RECLAIM YOUR FOCUS: A 7-Day Field Manual

Are you struggling to find your focus? Caught in doom-scroll loops, brain-rot, and scattered evenings? Not feeling like yourself lately?

That was me. I've tested practical ways to restore attention and clarity, then kept what was repeatable and doable in minutes. Reclaim is a starting point built on first principles: awareness and environment design.

Across seven days, each short audio covers one topic and ends with a concrete challenge you can do immediately. The FOCUS Field Manual adds explanations, practical exercises, and options so you can choose what works and keep it. Outcome: fewer junk inputs, clearer days, more FOCUS.

Outcomes:

• 100% (so far!) loved or enjoyed Reclaim (Don't spoil this stat please)
• 83% reduced their screen time during the challenge
• 33% experienced increased ability to focus

What People Say about Reclaim:

"My screen time went down, but more importantly my mental clarity improved."

"If the friend is a phone addict, or struggles with focus: reclaim is a great tool to set the stage for becoming aware of your habits and getting more focus through structured mechanisms. try it."

"(Reclaim) was a pleasant experience and made me more aware of habits that could be harmful to myself"

"If the friend is advanced in the field of awareness: nothing new under the sun- However, the format, audio and short, is appealing and refreshing to become more aware and act with intentions."

"Attracting facts like the 4 hours and 37 min average screen time per day was a powerful reminder of how much time we give to our devices. Thus, what changed (for me) was the revamped focus of the need to set intentions frequently. Not just long term, but daily, even before lunch and after lunch. The only way to get shit done."

Who is this for?

Beginners who want a practical reset on distraction. Useful as a structured refresher for experienced practitioners.

"Reclaim should be part of an intro program for various projects, whether school, university, or work. Thus, helping the listener to have mechanisms to limit screen time, attention grabbers, and be present. Reclaim seems incrementally important for younger people 16-35 who may be less aware of the content, which Reclaim delves into."

"It's a great way to start the day. I would love weekly or monthly programs that go more in-depth in certain topics, but I also like the broadness here."

Content:

• Start Here
  • Day 1 - Awareness
  • Day 2 - Notification Diet
  • Day 3 - Sleep
  • Day 4 - Intent
  • Day 5 - A Physical World
  • Day 6 - Your Superpower
  • Day 7 - Lasting Change
• Summary
• Sources and Further Reading

About the author:

Nicolai Michelet is a software engineer turned writer-artist focused on attention, mindfulness, and performance. Former product lead in Norwegian tech; now building cinematic audio experiences as “nicmic” and distilling evidence-based focus into practical tools.