
pinpoint weaknesses.
◦ Evening: Leisure reading (e.g. science/math magazine) or mind-map summaries of tough
topics.

• Subject-Wise Focus:

• Maths: Strictly follow NCERT + solve extra problems from RD Sharma or RS Aggarwal. Twice
weekly practice of CBSE exemplar problems. Use mental math drills and flashcards for formulas.
• Science: Understand concepts deeply (experiment demonstrations, diagrams). Use NCERT +
Lakhmir Singh & Manjit Kaur or Pradeep’s for additional practice. Summarize each chapter in own
words.
• English: Improve grammar and vocabulary daily. Read editorials/NCERT Fluency passages.
Practice writing – 1 essay and 1 letter/email weekly, and revise NCERT literature questions.

• Social Science: Maintain concise notes of dates/events. Use timeline charts for History, mind-
maps for Civics. Practice map-pointing and MCQs from Together with Social Science or Oswaal
guides.

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 • Top Resources:

• NCERT Textbooks: The base of CBSE exams; read every line and do in-text exercises.
• Reference Books: CBSE Sample Papers by Arihant/Oswaal for board pattern questions; RD Sharma
(Maths), Lakhmir Singh (Science), Arun Sharma for reasoning/verbal English.
• Practice Sites: Vedantu, Khan Academy India, LearnCBSE, or BYJU’S for conceptual videos. For
English, apps like Vocabulary.com for daily words. For Social Science quizzes, apps like Quizizz to
self-test.

• Mock Papers: Solve past 5 years CBSE papers and take at least 3 full-length school mock exams
before boards. Analyze mistakes immediately (spaced repetition of weak topics) 4 5 .

• Memory & Productivity Hacks: Use Active Recall: after reading a chapter, close the book and
write down everything you remember 2 . Use Spaced Repetition: revisit formulas/facts at
increasing intervals 1 6 (flashcard apps like Anki or Quizlet can help). Keep distractions away
– turn off social media, use website blockers during study blocks. Incorporate short Pomodoro
breaks to prevent burnout (25min focus, 5min rest) 3 . Create mnemonic devices for hard facts
(e.g., “HOMES” for Great Lakes). Regular revisions and mind-maps will lock concepts into long-
term memory 4 .

Figure: Structured note-taking and revision sessions build solid understanding and recall.

Competitive Math Olympiads (KE Mannanam, RMO/INMO)

In addition to regular studies, allocate weekly problem-solving blocks (60–90min daily) for olympiad
math and physics. Build deep analytical skills now 7 5 .

• Weekly Plan: E.g., 4 days/week: Olympiad math (topics like geometry, algebra, number theory,
combinatorics); 2 days/week: Olympiad physics problems (basic mechanics, optics,
thermodynamics). Rotate topics: e.g., Week 1 – Geometry & Mechanics, Week 2 – Number Theory
& Thermo, etc. Each session: 15min concept review + 60min solving 3–5 challenging problems.
• Resources:

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 • Past Papers: Practice KE Mannanam/BP screening test papers (ask seniors or Brilliant Pala). For
RMO/INMO, solve previous year RMO papers (available on Olympiad society sites) and PRMO
questions. Simulate exam conditions to improve speed 5 .
• Books: “Mathematical Olympiad Challenges” (Titu Andreescu) and “Problem-Solving
Strategies” (Arthur Engel) for advanced problems. “IIT-JEE Mathematics” by TMH or RD Sharma
honors for concept depth. Hall & Knight for algebra (classic). Physics: NCERT exemplar, Olympiad
formulas, and Irodov’s problems (for advanced practice).
• Online Courses/Books: For RMO/INMO concepts, Challenge and Thrill of Pre-College Math; use
resources like AoPS forum discussions or Vedantu Olympiad videos.
• Integration: Study olympiad topics after finishing school syllabus topics. For example, after
completing triangle properties in class, practice challenging olympiad geometry on weekends.
Use weekends or late evenings for these sessions (e.g., Sat morning problem session; Wed night
Revise core olympiad formula).
• Strategy: Focus on understanding problem types rather than rote. Discuss tricky problems
with mentors or peers. Keep a notebook of strategies (backtracking, symmetry, invariants, etc.).
Track progress by topic (e.g., “I solved 80% RMO geometry problems but only 50% number
theory” – adjust study accordingly). Stay persistent; Olympiads train patience and reasoning over
months 8 .

