Can't focus like you used to? This 30-day workbook helps you cut phone distraction and rebuild your attention, one small step a day.
Notifications, endless feeds and constant switching train your brain to expect something new every few seconds. The 30-Day Attention Reset Workbook gives you a simple daily system: read your Prime Affirmations, complete one phone-free action, and track your focus minutes and phone pick-ups.
What's inside (45 printable pages)
- Four rules for resetting your attention
- My Starting Point: screen time, pick-ups and a focus baseline
- My Attention Thieves and My Phone Rules (simple if–then plans)
- Focus Environment Checklist and The Refocus Reset
- 30-Day Focus Tracker
- 30 daily pages with three Prime Affirmations, Today's Action, focus minutes, phone pick-ups, a focus rating and a guided reflection
- 4 Weekly Reviews and a Day-30 Review
How the 30 days work
Ten three-day themes, each based on a free Prime Protocol: Digital Detox, Eliminate Distraction, One Task at a Time, Deep Focus, Laser Attention, Flow State, Study Focus, Calm Mind, Digital Sunset, Never Miss Twice.
Perfect for students, remote workers, creators and anyone who feels their attention span has shrunk.
Format: Instant-download PDF, A4 (also prints on US Letter). Print it or fill it in on a tablet with any PDF annotation app. For personal use.
Not ready for 30 days?
Start with the free Focus Reset Kit: an attention audit, phone rules and focus sprint planner.
