Protocol

The Attention Sovereign

Attention is a budget. Protect inputs, allocate focus, and convert time into shipped artifacts.

See the systems
The Attention Sovereign

Does this sound familiar?

  • You start the day with good intent and end it with scattered tabs
  • Messages interrupt your work before you have produced anything
  • You default to checking because you feel uncertain
  • You do lots of motion: notes, reads, tweaks — and little shipping
  • Your brain stays in scanning mode after hours
Old Way
  • Treat every ping as a priority
  • Run multiple tasks on multiple surfaces
  • Use checking as relief from uncertainty
  • Let “done” drift until the day ends
New Way
  • Defend inputs with defaults and friction
  • Bind attention to one target and one surface
  • Capture signals as next actions, not tabs
  • Ship small artifacts on a cadence
Myth

Common Myth

If I cared more, I would focus more.

Mechanism

The 5 Attention Systems

Click a system to explore its habits

Input Defense

Input Defense

Reduce triggers and surveillance. Convert “always on” into scheduled windows.

Signal Capture

Signal Capture

Turn interruptions and ideas into next actions so your brain stops scanning.

Deep Work Execution

Deep Work Execution

Short cycles → chained blocks → no-input sprints. Output first.

Publishing & Feedback Loops

Publishing & Feedback Loops

Ship artifacts on cadence. Use reviews to improve signal without emotional noise.

Recovery & Baseline

Recovery & Baseline

Downshift after interruption. Close loops. Reduce evening scanning.

Progression

Habit Tiers

Tier 1

Foundation

Under 2 minutes. Default defenses: phone out of reach, inbox closed, single surface, next action.

Tier 2

Growth

5–15 minutes. Install systems: message windows, focus mode, interruption restart, short focus cycles.

Tier 3

Mastery

30–45 minutes. Chain cycles, run audits/reviews, and build output tolerance without input.

Tier 4Peak

Titan

Acute tests. Long sprints and shipping without new inputs. Always pair with recovery.

The Protocol

  • Morning: enter sovereignty

    0–30m

    Defend inputs first. Choose one target. Start with a warm start.

  • Before deep work: close the gates

    1–2m

    Phone away. Inbox tabs closed. One surface. Visible timer.

  • During work: execute cycles

    15–45m

    Run short focus cycles. If interrupted, restart clean and resume.

  • After work: ship a proof

    2–15m

    Publish a daily artifact and define done conditions to prevent drift.

  • Evening: stop scanning

    15m

    Run a screen-off ramp and end with a shutdown note to protect recovery.

Getting Started

Step01

Week 1: stop the bleeding

Install friction: silence non-human notifications, phone out of reach, close inbox tabs, work on one surface.

Step02

Week 2: bind attention to targets

Use one daily target + next action capture. Run 15-minute focus cycles instead of mood-based focus.

Step03

Week 3: schedule the input stream

Batch messages into two windows. Create a Focus-Only mode. Practice clean restarts after interruptions.

Step04

Week 4+: build mastery and challenge

Chain cycles into deep work blocks, run weekly audits/reviews, then attempt airplane-mode sprints with recovery.

Frequently Asked Questions

Attention Sovereign

Protocol Playbooks

Curated sequences of habits designed to be practiced together. Click a playbook to see its cards in the deck below.

Two-Window Communication Control
6 cards

Two-Window Communication Control

Stop vigilance. Handle messages on schedule without losing your prime hours.

Silence Non-Human Notifications
Batch Messages into Two Windows
Create a Focus-Only Mode

+3 more habits

15-Minute Focus Entry Protocol
7 cards

15-Minute Focus Entry Protocol

Start focused work when motivation is absent. Win the first 15 minutes.

Move Your Phone Out of Reach
Choose One Target
Start with a Warm Start

+4 more habits

Interruption Recovery Reset
6 cards

Interruption Recovery Reset

Reduce attention residue and return to output after an interruption.

Write the Next Action
Breathe Six Slow Exhales
Restart Clean After an Interruption

+3 more habits

Daily Shipping Cadence
7 cards

Daily Shipping Cadence

Convert time into shipped artifacts. Keep the proof-of-work chain unbroken.

Define the Done Condition
Choose One Target
Execute a 45-Minute No-Input Block

+4 more habits

Airplane-Mode Sovereignty Sprint
7 cards

Airplane-Mode Sovereignty Sprint

A deliberate long-form output test. No inputs. Stable execution. Planned recovery.