Mental Arithmetic Mastery

Objective: in ~1 year, perform 10 numbers (8–9 digit) addition mentally. Progress gradually:

• Current Level: 10 single-digit and 5 two-digit numbers. Plan to hit 10 two-digit by 3 months, 10
three-digit by 6 months, then extend digits.
• Daily Practice: Spend 20–30 minutes daily on mental addition exercises. Use a tracking sheet:
each day record highest-digit addition solved. For example, start Week 1 adding 10 two-digit
numbers (e.g., 57+23+... ten terms) at 2 min; increase difficulty by adding one more digit or
number. Gradually reduce time target.
• Techniques & Tools: Train on an abacus or abacus app. Abacus-based mental calculation is
known to boost working memory and arithmetic skill 9 . Even a simple abacus helps visualize
sums. Alternatively, apply Vedic math tricks (e.g., “Nikhilam” for complements) for faster
addition. Use apps like Soroban (Japanese abacus trainer) or Speed Math trainers.
• Benchmarks:
• Month 1: 10×2-digit in under 2 minutes.
• Month 3: 10×3-digit (~5 minutes).
• Month 6: 10×4-digit.
• Year 1: 10×5-digit.
• Year 1.5: 10×8-digit (the goal: 1–1.5 years for 8–9 digits).
Track times; aim to reduce time gradually. Every week add 1 digit or 1 extra number.
• Supportive Reading: Some research shows abacus training significantly enhances math ability
and memory 9 . Treat daily drills like a “gym for your brain.”
• Fun Practice: Use timed online quizzes (e.g. math-fact games, math apps with leaderboards) to
challenge yourself and make it fun.

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Programming & Tech Projects
Leverage weekly slots (30–45 min, 3–4 times/week) for coding practice and project work beyond school
and CS50 coursework.

• Coding Schedule: Dedicate e.g. Tue/Thu 7–8pm for coding lessons (CS50 assignments, Java
challenges) and Sun afternoon for tinkering. Use free platforms like Codecademy (Python, Java),
freeCodeCamp (HTML/CSS), Kaggle (Python projects). Progress CS50 lectures and problem sets
steadily; aim to finish by Year-end.

• Projects: Integrate learning by concrete projects. For each: break into sub-tasks, gather
components, and set milestones.

• Wireless Power Transfer Module: Research Qi wireless charging (inductive coupling). Prototype:
coil + resonant circuit. Use tutorials (e.g. DIY wireless power mat guides 10 ). Start with short-
range (a small coil charging an LED across 1–2 cm). Leverage Arduino for control. Iterate to
extend range and power.

• Low-Cost Breath Analyzer: Based on Arduino/RPi + MQ-3 alcohol sensor (sensitive to ethanol)
11 . Expected cost under ₹10K. Plan: buy MQ-3 sensor module, microcontroller, OLED display or

smartphone interface. Calibrate using safe alcohol samples (e.g. diluted mouthwash). Aim to
display approximate BAC. For drug detection, research specialized gas sensors (e.g. MQ-4 for
LPG or others) and test variants.

• DIY Telescope: Build a reflecting telescope (Dobsonian design). Acquire a concave mirror
(~100mm) and eyepiece; mount in simple wooden tube. ScienceBuddies project or amateur
telescope forums describe steps. (See “The Dobsonian Telescope” by Kriege & Berry). Sand/grind a
lens or mirror if up for challenge; otherwise use a purchased mirror and focus on assembly and
alignment. Test by observing moon craters.

