Week 5
Sweep What's in Front of You
Depth Over Duration
This Week's Focus
Three minutes of presence beats thirty minutes of distraction. This week is about narrowing your attention to what's actually here, right now.
"Quality of attention matters more than time. You don't need more minutes—you need to be fully in the ones you have."
Seven Daily Practices
Monday: The One Thing
Choose one task. Just one. Do it for 10 minutes with your complete attention. When your mind wanders, return. Quality over quantity.
Time: 10 min
Tuesday: Close the Tabs
Throughout the day, notice when you're trying to think about multiple things at once. Literally or metaphorically close the tabs. One thing at a time.
Time: Ongoing
Wednesday: What's the Next Step?
When overwhelmed by a big project, ask: 'What's the very next physical action?' Do only that. Then ask again.
Time: 3-5 min
Thursday: Five-Minute Practice
Set a timer. Do one practice with complete presence for exactly 5 minutes. Notice: Is this enough? Can brief be complete?
Time: 5 min
Friday: The Quality Check
Set 3 random alarms. When they go off, ask: 'Am I here or am I somewhere else?' No judgment—just notice and return.
Time: Throughout day
Saturday: Just This
Whatever you're doing, say: 'Just this.' Washing dishes? Just this. Walking? Just this. Breathing? Just this. Return to the singular.
Time: Variable
Sunday: Integration & Reflection
Reflect: When were you most present this week? What does 'depth' feel like compared to 'duration'?
Time: Self-paced