Create a Focus-Only Mode
Execute a 45-Minute No-Input Block
Run a 3-Cycle Deep Work Block

+4 more habits

Quests

Challenges to accelerate your transformation. Click a quest to see its target cards.

Initiation

The Sovereign's Ascent

Establish basic control by silencing notifications, clearing tabs, and choosing one measurable target for 7 days.

"The Feed Drifter reacts. The Sovereign acts. Reclaim your attention from the noise of the machine."

Foundation tier streak for 7 days
6 cards
View Quest Cards
System Mastery

Fortress of Attention

Master Input Defense: silence pings, batch communication, and execute deep blocks without external interference.

"Inputs are invitations to lose control. Build a wall that only the essential may pass."

Complete Input Defense system
7 cards
View Quest Cards
Titan Trial

The Great Silence

Execute a 4-hour Airplane Mode Sprint with all inputs blocked and food/water prepped.

"True sovereignty is the ability to exist without the feed for half a day. Prove your autonomy."

Complete Titan tier
1 cards
View Quest Cards

The Full Deck

35 habits across 5 core systems

Systems:
Playbooks:
Silence Non-Human Notificationsfoundation

Silence Non-Human Notifications

Calls and texts from key people only; zero badges or sounds for social, news, or shopping apps.
⏱ 2m⚡ tactical
Input Defense
Move Your Phone Out of Reachfoundation

Move Your Phone Out of Reach

Drawer, bag, or another room; out of arm's reach for the entire focus block.
⏱ 30s⚡ tactical
Input Defense
Close Your Inbox Tabsfoundation

Close Your Inbox Tabs

Zero visible browser tabs for Email, Slack, or Discord during focus blocks.
⏱ 15s⚡ tactical
Input Defense
Write the Next Actionfoundation

Write the Next Action

Format: '<verb> <object> <location>'; execute for 2 minutes before any task switch.
⏱ 30s⚡ mental
Signal Capture
Dump Open Loops into One Inboxfoundation

Dump Open Loops into One Inbox

One tool only; 90 seconds of unsorted bullet capture; no organizing allowed.
⏱ 90s⚡ mental
Signal Capture
Choose One Targetfoundation

Choose One Target

One measurable outcome only; format: 'If I only finish one thing today, it is: [X].'
⏱ 45s⚡ mental
Signal Capture
Start with a Warm Startfoundation

Start with a Warm Start

Smallest real action first: open file, write first line, or outline 3 bullets.
⏱ 60s⚡ tactical
Deep Work Execution
Set a Visible Timerfoundation

Set a Visible Timer

15-minute countdown in line of sight; no task switching until timer ends.
⏱ 30s⚡ tactical
Deep Work Execution
Work on One Surfacefoundation

Work on One Surface

One active window plus scratchpad only; all other apps and tabs closed.
⏱ 20s⚡ tactical
Deep Work Execution
Publish a Daily Proof-of-Workfoundation

Publish a Daily Proof-of-Work

One unpolished artifact per session: screenshot, link, commit, paragraph, or metric.
⏱ 2m⚡ tactical
Publishing & Feedback Loops
Write One Sentence of Valuefoundation

Write One Sentence of Value

One true sentence minimum; saved before closing; keeps creative thread alive.
⏱ 60s⚡ mental
Publishing & Feedback Loops
Define the Done Conditionfoundation

Define the Done Condition

Three acceptance bullets written before starting; ship the moment all three are true.
⏱ 90s⚡ mental
Publishing & Feedback Loops
Take a Vision Breakfoundation

Take a Vision Break

60 seconds standing; wide visual field; horizon or distant point; no screens.
⏱ 60s⚡ tactical
Recovery & Baseline
Breathe Six Slow Exhalesfoundation

Breathe Six Slow Exhales

Six cycles: normal inhale, slow exhale for count of six; seated or standing.
⏱ 60s⚡ tactical
Recovery & Baseline
End with a Shutdown Notefoundation

End with a Shutdown Note

Three items captured: what shipped today, tomorrow's first next action, one risk to watch.
⏱ 90s⚡ mental
Recovery & Baseline
Batch Messages into Two Windowsgrowth