• Mushroom Plastic Degrader Prototype: Leverage Oyster mushrooms (Pleurotus ostreatus)

which studies show can decompose certain plastics while producing edible fruiting bodies 12 .
Build a mini “mycoreactor”: place plastic pieces (thin films or packaging) in moist substrate
inoculated with oyster mycelium. Keep controlled environment (humidity, temperature).
Document plastic weight loss over weeks. (See “Fungi Mutarium” projects for inspiration 12 .)

• Raspberry Pi & ESP32 IoT Projects: Use Raspberry Pi as central hub for small projects (e.g.,
home automation, VPN, retro arcade). With Seeed Studio ESP32 boards and Grove sensors, try
building a weather station, or a simple robot. Follow Seeed’s tutorials. For example, program the
Pi to collect sensor data and display on a web page. Integrate with AI (e.g., use TinyML on ESP32
to classify something). These projects strengthen hardware-software integration skills.

• Learning Path: Document each project in a blog/notebook. Seek mentorship (ask college
seniors or online communities). Allocate small tasks weekly (e.g., research circuits on Mon,
code on Wed, test on Sat) so projects progress steadily alongside school.

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Fitness & Martial Arts Training
Goal: Develop the stealth, strength and agility of an elite martial artist (inspired by Ayanokoji). You need
consistency and planning.

• Daily Routine:
• Morning (30–45min): Bodyweight workout – mix calisthenics (push-ups, pull-ups, squats, lunges)
and boxing shadow drills. Start with a short warm-up run/jog. For skill work: practice basic
punches/kicks on the air or a punching bag. End with stretching for flexibility (target splits and
backbends gradually).
• Evening (20–30min): Light mobility/flexibility – yoga or dynamic stretching to improve flexibility
and recovery.
• Weekly Schedule:
• Monday/Wednesday/Friday: Strength + boxing focus. Example: 3×15 push-ups, 3×5 pull-ups, 3×20
squats, then 15min of rapid shadowboxing or skipping rope to build speed.
• Tuesday/Thursday: Core & agility day. E.g., planks, leg raises, plyometrics (box jumps, burpees).
Practice footwork drills (fast side-steps, quick turns). If possible, sparring/partner drills.
• Saturday: Martial arts class (if joining one) or extended skill practice + jogging.
• Sunday: Rest/light active (walk or play). Do a weekly pull-up or push-up max test and record for
tracking.
• Progress Tracker: Keep a log of reps/sets, timed run distances, number of shadowboxing
rounds. Track key metrics weekly: pull-ups, push-ups, plank duration, sprint time. Aim to improve
by ~10% each month. Chart progress visually.
• Resources: Use YouTube channels for technique (e.g., ‘FightTips’ for boxing moves) and apps like
Nike Training Club for workout routines. Research “bodyweight progression programs” (e.g.,
start with knee push-ups if needed, build to full).
• Recovery: Focus on nutrition and sleep. Include protein in diet, stay hydrated. Cold showers in
the morning can boost alertness and discipline. Ensure 7–8 hours of sleep; consistent schedule
to recover muscles and mind.

Content Creation System

Darshan will create daily 5–10 min videos (Instagram Reels/YouTube Shorts) sharing fun facts or
explanations. A streamlined workflow with free AI tools will maximize efficiency.

• Content Themes: Science trivia, math tricks, motivational quotes, animated explanations of a
concept (e.g., “Today’s quick physics hack”). Maintain a theme (edu-tainment). Prep a running
list of ideas (use Trello or even notepad).
• Workflow (5–10 min creation):
• Script/Idea: Use AI for quick scripts. Tool: ChatGPT (free tier) or Copy.ai – prompt: “Write a 50-
word script about [topic] in a fun tone.”
• Voiceover: Convert text to speech. Tool: ElevenLabs (free tier, realistic voice) or Google Translate’s
speech output for quick narration.
• Video/Avatar: Use an AI video generator or avatar. Tool: Pictory or Lumen5 (free limited plan) to
turn script into animated visuals; or Synthesia for an AI avatar (free demo account, if available).
For a DIY approach, simple free tools: Canva (free) for slides + recording screen, or smartphone
camera with a tripod.
• Captions & Subtitles: Add auto-captions (Instagram can auto-caption) or use Kapwing’s free
subtitle generator.

