Starter kit
Start deep work (even if your focus is broken)
A simple protocol: start, stay, and finish.
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Pick a small block
Start with 25–40 minutes, not 3 hours. Consistency first.
Use a start ritual
Ritual reduces resistance.
- Clear desk
- Write one outcome sentence
- Start timer
- Social Pause before opening anything
Finish with a close ritual
Close loops so your brain relaxes.
- Write next step
- Schedule it
- Short reward
Quick checklist
- Schedule 3 blocks this week.
- Do a 60-second start ritual.
- No feeds in the block.
- End with one written next step.
Focus is trainable
Use Social Pause to interrupt the reflex mid-session. Use Mom&Dad Tracker to protect family communication so work stress doesn’t spill into evenings.