● Daily

8-Week Focus

Five days a week: a short attention practice, then one real block of deep work.

40 days · 30–100 min a day

…

About this program

Built around real work, not scores: each day pairs a short practice (breath counting, guided attention, a watch or switching task) with one Deep Work Timer block on something that matters to you. Blocks grow from 25 to 90 minutes. Your weekly check-in tracks minutes of focused work and distractions per hour.

The plan

Week 1 · Notice the breath

Count breaths; when you lose count, start again. Then one 25-minute block.

  1. Breath Counter & Pacer · Breath Counting · Deep Work Timer · 34 min
  2. Breath Counter & Pacer · Single-task Deep Work · Deep Work Timer · 34 min
  3. Breath Counter & Pacer · Deep Work Timer · 30 min
  4. Breath Counter & Pacer · Deep Work Timer · 30 min
  5. Breath Counter & Pacer · Deep Work Timer · Reflection Prompts · 33 min

Week 2 · Anchor your attention

Guided breath focus: noticing the mind wander is the rep.

  1. Guided Sessions (audio) · Focused Attention Meditation · Deep Work Timer · 34 min
  2. Guided Sessions (audio) · Deep Work Timer · 30 min
  3. Guided Sessions (audio) · Deep Work Timer · 29 min
  4. Guided Sessions (audio) · Deep Work Timer · 55 min
  5. Breath Counter & Pacer · Deep Work Timer · Reflection Prompts · 33 min

Week 3 · Stay with it

Sustained attention: a watch task, then longer blocks.

  1. Target Watch (Go/No-Go) · Sustained Attention Task · Deep Work Timer · 58 min
  2. Target Watch (Go/No-Go) · Deep Work Timer · 29 min
  3. Breath Counter & Pacer · Deep Work Timer · 55 min
  4. Target Watch (Go/No-Go) · Deep Work Timer · 54 min
  5. Breath Counter & Pacer · Deep Work Timer · Reflection Prompts · 33 min

Week 4 · One thing at a time

See what switching costs you, then protect a block from it.

  1. Switch the Rule · Attention Switching · Deep Work Timer · 57 min
  2. Switch the Rule · Deep Work Timer · 53 min
  3. Guided Sessions (audio) · Deep Work Timer · 55 min
  4. Switch the Rule · Single-task Deep Work · Deep Work Timer · 57 min
  5. Breath Counter & Pacer · Deep Work Timer · Reflection Prompts · 33 min

Week 5 · Wide awareness

Open monitoring: notice whatever arises without following it.

  1. Guided Sessions (audio) · Open Monitoring Meditation · Deep Work Timer · 60 min
  2. Guided Sessions (audio) · Deep Work Timer · 56 min
  3. Breath Counter & Pacer · Deep Work Timer · 55 min
  4. Guided Sessions (audio) · Deep Work Timer · 56 min
  5. Breath Counter & Pacer · Deep Work Timer · Reflection Prompts · 33 min

Week 6 · Filter the noise

Search tasks under distraction, and your first 90-minute block.

  1. Find the Odd One · Visual Search Training · Deep Work Timer · 57 min
  2. Schulte Table · Deep Work Timer · 53 min
  3. Find the Odd One · Deep Work Timer · 93 min
  4. Stroop Challenge · Deep Work Timer · 53 min
  5. Breath Counter & Pacer · Deep Work Timer · Reflection Prompts · 33 min

Week 7 · Recover well

Focus needs recovery: body scan and muscle relaxation between long blocks.

  1. Guided Sessions (audio) · Body Scan · Deep Work Timer · 102 min
  2. Guided Sessions (audio) · Progressive Muscle Relaxation · Deep Work Timer · 64 min
  3. Breath Counter & Pacer · Slow Breathing · Deep Work Timer · 99 min
  4. Guided Sessions (audio) · Deep Work Timer · 58 min
  5. Breath Counter & Pacer · Deep Work Timer · Reflection Prompts · 33 min

Week 8 · Make it yours

Keep the practices that worked for you; compare with week 1.

  1. Guided Sessions (audio) · Deep Work Timer · 95 min
  2. Target Watch (Go/No-Go) · Deep Work Timer · 54 min
  3. Guided Sessions (audio) · Loving-Kindness Meditation · Deep Work Timer · 100 min
  4. Breath Counter & Pacer · Deep Work Timer · 55 min
  5. Reflection Prompts · Metacognitive Reflection · 9 min

A practice plan, not a treatment or a test. You will get better at the exercises themselves; whether that carries over to daily life varies, so watch for it yourself.