Three routes through the same body of writing. Pick the one that matches how much structure you want and how much time a normal week actually leaves you.
Eight short posts that set up the basics: what reframing actually is, how attention habits form, and why sleep sits underneath both. Read in order, roughly one a week.
A browsable set of routines sorted by where they fit: before meetings, end of day, bad sleep nights, low-motivation mornings. Take what suits your week and leave the rest.
Longer runs where one habit gets logged over several weeks: focus blocks, journaling prompts, wind-down routines. You get the log format and the honest results.
Not sure which fits? The contact page explains how to describe your week and get a straight answer back.
The formats on this page are not a course and not therapy. They are structured ways to practise the same things the blog covers: reframing, attention, sleep and stress basics. Here is what readers usually ask first.
Each format pairs written notes with a short daily practice. You get the drill itself, the prompts to write against, and a simple way to score how the week went. Nothing requires an app or a subscription to a second platform.
The short drills run two to ten minutes and fit between meetings or on a commute. The longer tracking formats ask for a few minutes at the end of each day, plus one longer sitting at the end of the week to look at what the log shows.
If you are new to this kind of work, the beginner series is the sensible entry point because it sets up the vocabulary the rest of the material assumes. If you already keep a journal or track your focus, you can go straight to the habit library and pick a format that matches the week you actually have.
No. These are self-directed exercises, and they have limits. If thoughts keep looping no matter how often you write them down, if sleep does not recover, or if a routine starts to feel like punishment, that is the point to speak to a professional. The blog has a post on where that line sits and how to find someone in South Africa.
Yes, and most readers do. A tracking format often reveals that the real problem is sleep or meeting load rather than attention, so people move to a shorter stress or wind-down routine. The notes carry over; you are not starting from zero.
Still deciding? The questions page collects the longer answers, and you can always write in with something the mailbag should cover.
The plans on this page are not packages you buy. They are the working formats behind the blog: how a drill is written up, how an experiment gets tracked, and what you can reasonably expect to take away from each one. Pick the format that matches the week you are having.
Short written exercises for the moment before a hard conversation or a tense email. Each one names the automatic thought, tests it against what you actually know, and gives you one sentence to carry in. Usually two to five minutes, no app required.
Routines built around a real working day, not an ideal one. Block lengths, what to do about context switching, and how to restart after a meeting runs long. Written for people who share a desk, a commute, or a noisy house.
Small self-tests logged over weeks, with the format shown so you can copy it. Sleep, meal timing, meeting load, screen breaks. The write-ups include the patterns that held up and the ones that fell apart once I looked at the notes properly.
Plain questions for evenings when you want to write but do not know where to start. Some are for untangling a looping thought, others for noting what went fine that day. A few are deliberately dull, because not every entry needs to be deep.
The unglamorous groundwork: wind-down timing, caffeine cut-offs, breathing patterns that are easy to remember under pressure. No clinical claims, just what has been steady enough to keep doing and what I dropped.
New here? The beginner series runs in order and takes about three weeks at a relaxed pace. The habit library is the looser option: browse by time of day or by how much energy you have, and build something that survives a normal week.
If you want the wider picture of how these formats fit together, the solutions overview lays it out, and the contact page is where reader questions for the monthly mailbag land.