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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Step 1
Attention Audit (3 minutes)
Reflect on last week. What drained your attention? Be specific — apps, times, situations.
What Drained Me?
Be specific (apps, times, situations)
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Most Clear
When did I feel most focused and sharp?
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Most Foggy
When did I feel scattered or overwhelmed?
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Step 2
Set Protection Zones (3 minutes)
Choose 3 specific times or activities this week where you will be distraction-free. Commit to them now.
Examples:9–11am Tue/Thu: Phone in drawer, notifications silenced · First hour after waking: No devices · Dinner: Phone away from the table
Step 3
Mental Clearing (4 minutes)
Brain dump everything you're holding mentally. Get it out of your head and onto the page.
Unfinished Tasks
Things you started but haven't closed out yet
Unmade Decisions
Choices you've been putting off or circling back to
Worries & Open Loops
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 Complete
You've set your protection zones and cleared your mental clutter. Now use your Daily Practice Log throughout the week.