3-Minute Single-Task Focus Reset

Time needed: 3 minutes (1 minute each)

Setting: When feeling scattered or overwhelmed by multiple tasks

Purpose: Training attention to engage deeply with one idea at a time

Task Clearing (60 seconds)

What: Close extra tabs/documents. On paper, quickly list all competing tasks/ideas. Draw circle around ONE to focus on now. Set others deliberately aside.

Notice: Relief as mental load reduces, resistance to choosing just one, clarity that emerges

Why: Creates mental space, reduces cognitive load, enables quality attention

Attention Anchor (60 seconds)

What: Before engaging with chosen task:

      Place hands on desk/lap

      Take three clearing breaths

      State chosen focus aloud once

      Visualize completing this single task

Notice: How body settles when directed to one focus, quality of attention, urge to split focus

Why: Primes brain for single-task mode, creates clear intention, reduces attention switching cost

Depth Engagement (60 seconds)

What: Begin chosen task with full presence:

      Remove phone from sight

      Set timer for focused period

      Notice when mind wanders

      Gently return to single focus

Notice: Richness of single-point attention, increased clarity, different quality of work

Why: Builds focus muscle, demonstrates benefits of mono-tasking, creates success experience