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Attention Trackers And Printable Cave Cards

Attention Trackers And Printable Cave Cards

USD 6.99Price

Grog’s Attention Trackers & Cave Cards

Notice the pattern. Change the environment. Reclaim the day.

It is difficult to change a habit you cannot clearly see.

Grog’s Attention Trackers & Cave Cards is a practical collection of printable tools for noticing where your attention goes, identifying the situations that pull you back towards your phone and building boundaries that work in real life.

This is not another demanding habit tracker built around perfect streaks.

Tracking is a torch, not a scoreboard.

Use light marks, rough estimates and honest observations. Missed days are information—not failure, debt or proof that you need to start again.

See what is actually happening

Begin with the 7-Day Attention Baseline and observe without trying to fix everything immediately.

Record:

  • daily screen time;

  • phone pickups and checks;

  • deliberate focus time;

  • whether the day felt frayed, mixed or clear;

  • the triggers, locations and routines connected to your phone use.

Once the pattern becomes visible, you can choose the two or three behaviours that matter most and make a small environmental change.

Track the parts of life you want back

The printable set contains focused trackers for:

  • 7-day attention baselines;

  • 30-day attention recovery;

  • daily screen-time direction;

  • phone pickups and checking triggers;

  • deliberate focus sessions;

  • phone-free mornings;

  • phone-free evenings;

  • phone-free meals;

  • uninterrupted reading sessions;

  • screen-free activities;

  • sleep-boundary consistency;

  • weekly attention reviews;

  • monthly attention reviews;

  • 30, 60 and 90-day recovery checkpoints.

You do not need to use every sheet at once. Choose the trackers that reveal something useful and leave the rest until you need them.

Measure direction—not perfection

These tools are designed to help you answer practical questions:

  • When is my attention clearest?

  • What keeps pulling me back?

  • Where does my phone usually live?

  • Which environment makes focus easier?

  • What helps me return after distraction?

  • Which phone-free activities would I gladly repeat?

  • What is improving around reading, conversation, ideas and sleep?

  • What boundary is worth keeping?

The aim is not simply to make a screen-time number smaller. It is to notice what begins returning when the phone occupies less of the day.

Eight printable Cave Cards

The set also contains eight cut-out cards designed to keep your chosen rules visible when you need them.

Morning Cave Card

Protect the first 30 minutes with water, light, movement and a deliberately chosen start to the day.

Focus Cave Card

Define one task, remove the phone, capture distractions and return deliberately.

Evening Cave Card

Close the digital day, park the phone, choose a replacement activity and prepare for sleep.

Meal Cave Card

Keep the phone absent and make the table a place for eating, talking and being present.

The Urge Card

Notice the impulse, name it, wait and choose. An urge is not an order.

Emergency Cave Reset

A simple reset for difficult scrolling days: stop, stand, move the phone, get water, go outside and do one real thing.

Personal Cave Rules

Write your three most useful boundaries and decide where the phone will live.

The Glowing Rock Card

Before opening an app, ask what you are looking for, how long you intend to stay and when you will stop.

Place the cards near your desk, dining table, bedside area or usual phone-parking location. The goal is to make your decision visible before the automatic behaviour begins.

This printable set is for you if…

  • you want to reduce screen time without obsessing over exact numbers;

  • your phone checking feels automatic;

  • you struggle to identify what triggers distraction;

  • you want more focused work, reading or creative time;

  • phones regularly enter meals, mornings or bedtime;

  • traditional habit trackers make missed days feel like failure;

  • you want simple visual prompts that work outside the screen;

  • you are using Grog’s Attention Recovery System and want a practical way to record progress.

What you’ll receive

  • One downloadable 18-page A4 PDF

  • Fourteen printable tracking and review tools

  • Eight cut-out Cave Cards

  • Seven, 30, 60 and 90-day progress options

  • Morning, evening, meal, focus, reading and sleep trackers

  • Weekly and monthly reflection sheets

  • Immediate access after purchase

Print the pages you need and reuse them for future attention-recovery periods.

No perfect streaks. No punishment for blank spaces. Just enough evidence to see the pattern and choose the next useful change.

Notice the pattern. Change the environment. Reclaim the day.

This is an educational behavioural resource and is not medical or psychological treatment.

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