Focus Reset

Write the task in one concrete sentence that names the object you will touch first, such as a document, a form, or a sink.

Cut that task down to a first step that takes five minutes or less. Write only that step, not the whole project.

Choose a timer length and a physical cue you will see, such as a note on the screen or a mug in a set spot. Write both.

Name a person, a shared work hour, or a recorded session you can sit with while you start. If you will be alone, write the audio you will play as company.

Write the sentence you will use when you notice you have wandered, and the single action that brings you back to the first step.