5-Minute Single-Focus Ritual

Time needed: 5 minutes (90-90-120 seconds)

Setting: Before starting any task

Purpose: Creating intentional single-task focus

Task Clearing Ceremony (90 seconds)

What: Close all unnecessary browser tabs/apps. Put phone face down or in drawer. Clear physical desk space of everything except current task materials. Say aloud: "Right now, only this matters."

Notice: Urge to keep things open "just in case," physical tension from scattered attention, relief of simplified space

Why: Removes distraction triggers, signals brain to focus, creates clean mental workspace

Attention Anchoring (90 seconds)

What: Before starting, take three breaths while looking only at your chosen task. Set timer for realistic work block. Place hand on task materials and state: "For the next [time], I am fully here with this."

Notice: Mind's resistance to limitation, where attention wants to scatter, what single focus feels like

Why: Creates commitment boundary, trains sustained attention, builds focus muscle

Multitask Interrupt Protocol (120 seconds)

What: When urge to switch tasks arises:

- Pause and notice the impulse

- Ask "Is this truly urgent or just habitual?"

- If urgent, mindfully pause current task first

- If habitual, breathe and return to original focus

- Celebrate each return to single focus

Notice: How often switching urges arise, what triggers task-jumping, satisfaction of sustained focus

Why: Builds awareness of multitask patterns, strengthens focus recovery, creates new neural pathways

Closing: Complete one task fully before starting another

Notice: Quality of attention when undivided

Why: Reinforces single-task satisfaction

Tips:

- Start with shorter focus blocks

- Use physical barriers to switching

- Celebrate sustained attention moments

- Notice multitask triggers

- Build gradually