21-Day Focus Rebuild
In brief
Week 1 stabilizes rhythm and environment; week 2 adds Stroop and N-Back; week 3 ties training gains to real reading/work. About 15–25 minutes training daily—do not punish yourself with extra volume.
Week 1: Rhythm and Environment
- Fixed wake and screen-off
- Complete Digital Minimalism
- Daily: focus session + 3 Schulte rounds
- Read: Sleep Rhythm, Attention Systems
Week 2: Control and Updating
- Daily: 1 Stroop set + 1 N-Back set + focus session
- Log error types (false starts, mind-wandering, overload)
- Read: Working Memory, Cognitive Load
Week 3: Transfer to Real Tasks
- Right after training, 25–45 minutes real deep work (reading, writing, learning)
- Use Attention Anchors to bridge both sides
- Weekend review: which tool pairs best with deep work? Keep two main tools
Note
If you miss more than 2 consecutive days, restart at week’s day 1 load—do not compensate with doubled training.