Actionable Pre-Focus Plan

Phase 1: Core Pre-Focus Routine

Step 1: Physical & Environmental Setup (5-7 min)

Hydration/Light Snack.
Ergonomics & Comfort Check.
Temperature & Lighting.
Minimize External Distractions (phone silent/away, close tabs).
(Optional) Scent Anchor / Focus Object.

Scent Anchor: A specific smell (e.g., an essential oil) used only for focus time to create an association.

Step 2: Mental Clearing & Grounding (5-10 min)

Choose ONE or TWO (Primary is recommended first):

Primary: Brain Dump (5 min)

Write down all thoughts to clear your mind.

Secondary: Deep Breathing (2-3 min)

E.g., Box Breathing (in 4, hold 4, out 4, hold 4).

Alternative: Short Guided Visualization (5-7 min)

Follow an audio guide to a calm mental place.

(Find a guided audio online for this)

Alternative: Body Scan Meditation (5-7 min)

Bring gentle awareness to sensations in your body.

(Find a guided audio online for this)

Step 3: Gentle Transition & Priming (3-5 min)

Choose ONE:

Sip a warm, non-caffeinated drink mindfully.
Wipe down your desk slowly.
Water a plant.
Simple, repetitive doodling (lines, circles).
Calmly re-read your to-do list for this focus block.
Briefly glance over task notes.

Step 4: Define Micro-Goal & Intentional Start (2 min)

Define Micro-Goal (smallest first step).

E.g., "Open the document," "Write one sentence."

Intentional Transition Statement (e.g., "It's focus time").
Apply the 5-Minute Rule (Commit to 5 min).
Often, starting is the hardest part. You can stop after 5 mins if you wish.

Phase 2: Troubleshooting Flow

If you're still not feeling focused after the Core Routine, try these alternatives. Then, return to Step 3 or 4 of the Core Routine.

A. If Feeling Restless / Agitated / "Too Alert"

Option 1 (Physical Release): Progressive Muscle Relaxation (PMR).
Tense and then relax different muscle groups.
Option 2 (Movement): Short, Mindful Walk or Light Exercise (5-10 min).
Option 3 (Sensory Grounding): Hold an ice cube or splash cool water on your face.

Then: Re-attempt Step 3 (Gentle Transition) and Step 4 (Intentional Start) of the Core Routine.

B. If Feeling Overwhelmed / Anxious / Stuck

Option 1 (Externalize Worries): "Worry Time" Scheduling.
Jot anxieties, assign a later time to address them.
Option 2 (Simplify Further): Re-Break Down Task. Make your micro-goal even smaller.
Option 3 (Verbal Processing): "Rubber Ducking" or Body Double.
"Rubber Ducking": Explain task aloud to an object. "Body Double": Work with someone quietly present.

Then: Re-attempt Step 4 (Intentional Start) of the Core Routine with the newly simplified micro-goal.

C. If Feeling Bored / Under-Stimulated / Resistant

Option 1 (Interest Lead-In - Use with Caution): Related Interesting Task (5 min max).
Strict timer essential to avoid getting sidetracked.
Option 2 (Gamify): Timer Challenge (10-15 min). See how much you can complete.
Option 3 (Novelty): Slight Environment Shift (stand up, move to a different quiet spot).

Then: Re-attempt Step 4 (Intentional Start) of the Core Routine.

Phase 3: Quick Reset – 5-Min Emergency Boosters

Use these when time is very short or you need a rapid shift back to focus.

Choose 1-3, execute quickly:

Rapid Deep Breathing (1 min).
Sensory Shift (splash face with cool water OR step outside for 60s).
Physical Reset (1 min - stand, stretch, shake out).
Re-State Micro-Goal.
Re-Apply 5-Minute Rule.
Quick Scent Anchor (if you use one).

Key Reminders for Success

Consistency Over Perfection: Aim to use parts of this routine consistently.
Experiment & Adapt: Pay attention to what works for you and adjust it.
Self-Compassion: Acknowledge harder days without judgment and gently guide yourself back.
Accept the "Warm-Up" Period: It's normal for it to take 10-20 minutes to fully settle into deep work.

How to Use This Plan