7-day plan – 125 minutes in total
FocusFix: your first seven days
The week takes about 2 hours 5 minutes in total: 20, 10, 15, 15, 20, 25 and 20 minutes, plus the 5-minute journal every night from Day 2. If you miss a day, do it the next day; the journal is the one thing that must not skip, because Days 5 and 7 read it back.
Find your kryptonite
- Read the Quick Start (5 minutes), then open Core Guide Module 2, Identify Your Focus Kryptonite, and tick every statement true of the last 14 days, first reaction only (5 minutes).
- Write a 7 beside every tick from the last 7 days, score each family (2 points per 7-marked tick, 1 per plain tick), rank all six, circle your top three (5 minutes).
- Write one kryptonite sentence per circled family: when (situation), I feel (emotion), so I (escape behaviour) instead; post the top one where you work (5 minutes).
Files used today: 00_START_HERE_Quick_Start.pdf, 01_Core_Guide.pdf
Without the kit: Take the self-assessment on this site; it is the same 24 statements with the same 7-day weighting and scores itself.
End-of-day check: Three kryptonite sentences are written and you can say the top one aloud without looking.
Start the journal tonight
- Read Core Guide Module 3, The 5-Minute Daily Focus Journal, and write its three prompts at the top of one notebook page or one pinned note: today I avoided, when I pictured starting it I felt, what I did next was (5 minutes).
- Set a daily alarm for 15 minutes before your usual bedtime labelled Log, 5 minutes (1 minute).
- Tonight, with a 5-minute timer: name the avoided task by its proper noun, one feeling word plus a body location, and what you did instead with rough minutes; no 'because' anywhere (5 minutes).
Files used today: 01_Core_Guide.pdf
Without the kit: Run technique 1 on the Start Here page, the 5-Minute Daily Focus Journal; the three prompts are the whole method.
End-of-day check: A dated entry exists, the task is named by its file name or subject line, and prompt three contains a number.
Run the reset before one block
- Read Core Guide Module 4, The 5-Minute Emotional Reset, and pick today's work block you expect to resist (3 minutes).
- Immediately before it: 2 minutes of breathing in through the nose for 4 and out through the mouth for 6; write the looping thought word for word; write one counter-sentence that is true, boring, and ends in the first physical action (5 minutes).
- Start the block within 60 seconds of the counter-sentence; when it ends, write yes or no under it: did you do the named action? Journal tonight (7 minutes).
Files used today: 01_Core_Guide.pdf
Without the kit: Run technique 2 on the Start Here page, the 5-Minute Emotional Reset; it is complete there, including Sam's worked example.
End-of-day check: A dated page holds the verbatim thought, one counter-sentence and a yes or no, and tonight's journal row exists.
Build the trigger card
- Read Core Guide Module 5, The 3-Step Focus Trigger, and pick one task avoided for at least 3 days (3 minutes).
- Write the card: cue as three physical facts (place, where the phone goes, opening motion), a first action under two minutes that starts with a verb, a timer of 5 to 15 minutes with the sentence 'when it rings I am allowed to stop' (5 minutes).
- Rate your resistance 0 to 10; at 6 or more run yesterday's reset first. Run the sequence once, and log the minutes between cue and first action in tonight's journal (7 minutes).
Files used today: 01_Core_Guide.pdf
Without the kit: Run technique 3 on the Start Here page, the 3-Step Focus Trigger, on your longest-avoided task.
End-of-day check: The card exists, the sequence ran once today, and the cue-to-first-action minutes are written down.
Overwhelm rescue and the first read-back
- Read Core Guide Module 6, The 10-Minute Focus Rescue, and Module 9, Prioritization for Real People; write every open obligation on one page and circle the single line that goes first (10 minutes).
- Run the trigger card from Day 4 on the circled line for its timer length (5 to 15 minutes; stop at the bell if you want).
- Tonight, before writing, read back journal rows 1 to 4: which task name repeats, and which feeling word sits next to it? Write both at the top of tonight's row (5 minutes).
Files used today: 01_Core_Guide.pdf, 02_Action_Workbook.pdf
Without the kit: Write every obligation on one page, circle one, run the trigger on it, then read your four journal rows for the repeating task and feeling.
End-of-day check: One circled item was worked for a full timer length and the repeating task and feeling are written in tonight's row.
Environment and digital noise
- Read Core Guide Module 10, Build a Distraction-Proof Environment, and Module 11, Cut the Noise, then work through the Focus Environment Audit Checklist in the Bonus Pack (15 minutes).
- Change three things for your next block: the phone in another room, notifications off on the working device, and one tab or app closed for the block's length; count the interruptions during that block (5 minutes to set up).
- Journal tonight and add the interruption count to prompt three (5 minutes).
Files used today: 01_Core_Guide.pdf, 05_Bonus_Pack.pdf
Without the kit: Write down where your phone sits, how many tabs are open and which notifications are on during a work block; change three of them for the next block and count interruptions.
End-of-day check: Three environment changes are written down and one block's interruption count is in the journal.
Review and set the 30-day tracker
- Open the 30-Day Tracker spreadsheet and fill days 1 to 7: journal done, reset runs, trigger runs, minutes from cue to first action, interruptions (8 minutes).
- Re-read all seven journal rows and re-score Module 2's assessment with this week's evidence; if a low family kept showing up, move it up (7 minutes).
- Choose next week's module by your number-one family: Module 7 for Failure Fear, Module 8 for Perfection Pressure, Module 6 and 9 for Overwhelm Fog, Module 12 for Boredom Drift, Module 4 again for Resentment Lock and Judgment Exposure; read Module 14 for the routine that holds it together (5 minutes).
Files used today: 04_Tracker.xlsx, 01_Core_Guide.pdf
Without the kit: Draw a 7-column table with the five rows above and fill it from your journal; re-take the self-assessment on this site.
End-of-day check: The tracker has seven filled days and next week's module is written on the trigger card.
After day seven
Keep the journal every night and the tracker every Sunday for 30 days; that is what the Day 30 flip-back reads. Re-run the assessment every 7 days and work the modules in your ranked order. When the cue-to-first-action gap stops shrinking, halve the first action and run it again.