Batch Messages into Two Windows

Two calendar-blocked windows per day; DND enabled for all hours outside those windows.
⏱ 10m⚡ tactical
Input Defense
Create a Focus-Only Modegrowth

Create a Focus-Only Mode

One-click activation; distracting apps blocked; screens dimmed; VIP humans allowlisted.
⏱ 15m⚡ tactical
Input Defense
Process Your Inbox to Next Actionsgrowth

Process Your Inbox to Next Actions

Four outcomes only: delete, delegate, defer (with date), or next action defined.
⏱ 15m⚡ mental
Signal Capture
Write a One-Page Targetgrowth

Write a One-Page Target

One primary outcome plus three supporting outputs; posted visibly for the week.
⏱ 10m⚡ mental
Signal Capture
Run a 15-Minute Focus Cyclegrowth

Run a 15-Minute Focus Cycle

15-minute countdown; single task only; no switching until timer ends.
⏱ 15m⚡ tactical
Deep Work Execution
Restart Clean After an Interruptiongrowth

Restart Clean After an Interruption

Context note written: what you were doing, next action; then clean restart.
⏱ 5m⚡ mental
Deep Work Execution
Draft Ten Titlesgrowth

Draft Ten Titles

Ten options minimum; select the clearest signal; delete all clever or cute alternatives.
⏱ 10m⚡ mental
Publishing & Feedback Loops
Ship a Small Artifactgrowth

Ship a Small Artifact

One small artifact (snippet, checklist, or note) published and linked; no more research.
⏱ 15m⚡ tactical
Publishing & Feedback Loops
Walk for Ten Minutes Without Inputgrowth

Walk for Ten Minutes Without Input

10 minutes; phone left behind; wide vision; no audio; no destination required.
⏱ 10m⚡ tactical
Recovery & Baseline
Protect a Screen-Off Rampgrowth

Protect a Screen-Off Ramp

15 minutes before bed; screens off; lights dimmed; paper or stretching only.
⏱ 15m⚡ tactical
Recovery & Baseline
Execute a 45-Minute No-Input Blockmastery

Execute a 45-Minute No-Input Block

Airplane mode on; single task only; questions captured in scratchpad for later.
⏱ 45m⚡ tactical
Input Defense
Run a Weekly Attention Auditmastery

Run a Weekly Attention Audit

Top 5 distractions listed with trigger, reward, and one environmental fix for each.
⏱ 30m⚡ mental
Signal Capture
Run a 3-Cycle Deep Work Blockmastery

Run a 3-Cycle Deep Work Block

Three 15-minute cycles with 2-minute breaks; pings off entire block; no re-entry to input stream.
⏱ 45m⚡ tactical
Deep Work Execution
Run a Weekly Shipping Reviewmastery

Run a Weekly Shipping Review

Shipped items and traction reviewed; one repeat selected; one new experiment chosen.
⏱ 30m⚡ mental
Publishing & Feedback Loops
Execute a 45-Minute Recovery Circuitmastery

Execute a 45-Minute Recovery Circuit

Phone out of reach; 10m walk → 10m stretch → 10m paper reading → 5m planning → 10m wind-down.
⏱ 45m⚡ tactical
Recovery & Baseline
Execute a 4-Hour Airplane Mode Sprinttitan

Execute a 4-Hour Airplane Mode Sprint

4 hours with inputs fully blocked; water/food prepped; stakeholders informed; 50/10 work cycles.
⏱ 4h⚡ tactical
Input Defense
Ship a Deliverable Without New Inputstitan

Ship a Deliverable Without New Inputs

Browser and new sources prohibited; existing notes only; real deliverable shipped by block end.
⏱ 2h⚡ mental
Signal Capture
Hold Focus Through a Notification Bursttitan

Hold Focus Through a Notification Burst

One slow exhale; no immediate reaction; 10 minutes of continued work before any check.
⏱ 10m⚡ mental
Deep Work Execution
Publish Before You Feel Readytitan

Publish Before You Feel Ready

30-minute hard cap; clarity over polish; learnings captured in review after shipping.
⏱ 30m⚡ mental
Publishing & Feedback Loops
Recover from a Scroll Spiral Without Negotiationtitan

Recover from a Scroll Spiral Without Negotiation

Phone away immediately; 10-minute walk; next action written; 15-minute focus cycle started.
⏱ 20m⚡ tactical
Recovery & Baseline

Sources & References

External reading that informed this stack.

5 links

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