BUILD YOUR BASELINE.

DAY1/ 7

ATTENTION BASELINE

Measure attention leakage during one defined task.

Pick one real task, define what finished looks like, then hold single-task attention on it for ten minutes. Every pull away from the task — a tab, a thought, a phone — gets logged, not judged. The count is the baseline.

CHECK-IN

• The task
• Visible finish line
• Current clarity — 1–5
• Current urge to switch — 1–5

ACTION

10-minute single-task baseline.

Start the timer, work only on the task, and press LOG AN INTERRUPTION each time your attention leaves it — external or internal. Pause if you are genuinely pulled away. The timer keeps accurate time even if this tab goes to the background. Allow about 15–20 minutes for the whole module, and pause before switching apps or closing this page — otherwise the clock keeps counting real time.

OBSERVATION

• Interruption count
• Finish line reached
• Focus quality — 1–5
• Largest trigger

TODAY'S OUTPUT — Your initial attention baseline

WHY THIS MATTERS — The Science of Focus: Attention Networks & the Neurology of Concentration. The attention networks you just measured — and why they leak — are mapped here.

DAY2/ 7

ENERGY MAP

Find the window where your usable energy actually peaks.

Rate the usable energy you typically have in four windows of the day, honestly and from memory of a normal week — not an ideal one. Then put one demanding block where the energy already is.

CHECK-IN

• Wake / early morning — 1–5
• Mid-morning — 1–5
• Afternoon — 1–5
• Evening — 1–5

ACTION

Identify your highest-rated window, then schedule one demanding 30-minute activity into it.

Take the window you just rated highest and give it one specific, demanding 30-minute activity — the kind of work you usually attempt at the wrong time. Put it in your calendar now if you keep one.

OBSERVATION

• Strongest window
• What currently occupies it
• What will be moved or protected

TODAY'S OUTPUT — Your current peak-performance window

WHY THIS MATTERS — How Your Circadian Clock Actually Controls Your Brain — Not Just Your Sleep. The daily energy curve you just mapped is circadian machinery — this is how it runs.

DAY3/ 7

RECOVERY BASELINE

Read this morning's recovery honestly, then anchor one condition that protects it.

Four quick ratings on how recovered you actually are today, then choose a single recovery condition to hold for the rest of the protocol. One anchor, held, beats five intentions. This is a performance practice, not medical advice.

CHECK-IN

• Sleep opportunity last night — 1–5
• Wake quality — 1–5
• Mental readiness — 1–5
• Physical readiness — 1–5
• Last caffeine yesterday (optional)

ACTION

Choose one recovery condition to hold.

• A clear work shutdown
• A defined wind-down start
• A consistent wake opportunity
• Reduced late stimulation
• A lower evening workload
• My own condition

TODAY'S OUTPUT — Your recovery anchor

WHY THIS MATTERS — Sleep Architecture & Recovery: The Complete Science-Based Optimisation Guide. What each recovery condition actually protects, stage by stage, is laid out here.

DAY4/ 7

FRICTION AUDIT

Make one important action easier to start — today.

Pick a repeated action that matters, rate how hard it is to begin, remove one concrete source of friction, then rate it again. The delta is the point.

CHECK-IN

• The important repeated action
• Current difficulty beginning — 1–5

ACTION

Remove one source of friction.

• Made the first action clearer
• Put the equipment in place
• Removed one distracting input
• Reduced the first-step size
• Changed the time or location
• My own change

OBSERVATION

• Difficulty after the change — 1–5
• What changed

TODAY'S OUTPUT — The friction point you removed

WHY THIS MATTERS — Implementation Intentions: The Psychological Hack That Doubles Follow-Through. Making the first action explicit is the most-replicated friction fix in the literature.

DAY5/ 7

FOCUS TRIAL

Re-run the attention test, four days wiser.

Same architecture as Day 1, two minutes longer: one task, one finish line, twelve minutes of single-task focus with every interruption logged. Then read it against your Day 1 baseline.

CHECK-IN

• The task
• Finish line
• Clarity — 1–5

ACTION

12-minute controlled focus trial.

Start the timer, hold the task, log every interruption. Same rules as Day 1: pause if genuinely pulled away, no judgement on the count. Allow about 15–20 minutes in total, and pause before leaving this page — the clock counts real time.

OBSERVATION

• Interruption count
• Finish line reached
• Focus quality — 1–5
• Compared with Day 1, this felt

TODAY'S OUTPUT — Your attention baseline versus your focus trial

WHY THIS MATTERS — Deep Work Mastery: Time Blocking, Attention Management & How to Focus. Turning a 12-minute trial into a repeatable practice is a scheduling problem — solved here.

DAY6/ 7

PRESSURE MAP

Script your first controllable move for the moment pressure arrives.

Recall one recent situation where pressure changed how you performed. Name the first signal it sent, then build a three-line reset script: the signal, a cue, and the next controllable action. Rehearse it once, out loud or in your head. This is a performance rehearsal, not treatment for anxiety or any health condition.

CHECK-IN

• The situation
• The first signal came from

ACTION

Build your reset script, then rehearse it once.

• SIGNAL — what tells you pressure has arrived
• CUE — the word or action that interrupts it
• NEXT CONTROLLABLE ACTION
• I rehearsed it once

TODAY'S OUTPUT — Your pressure reset script

WHY THIS MATTERS — Choking Under Pressure: The Neuroscience of Why Performance Collapses. Why a rehearsed first move holds up when attention narrows under pressure.

DAY7/ 7

BUILD YOUR BASELINE

Assemble the six findings into one baseline, and choose the next experiment.

Your six findings, on one screen: the attention baseline, the energy window, the recovery anchor, the friction fix, the focus comparison and the pressure script. Read it, then answer four questions.

FOUR QUESTIONS

• Which observation surprised you
• Which factor most reliably helps
• Which factor most often limits
• One experiment for the next 14 days

TODAY'S OUTPUT — Your seven-day baseline

WHY THIS MATTERS — 90-Day Feedback Loop Protocol: Build Your Self-Coaching System. The natural next step: turn this one-week baseline into a running feedback loop.

THE HAND-OFF — Performance Scan: Find Your Limiting Factor. Seven days told you what normal looks like; the Scan’s 24 questions, scored privately in your browser, point at the system most worth your next ninety days.