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Focus for People Who Can't Just Turn It Off: Six Reasons You Reach for Your Phone and a Four-Week Plan to Get Your Attention Back
Paperback
Publisher: Independently Published
Published: Sep 18 2026
Pages: 134
Weight: 0.42
Height: 0.29 Width: 6.00 Depth: 9.00
Language: English
You sit down to read. A few lines later your hand is on your phone, and you can't find the moment you decided. You've tried the tips. You turned off notifications, bought the timer, left the phone in the hallway. For a while, one of them even worked.
The tips are fine. They keep failing because they are all aimed at the reach, and the same reach has six different causes. You were caught by a cue, escaping a feeling, stalled on unclear work, interrupted, spent, or pulled by something that really was due. This book teaches you to name two suspects, test the cheaper one, and make getting back cost less.
Over four flexible weeks, you will:
- catch one ordinary lapse and describe it without insulting yourself, in the first ten minutes;
- learn why a fix that fails is information and never a verdict on you;
- move one cue, give your work a handle, and find the size of session an ordinary day can carry;
- leave yourself a way back in the time it takes a phone to ring twice;
- carry the method into reading, work that interrupts you, conversation, and time that makes nothing;
- build versions for busy days, bad weeks, and coming back after two weeks away.
It was written for people who have to stay reachable: parents, caregivers, shift workers, managers, anyone whose phone is four things at once. There is no dopamine detox here, no war on technology, and no claim that your brain is broken. You will follow four people through the same month (a pharmacy technician, an operations manager, a caregiver studying statistics on the bus, and a retired teacher with a book about trees), and you will build one index card that holds the whole method.
Illustrated throughout. No streaks. No missed-day debt. One card, four lines, and a shorter way back to the things you chose.
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