intermediate · 4 steps · self-pacedAT · MV · NO

Focus & Flow

Pair attention training with movement and novelty to build longer, deeper focus sessions.

For knowledge workers and students. Trains sustained attention, then layers in movement and controlled novelty to reach flow states more reliably.

Your progress

This is a sequence, not a calendar schedule. Complete each practice at a pace that works for you.

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Program steps

Open Monitoring Meditation

Ten minutes each morning.

Step 1 of 4 · Attention · P2

Physiological Sigh

Use to reset before a deep work block.

Step 2 of 4 · Breath · P1

Walking in Nature

A walking reset that also delivers novelty.

Step 3 of 4 · Environment · P2

Novel Route

Change your route to spark fresh attention.

Step 4 of 4 · Novelty · P1