The Attention Hunt

The Attention Hunt

Grog’s 4-Week Focus Training Program

Your attention is not broken. It has simply spent years being trained to switch.

The Attention Hunt is a practical four-week behavioural program designed to help you rebuild sustained attention—one focused session at a time.

Rather than asking you to force yourself through hours of uncomfortable concentration, the program begins with short, honest sessions. You’ll learn to notice the impulse to switch, return deliberately to your chosen task and gradually extend the amount of time you can remain focused.

Four weeks. Twenty sessions. One Deep Work Cave.

The program develops four abilities in a deliberate sequence:

Week 1: Notice

Become aware of how often your attention moves—and what pulls it away.

You’ll begin with manageable 10–20-minute sessions, remove the phone from the room and record distractions without judging yourself for having them.

Week 2: Stay

Practice remaining with one chosen task for 20–30 minutes.

You’ll set clear targets, strengthen reading focus and learn how to re-enter a task after an interruption without losing the entire session.

Week 3: Deepen

Build towards 30–45 minutes of sustained concentration.

You’ll prepare your environment, tackle more demanding work and practice completing multiple focus blocks with deliberate recovery between them.

Week 4: Protect

Turn focused work into something your environment and schedule actively support.

You’ll establish a repeating Focus Cave, introduce boundaries around email and messages, and complete longer sessions of up to 60 minutes where appropriate.

This program is for you if…

• you struggle to remain with one task;

• you instinctively check your phone when work becomes difficult;

• reading longer material feels harder than it once did;

• interruptions derail you long after they have ended;

• your workday disappears into email, messages and task-switching;

• traditional productivity advice makes you feel guilty rather than capable;

• you want a structured way to rebuild focus without relying on willpower.

What makes The Attention Hunt different?

This is not another book about why technology is distracting.

It is a complete training program built around repetition, observation and measurable progress.

Every session uses the same simple structure:

• a clear purpose;

• a defined focus duration;

• practical preparation instructions;

• one chosen task;

• an urge-to-check return protocol;

• a distraction capture area;

• a completion check;

• a difficulty rating and next-session adjustment.

You are not expected to avoid every distraction. A successful session is one in which you notice that attention has moved, decide whether the interruption deserves it and return deliberately.

Inside the program

Your 46-page downloadable guide includes:

• 20 structured focus-training sessions;

• four progressive weeks of training;

• weekly focus trackers and reflection prompts;

• a two-week reading-focus challenge;

• the five-level Personal-Best Ladder;

• a complete Deep Work Cave setup;

• practical rules for designing a focus-friendly workspace;

• an interruption and re-entry protocol;

• a four-step technique for handling the urge to check;

• Gentle, Firm and Stone Age focus levels;

• Day 1 and Day 30 Attention Hunt assessments;

• planning prompts for your next training season.

Track real progress

The program helps you measure changes in:

• the longest focus block you can hold;

• how quickly you notice the urge to switch;

• how often you capture distractions instead of chasing them;

• your ability to return after an interruption;

• uninterrupted reading time;

• communication and email batching;

• the quality of your focus environment.

The numbers are not a grade. They help you see what is improving, what remains difficult and what to train next.

What you’ll receive

• One downloadable 46-page PDF

• Twenty guided focus sessions

• Printable session sheets and weekly trackers

• Reading and deep-work challenges

• Personal-best progress tools

• Immediate access after purchase

The program can be used on its own or alongside Grog’s Attention Recovery System.

Train the capacity. Track the hunts. Trust the returns.

Your focus does not need to become perfect. It needs to become something you can choose, practice and return to.

This program is an educational behavioural resource and is not medical or psychological treatment. It does not diagnose or treat ADHD, anxiety, depression, addiction or any other health condition.