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 • Image/Audio Assets: Use free image AI like DALL·E 2 (OpenAI free credits) or Stable Diffusion
(HuggingFace DreamStudio with free credits) for backgrounds/illustrations. Use Audacity (free)
to mix audio if needed.
• Posting: Use Buffer’s free plan to schedule daily posts. Or simply publish natively each evening.
• AI Tools List: (with brief how-to)
• ChatGPT (OpenAI): Brainstorm video ideas or write short scripts. (Just sign up on openai.com,
use Chat interface).
• Copy.ai or Writesonic: Alternative AI writing assistant for catchy captions/scripts. (Free plan with
limited usage).
• Pictory/Lumen5/CapCut: AI video editors that convert text scripts to animated videos. (Upload
script, let AI match stock clips or animations).
• Synthesia: Create an AI avatar video by pasting script. (Free demo version adds watermark;
good for practice.)
• ElevenLabs: Paste your script to get a realistic voiceover. (Limited free characters; great quality).
• DALL·E 2/Stable Diffusion: Generate custom images/illustrations from prompts (free credits
available online).
• Audacity: Record or edit audio (free, open-source) if you want to refine speech or add sound
effects.
• Canva: Free version has video templates and stock images. Useful for quick graphics (e.g., add
text overlays to your video).
• Hootsuite/Buffer: Schedule posts. Use free tiers to auto-post to Instagram/YouTube at a set
time.
• Ideas & Summaries: Use ChatGPT for summarizing study notes or generating creative video
ideas (“List 5 fun math facts”).
• Automation: Use IFTTT or Zapier free automation to cross-post new YouTube Shorts to
Instagram automatically.

By leveraging these free tools, Darshan can produce short videos consistently in minutes. For example,
“ChatGPT helps write a script in seconds, ElevenLabs records it, and Pictory assembles clips – all without
spending any money.”

Discipline, Dopamine Management & the Ayanokoji Mindset

Developing elite mental control means minimizing distractions, curbing addictive behaviors (like
endless Reels scrolling or PMO), and training focus/emotional resilience.

• Dopamine Detox: Schedule regular tech-free intervals (e.g., first 30min after waking, and one
hour before bed). Avoid phone/social apps during study. Research shows even short social
media breaks can improve well-being, focus and sleep 13 . For instance, limit Instagram/TikTok
to 30min/day (studies showed stress reduction with this change 14 ).
• Cold Showers: Incorporate a cold or contrast shower in the morning routine to boost alertness
and mental toughness.
• Journaling: Every evening, spend 5–10min journaling: list today’s achievements, frustrations,
and intentions for tomorrow. Reflecting builds self-awareness and emotional control. (This aligns
with the “raw life” approach of Ayanokoji to constantly analyze oneself.)
• Focus Training: Practice mindfulness meditation (5–10min daily) to build concentration. Apps
like Insight Timer (free) can guide short sessions. Over time, this increases your ability to sit
through Pomodoros without distraction.
• Rewiring Habits: Identify triggers (e.g., grabbing phone when bored) and replace with
productive ones. Keep phone in another room during study. Use browser blockers (like
ColdTurkey or FreeFocus) to block YouTube/Reels sites during work hours.

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 • Physical & Mental “Stealth”: Work on composure through stealthy habits: walk for 10min
midday outdoors (break screen addiction with nature) and do breathing exercises under stress.
• Expect Discomfort: During the first few days of reduced tech, you may feel restless (dopamine
withdrawal 15 ). That’s normal – push through and engage in another activity (read a book,
exercise). Within ~2 weeks, you’ll notice better mood and focus 16 15 .
• Accountability: Consider an accountability partner (friend or family) or even using a habit
tracking app (Streaks, Habitica) to reinforce no-Phone, no-PMO goals. Set small rewards (healthy
ones) for meeting daily discipline targets.

