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The Reset Protocol
The Focused Human
The Attention Protocol
Daily Practice Log
Attention Reset 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.
Week of:
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Notes
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Day 1
Monday
🌅
MORNING: My One Focus Block Today
What:
______________________________________________________
When:
______________________________________________________
How I'll protect it:
_________________________________________________________________________________
🌙
EVENING: Energy Reflection
Did I honor my focus block?
☐ Yes ☐ No ☐ Partially
What recharged my attention today?
____________________________________________________________________________________
What drained my attention today?
____________________________________________________________________________________
Day 2
Tuesday
🌅
MORNING: My One Focus Block Today
What:
______________________________________________________
When:
______________________________________________________
How I'll protect it:
_________________________________________________________________________________
🌙
EVENING: Energy Reflection
Did I honor my focus block?
☐ Yes ☐ No ☐ Partially
What recharged my attention today?
_________________________________________________________________________________
What drained my attention today?
_________________________________________________________________________________
Day 3
Wednesday
🌅
MORNING: My One Focus Block Today
What:
______________________________________________________
When:
______________________________________________________
How I'll protect it:
_________________________________________________________________________________
🌙
EVENING: Energy Reflection
Did I honor my focus block?
☐ Yes ☐ No ☐ Partially
What recharged my attention today?
________________________________________________________________________________
What drained my attention today?
_________________________________________________________________________________
Day 4
Thursday
🌅
MORNING: My One Focus Block Today
What:
______________________________________________________
When:
______________________________________________________
How I'll protect it:
_________________________________________________________________________________
🌙
EVENING: Energy Reflection
Did I honor my focus block?
☐ Yes ☐ No ☐ Partially
What recharged my attention today?
____________________________________________________________________________________
What drained my attention today?
____________________________________________________________________________________
Day 5
Friday
🌅
MORNING: My One Focus Block Today
What:
______________________________________________________
When:
______________________________________________________
How I'll protect it:
_________________________________________________________________________________
🌙
EVENING: Energy Reflection
Did I honor my focus block?
☐ Yes ☐ No ☐ Partially
What recharged my attention today?
____________________________________________________________________________________
What drained my attention today?
____________________________________________________________________________________
Day 6
Saturday
🌅
MORNING: My One Focus Block Today
What:
______________________________________________________
When:
______________________________________________________
How I'll protect it:
_________________________________________________________________________________
🌙
EVENING: Energy Reflection
Did I honor my focus block?
☐ Yes ☐ No ☐ Partially
What recharged my attention today?
_________________________________________________________________________________
What drained my attention today?
_________________________________________________________________________________
Day 7
Sunday
🌅
MORNING: My One Focus Block Today
What:
______________________________________________________
When:
______________________________________________________
How I'll protect it:
_________________________________________________________________________________
🌙
EVENING: Energy Reflection
Did I honor my focus block?
☐ Yes ☐ No ☐ Partially
What recharged my attention today?
____________________________________________________________________________________
What drained my attention today?
____________________________________________________________________________________
End of Week
Friday Review
(5 Minutes)
Complete at the end of the week to identify patterns.
Step 1: Review Protection Zones
(2 minutes)
Look at the 3 protection zones you set on Sunday. How did you do?
Step 2: Identify One Pattern
(2 minutes)
Review your daily reflections. What pattern do you notice?
✅
Consistently Recharged Me
_________________________________________________________________________________
_________________________________________________________________________________
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⚡
Consistently Drained Me
____________________________________________________________________________________
____________________________________________________________________________________
____________________________________________________________________________________
One specific pattern I noticed this week:
______________________________________________________________________________________________________________________
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Step 3: Adjust for Next Week
(1 minute)
Based on this pattern, what ONE thing will you change next week?
My one adjustment for next week:
____________________________________________________________________________________________________________
____________________________________________________________________________________________________________
✓
Week Complete
—
Bring this insight to your Sunday Evening Reset. You're building a feedback loop.