3-2-1-Concentrate

3-2-1 Concentrate is six minutes of setup that clears distractions out of the way before they show up: a restless body, a head full of thoughts, and no clear finish line. 3 — MOVE Three minutes of squats, jumping jacks, anything that raises your heart rate. Sitting still for a long time is easier afterwards. 2 — BRAIN DUMP Two minutes writing down everything on your mind, however messy, one bullet per thought. Out of your head and onto the page. 1 — SET YOUR GOAL One minute to set a specific goal and when you'll stop. Best as an amount of work ("Done when…") rather than a length of time. THEN WORK Your goal stays on screen. Leave your phone on the desk: when you look up to get distracted, your goal is what you see. A new thought? Tap Dump more, write it down, and get back to it. FEATURES • Timers are targets, not limits: a chime at zero, and the clock keeps counting until you're ready •…