Building this mental discipline is as vital as physical training. By structuring free time and limiting
“quick dopamine fixes,” Darshan can sustain long study sessions and approach challenges with calm,
strategic thinking (the “Ayanokoji effect”).

Long-Term Roadmap (Age 10–25)

Build an ambitious but realistic trajectory combining academics, achievements and early
entrepreneurial work.

• Class 11 (Age 16): Intensify IIT-JEE preparation (start Advanced Math, Physics) while maintaining
board prep. Set target: >98% in Class 11. Compete in JEE mock tests to get accustomed to level.
Start an ambitious project (e.g., code a small app or continue Raspberry Pi project). Join science
fairs/Tech clubs. Do well in Olympiads (aim RMO, INMO qualification). Begin reading advanced
books (e.g., Arihant’s pre-RMO, elementary proof-based math) to broaden thinking.
• Class 12 (Age 17): Focus fully on Boards + IITJEE. Aim IIT-JEE AIR 1 by devoting ~1,000 hours of
JEE study (self-study + coaching). Continue Olympiads (INMO, F=IT). Publish any independent
work (e.g., Raspberry Pi gadget) on GitHub or YouTube. Start learning research-level physics
topics (intro to CFT, quantum computing) to seed “rewriting physics” interests.
• Undergraduate (Ages 18–21): Target premier college (IIT expected). Concurrently build global
profile:
• Academics: Maintain top grades; take summer internships at labs or tech companies (CTCs often
offer Rs 50–100K for interns, adding to profile).
• Projects/Papers: Aim to co-author or present at reputable competitions (e.g., Intel ISEF, Regent
School Olympiad conferences). Possibly publish a paper or patent before 20 in an emerging field
(quantum computing, biotech, etc.).
• Standardized Tests: Prepare for SAT/ACT/TOEFL by spring of grade 12 or year 1 of college to apply
abroad.
• Clubs/Leadership: Lead tech clubs or start a robotics/AI club. Volunteer (e.g., teach coding
underprivileged kids). These are attractive to Ivy League.
• Entrepreneurship: Explore startup ideas. Given interests, areas like edtech, biotech
(mycoremediation), or IoT devices are promising. Start with small freelancing or school projects
for income. Use college incubators to launch a company; aim $10–50K revenue/year by age 20
via side projects.
• Postgraduate/Work (22–25): If IIT+IIT-JEE success: finish B.Tech by 21. Consider MS/PhD at
Stanford/Harvard/Cambridge (Trinity Hall) – profile demands research (target EWSRs). If
entrepreneurship path: take a gap and launch a startup full-time. Target $0.5–1M/year by 25: for
example, scale a B2B edtech platform or a biotech solution. Seek mentors (e.g., Y Combinator
startup events, SKIFT programs).
• Science Breakthroughs: Dedicate some free time to reading advanced physics (quantum
mechanics, GR) and engaging with research communities. At least read one research paper/
month. Attend online courses (MIT OCW, Coursera) on physics beyond schooling. Identify open

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 problems (e.g., dark matter detection, quantum computing algorithms) and consider internships
in research labs (IISER, CERN summer school) by age 22.

This IIT-JEE AIR1 & Ivy path is highly ambitious but combining top scores, research experience, and
entrepreneurship will make Darshan stand out. Map each year with concrete targets (e.g., “By end of
grade 11: RMO qualified; by 12: INMO finalist; by 20: publish paper; by 25: launch company”).

Sample Weekly Schedule

Below is an illustrative time-blocked plan integrating all above goals. Times can be tweaked, but this
structure ensures no domain is neglected. (School/tuitions fixed from 8am–6pm Monday–Saturday.)

