Day 120 min total
Audit the leaks
Write down the 3 biggest attention leaks of your day (apps, people, habits).
Drill: Breath counting — 5 min
The complete 30-day mission card deck
All 30 mission cards, in order. Every card has one mission and one focus drill, and the whole daily routine takes under 20 minutes.
Week 1 — Reset (Days 1-7)
Day 220 min total
Silence the phone
Turn off every non-essential notification on phone and laptop.
Drill: Breath counting — 5 min
Day 320 min total
One clean block
Work 20 uninterrupted minutes on one task, phone in another room.
Drill: Single-task sprint — 20 min
Day 415 min total
Morning first hour
No screens for the first 30 minutes after waking.
Drill: Breath counting — 5 min
Day 515 min total
Urge log
Tally every urge to check your phone. Count, don't act.
Drill: Urge surfing — 5 min
Day 620 min total
Clean desk, clean tabs
Close every tab and app not tied to today's mission.
Drill: Single-task sprint — 20 min
Day 715 min total
Week 1 review
Mark day 1–7 on the grid. Name 1 win and 1 leak.
Drill: Weekly review — 10 min
Week 2 — Rebuild (Days 8-14)
Day 820 min total
First focus sprint
Run one focus sprint on your most important task.
Drill: Single-task sprint — 20 min
Day 920 min total
Distraction paper
Keep a sheet next to you; park every stray thought on it instead of chasing it.
Drill: Thought parking — 5 min
Day 1015 min total
Screen curfew
No screens 60 minutes before bed.
Drill: Evening log — 5 min
Day 1115 min total
Two message windows
Check email and chat only twice today, at fixed times.
Drill: Breath counting — 5 min
Day 1215 min total
Boredom rep
Wait in one line or queue with no phone at all.
Drill: Boredom tolerance — 10 min
Day 1320 min total
Deep reading
Read 10 pages of paper text without switching activities.
Drill: Sustained reading — 15 min
Day 1415 min total
Week 2 review
Compare focus length vs day 1. Adjust one rule that failed.
Drill: Weekly review — 10 min
Week 3 — Extend (Days 15-21)
Day 1520 min total
Stretch the block
Extend your focus sprint by 5 minutes over your current best.
Drill: Extended sprint — 20 min
Day 1615 min total
Memory rep
Memorize a short list or passage and recall it in the evening.
Drill: Memory recall — 10 min
Day 1720 min total
Single-screen day
Work with one window visible at a time for the whole workday.
Drill: Single-task sprint — 20 min
Day 1810 min total
Meeting trim
Decline, shorten, or convert one meeting to a message.
Drill: Breath counting — 5 min
Day 1915 min total
Analog hour
Spend one hour of the day fully offline.
Drill: Boredom tolerance — 10 min
Day 2020 min total
Hard task first
Start the day with the task you have been avoiding.
Drill: Extended sprint — 20 min
Day 2115 min total
Week 3 review
Mark 21 days on the grid. Keep what worked, drop one rule.
Drill: Weekly review — 10 min
Week 4 — Consolidate (Days 22-28)
Day 2220 min total
Deep session
Run one long deep-work session on a single meaningful project.
Drill: Deep session — 20 min core routine
Day 2310 min total
Input diet
No feeds, no news, no shorts for the entire day.
Drill: Urge surfing — 5 min
Day 2415 min total
Teach it
Explain one thing you learned this month to another person.
Drill: Recall & explain — 10 min
Day 2520 min total
Environment lock
Set up a permanent distraction-free workspace.
Drill: Breath counting — 5 min
Day 2620 min total
Second deep session
Repeat your deep session with zero interruptions logged.
Drill: Deep session — 20 min core routine
Day 2715 min total
Measure attention
Time how long you can work before the first urge appears. Compare to day 1.
Drill: Attention test — 10 min
Day 2820 min total
Design the keeper
Write the version of this routine you will keep after day 30.
Drill: Weekly review — 10 min
Final days — Lock in (Days 29-30)
Day 2920 min total
Dry run
Run your post-challenge routine exactly as designed.
Drill: Full routine — 20 min
Day 3020 min total
Lock it in
Cross day 30, print the keeper routine, and schedule week 5 in your calendar.
Drill: Final review — 10 min