KEENWISE
Train the return. Protect the block.

Run the block

Protect one block. Block everything else.

30:00
30-minute block
Saved automatically. Empty it after the block.

The practice

What the research says

Before

Set the block

  • One target only. Write the single outcome for this block. Multitasking doesn't split focus — it switches it, and every switch costs.
  • Kill the pull. Phone in another room, not face-down. Close the tabs. One task in front of you.
  • Pre-commit the length. Decide 30, 45, or 60 now. The number is a promise.
  • Prime with movement. 30+ min of aerobic exercise sharpens executive function for the next 2–4 hours. Stack the block right after when you can.
During

Hold the line

  • Notice → name → return. Catch a drift, silently name it ("planning," "worrying"), then return. The catch-and-return is the rep, not the failure.
  • Park it, don't chase it. A thought worth keeping goes on the pad. Then back to the target — don't negotiate with it mid-block.
  • If–then your known pulls. "If the urge to check my phone, then note it and return." Decide the response now so willpower isn't the referee later.
Break

Recover on purpose

  • Take a real break. After 30–90 min, take 5–15. Move, look far away, step outside. A screen isn't a break — it's a different tab.
  • Protect re-entry. After a real interruption it can take ~23 minutes to fully climb back in. That cost is why the block is worth guarding.

The evidence, plainly: single-tasking, if–then plans, and genuine restorative breaks are what transfer to real work. "Brain-training" games mostly make you better at the game — so this tool trains the block and the return instead.

Practice streak 🔥 0 days

The rep

Catch the drift. Return. That's the rep.

Rest attention on the anchor. When a check sounds, mark it honestly. Each honest return is one rep — and the drift is never the failure, it's what makes the return possible.

Anchor

Session logged

Reps in the bank.

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Reps
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Held
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Streak

Recent sessions

No sessions yet. The first rep starts the streak.

Focused-attention practice has real evidence for strengthening sustained attention. Consistency beats intensity — short reps, most days.