Grog's Attention Recovery Workbook

Understanding the attention problem is useful. Changing what happens tomorrow morning is better.

You may already know that you check your phone too often, struggle to concentrate or lose more evenings to scrolling than you intended.

But knowing there is a problem does not automatically tell you:

• what triggers your checking;

• where your attention is actually going;

• which changes will make the greatest difference;

• how to rebuild your capacity for sustained focus;

• what to do with the time and attention you recover;

• how to stop old habits quietly returning.

Grog’s Attention Recovery Workbook turns awareness into a practical, personal system.

This 110-page digital workbook guides you through more than 60 structured exercises designed to help you observe your current habits, redesign your digital environment, train your focus and create technology boundaries that work in real life.

This is not a generic journal filled with vague questions.

Every worksheet is designed to produce something useful: a measurement, decision, environmental change, personal rule or concrete action.

Your six-part Attention Recovery journey

Part One: See What Is Happening

Establish an honest baseline through phone pick-up audits, screen-time records, attention-leak identification, trigger mapping, work-distraction reviews, relationship audits and sleep-boundary assessments.

Part Two: Tame the Glowing Rock

Redesign your phone without pretending you can abandon modern life. Audit notifications, assess your apps, simplify your home screen, add useful friction and decide where your phone belongs—including at night.

Part Three: Design Your Attention

Create a Morning Cave, Focus Cave, screen-free meals, evening boundaries and a realistic attention plan built around your actual responsibilities.

Part Four: Rebuild Focus

Gradually train your capacity for concentration through 20-, 30- and 45-minute Focus Hunts, single-tasking practice, reading restoration, boredom training and interruption-recovery exercises.

Part Five: Put Real Life Back

Identify what scrolling displaced and deliberately restore movement, time outside, creativity, connection, forgotten interests and satisfying screen-free alternatives.

Part Six: Make It Last

Turn temporary progress into a durable personal system using Cave Rules, a portable Cave Card, high-risk situation plans, emergency resets and regular reviews at 30, 60 and 90 days.

Inside the workbook, you’ll create:

• your personal Attention Recovery Baseline;

• a detailed map of your biggest attention leaks;

• a redesigned phone environment;

• morning, focus, meal, evening and sleep boundaries;

• a progressive focus-training record;

• practical replacements for automatic scrolling;

• your own written Cave Rules;

• a portable Cave Card for difficult moments;

• relapse and emergency-reset plans;

• your final Personal Attention Code.

Grog provides occasional guidance, blunt observations and the necessary reminder that a glowing rock can be a useful tool without being invited into every moment of your life.

This workbook is for you if:

• your phone appears in your hand before you consciously decide to pick it up;

• your ability to read, work or think deeply feels weaker than it once did;

• screen-time reports surprise or frustrate you;

• you want to be more present with the people around you;

• you have tried timers, blockers or deleting apps, but the old pattern returned;

• you want a realistic alternative to an extreme digital detox.

You do not need to hate technology.

You need to see your patterns clearly, change the environment producing them and practice directing your attention somewhere better.

Format

This is a digital PDF workbook supplied as an immediate download. No physical product will be shipped.

The workbook is formatted for US Letter pages and can be printed at home or through a local printing service. Colour printing is recommended, although the exercises remain usable without it. You may write directly on printed pages or complete the exercises in a separate notebook or digital note.

It is designed as the practical companion to Grog’s Guide to Modern Attention, but it can also be used as a structured implementation guide on its own.

Stop relying on willpower. Build a system your attention can live inside.

See what is happening.

Tame the glowing rock.

Design your attention.

Rebuild focus.

Put real life back.

Make it last.