Focus & Deep Work

Prime your mind, not your tabs

Tell us you are starting focused work. We will build a quiet, steadying session - then you begin.

How to use this guide

Treat this page like a set of options, not homework. You are not trying to do every step. You are trying to find one shift that helps right now, then repeat it enough to make it yours.

Read the 3 session bullets and pick the one that matches your moment.
Try one technique for 2 minutes (timed, imperfect, done).
If it helps, keep it. If it does not, switch category (breath, body, attention).

What happens in your session

Quiet the spin.

A few minutes is enough to settle attention.
Arrive on purpose.

Clear intention, calm focus, fewer detours.
Begin with ease.

You do not have to feel "ready" to start; you will be guided there.

What to expect

You begin with a breath cadence to settle the mind, then a short focus phrase, and finish with a single next-step cue so you move straight into deep work. You can run it in a few minutes and repeat it between blocks.

If you want a simple baseline practice to train attention, start with: How to Meditate .

For a practical 10-minute protocol, read The 10-Minute Deep Work Warm-Up .

Try this first

Techniques that match this moment

These are the quickest, lowest-friction moves we reach for in this situation. Start with one. If you want more depth, open the full Technique Toolkit afterwards.

breathwork

5-5 Coherent Breathing: A Steady Rhythm for Focus

Breathe in for 5 seconds, out for 5 seconds. Keep it smooth and nasal for five to ten minutes to settle scattered attention and reduce background stress.
Open the walkthrough →
meditation

Mantra (Focus Phrase): One Word, Quieter Mind

Choose a neutral word. Whisper or think it with every breath for 2-12 minutes to settle the mind.
Open the walkthrough →
meditation

Mindfulness - Breath / Noting: Label It, Return to Now

Feel the breath. When distracted, label what pulled you away, then come back. Repeat for five to twelve minutes.
Open the walkthrough →