The Focused Mind
How to do deep work in a distracted world — a 4-week attention training program: one idea, one drill and one line to remember, every day.
$19.90 one-time · PDF e-book · 38 pages · instant download
Attention is a muscle. Most of us trained it to twitch.
Every notification, every tab, every "quick check" has taught the brain that the next thing is always better than this thing. The result is not laziness — it is a nervous system that finds it physically uncomfortable to stay with one task for twenty minutes. Muscles retrain. Four weeks of deliberate practice measurably lengthens the time you can hold focus, and the first gains show up within days.
Week 1 · Measure and clear the ground
Your baseline, attention residue, phone out of the room, killing notifications, one tab, designing the room.
Week 2 · Build the block
Ten minutes, the parking lot, Pomodoro, single-tasking the inbox, forty-five minutes, sixty minutes.
Week 3 · The enemies inside
Boredom as withdrawal, anxiety in disguise, boredom on purpose, ten-minute meditation, sleep, saying no to the meeting.
Week 4 · Make it a system
Shutdown ritual, morning launch, batching the shallow, tracking hours, the digital declutter, recovery, the five to keep.
How every day works
The idea — one thing about how attention actually works, with the research where it exists. Today's drill — a concrete 10–25-minute exercise you do the same day, logged on paper: minutes held, urges to switch. The line — one sentence for the moment the pull to check arrives. Ends with a one-page version and the five practices to keep for a year.
Who this is for
Knowledge workers, students, founders and writers who read about deep work and still check their phone forty times a morning. You need a timer, a paper notebook, and one task that deserves better than fragments.
About the author
Meir Gilady is an Israeli entrepreneur and independent thinker based in Holon. Alongside a career in commercial real estate he builds software under the AILAMA name — including AILAMA Mind and ToolVerse — and writes about physics, technology and everyday wellbeing on Medium.
Questions
Which format? A PDF laid out for 6×9 in — reads well on a phone, tablet, laptop or printed. Refunds? Full refund within 60 days, from the link in your Digistore24 receipt.