Dopamine Detox 2.0—Part 6 : Focus Training Playbook

Series — Dopamine Detox 2.0 (6/10)

1. Part 1 — Why Detox 2.0
2. Part 2 — Nervous System Basics
3. Part 3 — Low-Stim Morning Protocol
4. Part 4 — The Reward System Reset
5. Part 5 — Digital Nutrition & Reward Reset
6. Part 6 — Focus Training Playbook
7. Part 7 — Digital Boundaries
8. Part 8 — Deep Work in Real Life
9. Part 9 — Meaning and Motivation
10. Part 10 — 7-Day Reset Plan

On this page

Reader-centric Auto-ToC Self-Check A11y

Reading time - Beginner-friendly

The Morning I Stopped Losing My Best Hour

There was a season when my best ideas died in notifications. One morning I put the phone in another room, opened a blank page, and set a 25-minute timer. It felt small and almost silly. But that hour became a habit. Work shipped. Stress dropped. Today’s playbook is how to build that hour without fighting yourself.

What you will get
One simple system to lower noise, protect one quiet block, and turn it into repeatable work without burnout.

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The Focus Model

LOWER NOISE -> DEFINE A SINGLE WIN -> ONE QUIET BLOCK -> SMALL PROOF -> REVIEW
    

Quick Win - One Minute Setup

1. Write one line: The smallest win for today.
2. Set a 25-minute timer. Phone in another room.
3. When done, jot one line of evidence.

Self-Check: How Trained Is Your Focus?

Quiz 0/10

Answer honestly. After a short 5-second reflection, you will see a personalized plan for Today, 7 Days, and 30 Days.

Ten questions. Choose one answer per question.

1) My day starts with notifications and feeds.

Often Sometimes Rarely

2) I define one clear win before opening any tab.

Yes Sometimes No

3) I keep one tab and one task during deep work.

Yes Sometimes No

4) Noise or interruptions derail my focus block.

Often Sometimes Rarely

5) I protect one 25 to 45 minute deep work block daily.

Yes Sometimes No

6) I take intentional breaks like 25/5 or 45/10.

Yes Sometimes No

7) Afternoon crashes or brain fog are common.

Often Sometimes Rarely

8) My caffeine timing supports my sleep.

Yes Sometimes No

9) I end the day with a one-line evidence log.

Yes Sometimes No

10) My top task clearly serves someone specific.

Yes Sometimes No

Save different profiles on this device.

Take one breath - preparing your plan...

Inhale 4, exhale 6. Let the shoulders soften.

5s

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Your Focus Profile

Tier

...

Today KPI

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Deep Block

—

Switching

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Evening

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What To Do Today

Your 7-Day Focus Sprint

30-Day Integration

Frequently Asked Questions

Is focus training only about willpower?

No. It is about shaping inputs and rhythms so focus is the default: lower noise, one clear win, one quiet block.

How long should a deep work block be?

Start at 25 minutes. Grow to 45 to 60 minutes when it feels stable. Quality beats duration.

What if my home is noisy?

Pair a visible signal (door sign or headphones) with brown noise. Keep the clock visible to reduce check-ins.

How fast will I notice change?

Most readers feel progress within 7 to 14 days as the one-line evidence log stacks wins.

Do I need special apps?

No. A timer, a notepad, and two message check-ins per day already deliver strong results.

Protect One Quiet Hour Today

Choose one small win. Set a 25-minute timer. Capture one line of evidence. Repeat tomorrow.

Note: This page may include ads or affiliate links that help keep the content free. Thanks for your support.

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Up next

1. Part 7 — Digital Boundaries
2. Part 8 — Deep Work in Real Life