Focus at Work
Five short sessions for a clear mind
Five short sessions built around a single idea: attention is trainable. Each day works on a different part of it — holding one thread, resetting between tasks, noticing the pull to switch away. All five are around five minutes, so they fit inside a working day.
The full day-by-day plan is below so you know exactly what it covers. To listen, install the app — it tracks which days you've completed and reminds you to come back.
What's in the program
- 14:35
One Thing at a Time
Attention on a single thread
- 24:55
The Reset Breath
Put the morning down
- 34:41
Noise and Signal
Focus amid distraction
- 45:07
The Space Before Yes
Pause before you respond
- 55:02
Deep Work Mind
A runway for real work
Who it’s for
Anyone who finishes the day busy but unsure what they actually did. Designed to be done at your desk, before you start work or between tasks.
How to get the most out of it
- Same time each day. The hardest part of a program isn’t the sessions, it’s remembering. Attaching it to something you already do — coffee, commute, bedtime — works better than willpower.
- Missing a day is fine. Pick up where you left off rather than starting over. Restarting is the most common way people quit.
- Do them in order. Each session assumes the one before it.
- New to meditation? Try 7 Days of Calm first — it’s free and covers the basics this program builds on.
Prefer a single session?
You don’t need a program to meditate. Try a 5-minute guided session or set your own length with the free meditation timer.