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Five-Minute Focus Warm-Up

Use this before you open your inbox or start a big task. You will choose one thing, take a few slow breaths, shrink the first step and set up your space. It will not make work easy, but it gives you a clear, quiet place to begin.

5 minHeadphones optionalNothing is recorded

Focus5 min · 6 stepsReady

Five-Minute Focus Warm-Up

Play 5-min ritual

00:0005:00

Pick one task, clear the runway and begin with a calm first step.

The steps

Prefer to read first? Here is the whole ritual. Space plays or pauses the player above; the arrow keys move between steps.

  1. 01

    Land00:00–00:30

    Sit or stand where you are and put both feet flat on the floor. Let your shoulders drop and your hands rest.

  2. 02

    Name the one thing00:30–01:30

    Pick the single task that matters most for this work block. Say it quietly in one short sentence, like "Draft the first page."

  3. 03

    Slow breaths01:30–02:30 · breathe 4-6

    Breathe in through your nose for four, then out for six. Let the bell cues set the pace and keep it easy.

  4. 04

    Shrink the first step02:30–03:30

    Decide the smallest possible first move, something you could finish in two minutes. Picture your hands doing it.

  5. 05

    Set the scene03:30–04:15

    Close every window you will not need. Put your phone out of reach and move a glass of water within arm length.

  6. 06

    Begin04:15–05:00

    When the last bell rings, start that small first step. Do not plan more. Just begin.

Afterwards: Work on that one thing until your next natural pause before you check anything else.

More for focus

Focus3 min

One Thing Next

Empty your head onto paper and choose what comes next.