How to Use These Protocols
Each guide is structured for offline execution. Print the section you need, close your laptop, and follow the steps on paper.
Print Priority Layout
These protocols are formatted for paper. Printing removes on-screen distractions and supports full physical disconnection during execution.
Evening Digital Boundary — 1 Hour
Set a clear transition between work connectivity and personal time with this structured sequence.
- At your chosen time, write down any open tasks on paper — do not leave them in an app.
- Disable non-essential notifications on all devices for the next 60 minutes.
- Place your primary work device in another room or inside a drawer.
- Spend 10 minutes on a non-screen activity: walking, reading a physical book, or preparing a meal.
- After one hour, assess whether you need to re-engage or can extend the boundary.
Sunday Analog Reset — Step Sequence
- Review the past week on paper: note three moments of strong focus and three moments of distraction.
- Write a simple priority list for Monday — maximum five items, ranked by importance.
- Prepare your physical workspace: clear surfaces, organize documents, adjust lighting.
- Schedule two focus blocks in your calendar for the week ahead, marking them as unavailable.
- Place a printed copy of your priority list where you will see it before opening any device.
Midday Reset — 15 Minutes
A brief protocol for restoring attention during the workday without leaving your desk area.
- Close all browser tabs except one task-related page.
- Set a timer for 15 minutes and place your phone face-down.
- Work on a single task until the timer ends — no switching.
- When the timer sounds, stand up and look away from screens for two minutes.