Focus protocols

2-minute reset: 4 Box cycles + eyes on a single point.
5-minute: Coherent 5-5 + brief stretch.
10-minute: 2× Coherent 5-5 + 1-minute quiet.

Track your best focus run

Tap after a focus block to record progress.

Completed: 0

Focus — Sprints with Recovery

Make focus kinder: short sprints, clear goals, and recovery breaks. Works well alongside ADHD routines and reasonable adjustments at work.

Evidence & UK resources

Acas — Adjustments for neurodiversity
NHS — Talking therapies (work stress)

Emergency & urgent help (UK)

If you are at immediate risk of harming yourself or someone else, call 999 or go to A&E. For urgent mental health support call NHS 111 (select the mental health option). You can talk 24/7 to Samaritans on 116 123 (free). This site is educational and is not medical advice.

Focus Drill (3×5)

Single‑task focus: 3 blocks × 5 minutes. Pick one small outcome. Notifications off; one tab only.