My Attention Map
Chart where your attention actually goes, not where you assume it goes.
Attention is not a moral failing or a personality trait. It is a limited capacity operating inside an environment engineered by some of the best-funded design teams in history. Understanding that changes the question from 'why can't I focus?' to 'what is my environment asking of me?'
Good for: not knowing where the hours actually went
- 01
For one day, note the time each time you pick up your phone — nothing else.
- 02
That evening, look for clusters rather than totals.
- 03
Circle the three contexts that repeat most: waking, transitions, waiting, evening.
- 04
Choose one context. Not the biggest — the easiest.
- 05
Decide what occupies that context instead.
Take what you found into a check-in, or read the thinking behind the tool. Saving it puts it on your shelf in My Modern Human.
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Notification Audit
Keep only the interruptions you'd actively choose.
Open toolGood for: scattered attention + constant interruptionsBEFOREYOUSCROLL—
Ask one question.
Before You Scroll Prompt
One question, ten seconds, before the feed starts.
Open tool
Attention Reset
A short recovery for a mind that has been pulled in six directions.
Open toolGood for: an overloaded, jittery, unfinishable afternoon
Phone Boundary Builder
Change the defaults instead of fighting them.
Open toolGood for: willpower that keeps running out by 9pm