Focus Toolbox
Put some AI in your ADD.
Focus Guard active
Today's top 3
Morning Launch
Morning Launch
Movement first, then a Copilot prompt that pulls your calendar, email, and tasks into a daily brief. Lock in your top 3 after you read it.
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Focus Guard
Focus Guard ● Active
Pings you every few minutes to check if you're still on task. Logs when you drift and why.
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Stuck Prompt
Stuck Prompt
Can't start? Walk through a quick sequence to identify the block and commit to one action.
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Reset
Reset
Overwhelmed or spinning? Take a 10-minute movement break or three slow breaths, then name the one next step.
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Wedge Timer
Wedge Timer
Tie a task to a hard stop — "can't leave for lunch until this is sent." The deadline forces the start.
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Evening Shutdown
Evening Shutdown
Close the day on purpose: review your top 3, clear the parking lot, log one win, and park tomorrow's loops.
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Focus Toolbox · Put some AI in your ADD
Stuck Prompt —

FocusGuard

Stay locked. Get pinged. No drift.

Allows browser notifications + sound to ping you.
Grant notification permission when prompted.

Current task
5:00
until next check-in
⚠ Keep this window active for the alarm to sound
0
Check-ins
0
On-task
0
Drifted
Block 1 done
Buffer time.
Step away. This is mandatory, not optional — protect it.
15:00
buffer remaining
StretchWaterWalkQuick email triage
Next block unlocks after 5 minutes of buffer.
✓
Task complete.
—
Total check-ins
—
On-task rate
Drift log
Check-in #1
Are you still working on this?
What pulled you away?
Park a thought
Get it out of your head so you can drop back in. You'll triage it later.
Good morning
Today starts
right now.
A few intentional minutes before the day takes over.
Where are you working today?
Step 1 of 2 · Office day
Enjoy
the walk.
30 minutes of movement is your warmup. Come back when you arrive.
🚶
~30 minute walk
No email. No Slack. Just walking.
You'll plan when you get there.
Step 1 of 2 · Home day
Move
first.
Before the day asks anything of you.
Exercise set
Push-ups
15
Squats
20
Plank
30s
0 of 3 complete
Step 2 of 4 · Configure Brief
Build your
brief.
Choose what to include, confirm your contacts, and add any context for today.
What to include
Key contacts
✓ Saved
Copilot will prioritize activity involving these people.
Projects & keywords
✓ Saved
Copilot will surface files, emails, and messages matching these terms.
Priority context (optional)
Yesterday's loose ends, a project you're pushing on, an urgent list. Woven into the prompt as a priority lens.
Step 3 of 4 · Copilot Brief
Your brief
is ready.
Paste this into Copilot in Teams or Outlook. Come back when you've read the response.
Copilot prompt — ready to paste
Next steps
1. Paste into Copilot in Teams or Outlook
2. Read what it surfaces about your day
3. Come back and lock in your top 3
Step 4 of 4 · Lock In
Top 3.
Your call.
Based on what Copilot surfaced, what are the three things that actually matter today?
Today's top 3 priorities
1
2
3
🌅
You're set.
Now go do the work.
Today's focus
Wedge Timer
An external hard stop beats internal resistance.
You can't stop until this is done:
0:00
until lunch
✓
Done.
Evening Shutdown
Five quick steps to close the day so work actually ends. Transitions are hard — this is the bridge.
Step 1 · Today's top 3
How did these land?
Step 2 · Parking lot
Handle what you parked.
Nothing parked today. Clean slate.
Step 3 · One win
What's one thing that went right?
Step 4 · Open loops
Anything still buzzing? Park it for tomorrow.
🌙
Day closed.
Stop → bridge → begin. Work is done. Go be with your people.
Parking Lot
Thoughts you set aside so you could stay on task. Handle, keep, or clear them.
Nothing parked. When a stray thought hits mid-task, park it instead of chasing it.
Reset
A system interrupt, not a reward. Pick one.
Move
10:00
Push-upsSquatsPlankA brisk walk
Get ready
Breath 1 of 3
One step.
What is the single next physical action?
Settings
Sync your Top 3, parking lot, and logs across devices.
Cross-device sync
Not connected
Same passphrase on every device. Stored only on this device; sent over HTTPS to your own server.
Notifications
Off on this device
Get Focus Guard check-ins, wedge warnings, and your shutdown reminder even when the app is closed. On iPhone, install to your home screen first, then enable.
Evening shutdown reminder
Remind me to close the day at
A daily nudge to run Evening Shutdown so work actually ends. Needs notifications enabled above.