My attention is scattered.

Try it now

One-Pointed Focus

Choose a manageable task. Remove one optional distraction, while keeping what you need for accessibility or essential communication. Find a comfortable position; move whenever you need to.

1. Work on the task you chose, one step at a time.
2. When you notice wandering, acknowledge it without judgment and return to your intention.
3. Adjust your position or take a break whenever you need to. Finish when the session stops being useful.

Reflect afterward

What helped you return to your task without frustration?

A new practice inspired by the book. Reflect in your own words; nothing needs to be submitted.