Time Mon Tue Wed Thu

5:00– Gym (boxing

Gym (calisthenics + run) Gym (boxing drills) Gym (calisthenics)
6:00 drills)

6:00– Cold shower & Cold shower & Cold shower &
Cold shower & journaling
6:30 meditation meditation journaling

6:30– Breakfast + family Breakfast +

Breakfast + family time Breakfast + family time
7:30 time family time

7:30– Quick revision (English Quick revision Quick revision

Quick math problem set
8:00 vocab) (Science) (Social)

8:00–
School School School School
16:30

16:30–
Tuition (Math/Science) Tuition (Science/Math) Tuition (English) Tuition (Social)
18:30

18:30–
Dinner Dinner Dinner Dinner
19:30

Study (English): Study (Social):

Study (Math): Study (Science):
19:30– Literature & Notes review &
NCERT+problems;<br>AI NCERT+experiments;<br>Project
21:30 writing;<br>Flashcard quizzes;<br>Code
video shoot (20min) work (Arduino)
vocab (Python practice)

21:30– Relax (music/

Relax (light reading) Relax (light reading) Relax (music/stretch)
22:00 stretch)

22:00– Prep for next day, Prep for next day,

Prep for next day, bed Prep for next day, bed
22:30 bed bed

• Notes:
• Weekdays: Focus on one main subject after tuitions. Insert 5–10 min breaks (Pomodoro).
• Sat/Sun: Use morning for rest/light activities. Sat evening reserved for hands-on projects
(splitting this frees weekday evenings). Sunday is for mocks and relaxation to recharge.
• Gym daily slots ensure fitness. Even 30min morning exercise greatly boosts energy.
• Content creation: Spontaneously after dinner on two weekdays or weekend (20 min within
study block, as shown).

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 • This balanced schedule repeats weekly; adjust as needed for exam season (e.g., devote more
time to boards vs. projects as exams approach).

By following this plan – sticking to structured study, regular physical training, disciplined habits, and an
eye on long-term goals – Darshan will systematically build excellence. Each component reinforces the
others (better fitness supports sharper mind, disciplined routine frees time for creativity, etc.).

Sources & Inspiration: This roadmap integrates proven study methods (spaced revision, active recall
1 2 ), productivity hacks (Pomodoro 3 ), cognitive science (abacus training benefits 9 ), and

cutting-edge strategies (AI tools for content). The ultimate aim is holistic growth – academic, physical,
mental, and entrepreneurial. With determination and consistent effort, Darshan can achieve top ranks
(IIT-JEE AIR1), admission to world’s best universities, and even launch a successful startup by his
mid-20s.

1 4 Spaced Practice
https://psychology.ucsd.edu/undergraduate-program/undergraduate-resources/academic-writing-resources/effective-
studying/spaced-practice.html

2 What is active recall? The best study method explained (and how to use it) - Exams and Revision |
Birmingham City University
https://www.bcu.ac.uk/exams-and-revision/best-ways-to-revise/active-recall

3 The Pomodoro Technique — Why it works & how to do it

https://www.todoist.com/productivity-methods/pomodoro-technique

5 7 8 INMO Prep: Syllabus, Tips, Strategies & Resources for Math Olympians - Sri Chaitanya
https://srichaitanya.net/blog/inmo-preparation-syllabus-tips-strategies/

6 A Teacher’s Guide To Spaced Repetition

https://thirdspacelearning.com/us/blog/spaced-repetition/

9Frontiers | A Review of the Effects of Abacus Training on Cognitive Functions and Neural Systems in
Humans
https://www.frontiersin.org/journals/neuroscience/articles/10.3389/fnins.2020.00913/full

10 Wireless Power : 9 Steps (with Pictures) - Instructables

https://www.instructables.com/Wireless-Power-Transmission-Over-Short-Distances-U/

11 Arduino Breathalyzer Using MQ3 Gas sensor and OLED Display - Electronics-Lab.com
https://www.electronics-lab.com/project/arduino-breathalyzer-using-mq3-gas-sensor-oled-display/

12 Plastic eating mushrooms: a viable solution to plastic decomposition | Environmental Center |

University of Colorado Boulder
https://www.colorado.edu/ecenter/2021/11/04/plastic-eating-mushrooms-viable-solution-plastic-decomposition

13 14 15 16 Dopamine Detox: What It Is and How to Try It

https://thriveworks.com/help-with/self-care/dopamine-detox/