Name the smallest visible action. For one minute, you will practice returning to it—not holding perfect focus.
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The return is the rep. When attention moves, notice it, take one breath, and come back.
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Learn how this skill works
Big, vague tasks make it hard to begin. This practice gives your attention one visible action to return to. Each noticed drift and intentional return is a practice repetition.
Name the next physical action.
Not the whole project. Choose the smallest visible start your hands or eyes can return to.
What will probably pull your attention? (optional)
Choose any likely pulls, or continue without selecting one. During practice you can label what actually happens.
Choose your practice level.
Levels are visible so you can adjust, repeat, or advance. Distraction is not failure; the return is the rep.
Practice mode
Start, drift, return.
5:00
Do only the next physical motion. When attention drifts, tap the drift button and practice bringing it back.
Return reps: 0
When you notice drift
Tap the button, label the pull, take one breath, and return to your selected action.
1. Notice: "My attention drifted."
2. Label the actual pull briefly.
3. Take one breath and return to the next physical action.
Hands-free mode: Put the device down. When the timer ends, estimate how many times you noticed and returned.
You practiced returning your attention on purpose.
The win is not never getting distracted. Each noticed drift and intentional return was a practice repetition.
Your action
Active practice
Return reps
How it ended
Recommended next practiceRepeat this one-minute practice during a real task.
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