The Focused Human
The Attention Protocol
A structured, repeatable practice to recover your attention before the week begins. Audit what drained you, set your protection zones, and clear your mental load.
Week of:
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Notes:
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Reflect on last week. What drained your attention? Be specific — apps, times, situations.
Be specific (apps, times, situations)
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When did I feel most focused and sharp?
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When did I feel scattered or overwhelmed?
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Choose 3 specific times or activities this week where you will be distraction-free. Commit to them now.
Brain dump everything you're holding mentally. Get it out of your head and onto the page.
Things you started but haven't closed out yet
Choices you've been putting off or circling back to
Emails, conversations, or anything you're afraid of forgetting
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Don't organize this yet. Just get it out. Your brain can stop holding it now.
✓ Reset CompleteYou've set your protection zones and cleared your mental clutter. Now use your Daily Practice Log throughout the week.