The Focused Human
The Attention Protocol
5 minutes daily: 2 minutes morning + 3 minutes evening
Each day, take two minutes in the morning to declare your one deep focus block — before checking devices. Then spend three minutes in the evening reflecting on what recharged vs. drained your attention.
What: ______________________________________________________
When: ______________________________________________________
How I'll protect it: _________________________________________________________________________________
Did I honor my focus block? ☐ Yes ☐ No ☐ Partially
What recharged my attention today?
____________________________________________________________________________________
What drained my attention today?
____________________________________________________________________________________
What: ______________________________________________________
When: ______________________________________________________
How I'll protect it: _________________________________________________________________________________
Did I honor my focus block? ☐ Yes ☐ No ☐ Partially
What recharged my attention today?
_________________________________________________________________________________
What drained my attention today?
_________________________________________________________________________________
What: ______________________________________________________
When: ______________________________________________________
How I'll protect it: _________________________________________________________________________________
Did I honor my focus block? ☐ Yes ☐ No ☐ Partially
What recharged my attention today?
________________________________________________________________________________
What drained my attention today?
_________________________________________________________________________________
What: ______________________________________________________
When: ______________________________________________________
How I'll protect it: _________________________________________________________________________________
Did I honor my focus block? ☐ Yes ☐ No ☐ Partially
What recharged my attention today?
____________________________________________________________________________________
What drained my attention today?
____________________________________________________________________________________
What: ______________________________________________________
When: ______________________________________________________
How I'll protect it: _________________________________________________________________________________
Did I honor my focus block? ☐ Yes ☐ No ☐ Partially
What recharged my attention today?
____________________________________________________________________________________
What drained my attention today?
____________________________________________________________________________________
What: ______________________________________________________
When: ______________________________________________________
How I'll protect it: _________________________________________________________________________________
Did I honor my focus block? ☐ Yes ☐ No ☐ Partially
What recharged my attention today?
_________________________________________________________________________________
What drained my attention today?
_________________________________________________________________________________
What: ______________________________________________________
When: ______________________________________________________
How I'll protect it: _________________________________________________________________________________
Did I honor my focus block? ☐ Yes ☐ No ☐ Partially
What recharged my attention today?
____________________________________________________________________________________
What drained my attention today?
____________________________________________________________________________________
Complete at the end of the week to identify patterns.
Look at the 3 protection zones you set on Sunday. How did you do?
Review your daily reflections. What pattern do you notice?
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One specific pattern I noticed this week:
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Based on this pattern, what ONE thing will you change next week?
✓ Week Complete — Bring this insight to your Sunday Evening Reset. You're building a feedback loop.