Free attention worksheets
You noticed a pattern. Give yourself a practical place to work with it.
Four one-page worksheets help you explore where your attention goes and choose one change to try in your own life.
Get my free worksheets ↗Free member account · All four worksheets · No purchase required
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Your attention.
Your next choice.
One page at a time.
Start with the area that feels most useful.
A small collection for everyday life
Each sheet includes a short explanation, three practices, room for your notes, and one commitment for the week. Choose one practice to begin.
Worksheet 01 · One-page PDF
When a quick check becomes a longer visit.
Notice the moments that trigger a reach for your phone, give it a home, and choose a stopping point before you open a feed.
A look inside
Choose a place for your phone that gives you a little room to decide.
Worksheet 02 · One-page PDF
When the day feels full of unfinished things.
Protect a block for meaningful work, choose your message check-in times, and give stray thoughts somewhere to wait.
A look inside
Name one task you would like to give your undivided attention.
Worksheet 03 · One-page PDF
When the workday follows you home.
Create a short shutdown routine, choose an evening scrolling window, and make room for something you want to do before bed.
A look inside
Think of one enjoyable way you could end the evening.
Worksheet 04 · One-page PDF
When the tool that saves time starts costing energy.
Give your own thinking a first turn, name the job you want AI to do, and choose a stopping rule for revisions.
A look inside
Choose one upcoming task where you want to form your own view first.
From noticing to trying
Create a free member account, or log in if you already have one. The member resources page holds all four PDFs.
Start with your quiz pattern or whichever area matters to you today. Print the worksheet, or use a notebook alongside it.
Choose one practice, make a small commitment, and notice what happens during your week.
Your free account gives you access to all four worksheets.
A free guided next step
Take your awareness into a short daily practice. Explore what influences your attention and finish with your personal One-Choice Plan.
3 days · About 8 minutes a day · Free to join
Explore the free program →
Your next choice can be small
Get all four with your free member account.
Choose the one that helps you move from noticing to doing.
Still finding your starting point? Take the two-minute Attention Quiz →