Protocol 2 · 10–15 min

Attention Recovery

Rebuild steady, voluntary attention after lots of switching between things. Restore the ability to focus on one task — and to feel quiet.

Grounded in research · interactive practice

What you'll do

1
Notice the pull
Notice the urge to switch tasks — without acting on it. Just watch it rise and pass.
Noticing the urge to switch without obeying it builds your ability to stay where you choose.
2
Rest on one point
Rest your attention on the dot. Each time it drifts, gently bring it back. That return is the practice.
Practising focus gently strengthens your attention over time.
3
Open it up
Now soften and open your awareness — let everything be there at once, without grabbing any of it.
Letting your awareness open up reduces mind-wandering and quiets mental chatter.
4
Protect a window
Plan one distraction-free block — and the thing you'll remove to protect it.
Removing distractions works better than relying on willpower.