Grog's Attention Recovery System

A complete practical system to help you stop giving your attention away—and start choosing where it goes.

Your attention is your life. It's time to take it back.

You don't need to throw your phone into the river.

You don't need to become a hermit.

And you definitely don't need another app reminding you how much time you've spent on other apps.

You need a better system.

The Attention Recovery System is Grog's complete practical toolkit for breaking the cycle of automatic checking, endless scrolling and fragmented attention—and rebuilding your ability to focus on the things that actually matter.

Instead of relying on willpower, Grog takes you through a simple process:

UNDERSTAND → AUDIT → REDESIGN → TRAIN → REPLACE → PROTECT

First, understand what's happening to your attention. Then identify your personal patterns, redesign your environment, progressively train your focus, find satisfying alternatives to screen time, and build simple rules that make the changes sustainable.

Everything you need to begin the recovery

📖 Grog's Guide to Modern Attention Understand why your attention is so easily captured—and why knowing you should use your phone less isn't enough.

📝 Grog's Attention Recovery Workbook Audit where your attention is actually going, identify your attention leaks and triggers, create your Cave Rules and track your progress.

🗓️ 30-Day Attention Recovery Plan A guided journey with 30 daily actions, generally requiring just 5–20 minutes, taking you from awareness through redesign, focus training and sustainable habits.

📱 Tame the Glowing Rock A practical phone-redesign guide for notifications, apps, placement, your bedroom, mornings and evenings.

🎯 The Attention Hunt Progressive focus training designed to help you practice staying with one thing instead of constantly seeking the next stimulation.

🪨 Attention Trackers & Cave Cards Simple physical tools to make your patterns visible and keep your personal rules close without turning recovery into another obsession.

🌿 What Human Do Instead? Screen-Free Activity Library Because removing scrolling leaves a hole. This library gives you 128 ideas organised around the underlying need you're trying to satisfy—from stimulation and connection to rest, movement, boredom and getting outside.

This isn't about becoming anti-technology.

Your phone is useful.

You probably need it for work, family, navigation, banking, communication and a hundred other things.

The goal isn't to eliminate technology.

It's to stop technology automatically deciding where your attention goes.

By the end of the process, you're working toward something much more useful than simply a lower screen-time number:

The ability to choose where your attention goes.

More uninterrupted focus. More present conversations. More phone-free time. More space to think. More time doing things you actually chose to do.

And a phone that serves you—rather than the other way around.

The complete Attention Recovery System

Everything is designed to work together, but you don't have to use everything at once.

Start with the Guide. Audit your current habits. Redesign your environment. Train your attention. Replace the scrolling. Then build the rules that help you keep what you've recovered.

No perfection required. No digital monk lifestyle. No throwing the glowing rock into the nearest river.

Just a practical system for becoming more deliberate about where your attention goes.

Your attention belongs to you.

Start the Attention Recovery System today.