A pre-work and study ritual for focus and follow-through
You know that weird limbo where you are “about to start” but somehow 40 minutes disappear into emails, snacks and scrolling? This ritual is designed to break that loop.
Think of it as a short launch protocol for your brain. You will:
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Land in your body
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Clear visual noise
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Decide what actually matters
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Use Focus Point Scented Oil as a calm, clear anchor
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Slide into a 20 minute deep focus window
Use it before work, study, creative sessions or admin. The steps are simple on purpose. Consistency beats drama.
Step 1: Arrive in your body
Before you touch your phone or laptop, pause.
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Sit or stand with your feet flat on the floor.
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Place one hand on your chest, one on your belly.
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Take three relaxed breaths. Feel your body move under your hands.
Tell yourself, quietly: “I am here now.”
Why this matters: Focus is not just a brain thing. If your nervous system is scattered, your attention will be too. This first step tells your body that you are shifting from autopilot into intentional mode.
Step 2: Clear the launchpad (60 second tidy)
Set a timer for 60 seconds. Not five minutes. Sixty seconds.
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Put away three things that do not belong on your desk or table.
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Clear one small surface: a corner of the desk, the space in front of your keyboard, a side table.
You are not “sorting your life out.” You are sending your brain a small but powerful message: “We create order here.”
Why this matters: A tiny clean-up gives your prefrontal cortex a quick win. That sense of micro-control makes it easier to tackle tasks that require discipline and concentration.
Step 3: Choose your mission
Grab a notebook or open a blank document.
Answer one question:
“If I only did one thing in the next 20 minutes, what would actually move me forward?”
Write that as a single, clear objective. For example:
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“Outline the introduction of my essay.”
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“Reply to three client emails that are blocking projects.”
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“Draft the first page of this report.”
One objective. Not a to do list. Not ten things.
Why this matters: When you are scattered, you often avoid starting because everything feels equally urgent and equally impossible. Choosing one mission narrows the field and gives your brain a clear target.
Step 4: Anchor with Focus Point Scented Oil
Now bring in the product as a support, not a magic fix.
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Roll Focus Point Scented Oil on your wrists and under the jawline. If you like, add a little behind your ears.
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Rub wrists together gently.
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Bring your wrists to your nose, inhale slowly for 4, exhale for 6. Repeat a few times.
As you breathe, give the ritual a sentence, for example: “Peppermint to wake up. Rosemary to focus. Frankincense to steady.”
Why this matters: Scent is a fast track to the nervous system. Repeating this same smell every time you sit down to focus teaches your brain: “When I smell this, I settle, choose one thing and start.” Over time, the aroma itself becomes a cue for focus.
Step 5: The Mind Lock-in (focus breathing)
Sit tall in your chair.
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Inhale through your nose for a count of 4.
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Exhale through your mouth for a count of 6.
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Repeat this cycle 4 times.
On the final exhale, say internally: “Begin.”
Why this matters: The slightly longer exhale calms the stress response without putting you to sleep. You are aiming for calm alertness. The word “Begin” becomes your launch button. Same word every time, so your brain learns the association.
Step 6: The 90 second posture stack
Now you line up the hardware: your body.
Take about a minute to run through this stack:
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Shrug and drop
Lift your shoulders up to your ears, hold for 2 seconds, then drop them. Feel the release. -
Lengthen and ground
Imagine a string pulling the crown of your head up while your feet press gently into the floor. -
Chin and jaw
Tilt your chin slightly down, as if you were nodding yes to someone in front of you. Relax your jaw. Let your tongue rest on the floor of your mouth.
Why this matters: Posture influences alertness, breathing and how long you can sit without discomfort. This stack boosts oxygen flow and helps your body stay in “engaged” instead of “collapsed and sleepy” or “tense and wired”.
Step 7: Create a focus bubble
Before you start, protect the next 20 minutes.
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Close any tabs that are not needed for your one objective.
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Put your phone on silent and out of reach, ideally in another room.
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If possible, tell anyone nearby: “I am in focus mode for the next 20 minutes.”
Prepare the tools you need: notebook, software, reference notes, water. The idea is that once you start, there is nothing to “go and get.”
Why this matters: Every time you switch context, you tax your attention. The focus bubble removes easy excuses to break your concentration.
Step 8: Commit to one 20 minute sprint
Set a timer for 20 minutes.
Glance at your written objective. Bring your wrist to your nose once more for a quick breath of Focus Point. On the exhale, say again: “Begin.”
Then start. Not after one more message. Not after a quick scroll. Now.
For the full 20 minutes, your job is not “do it perfectly.” Your job is “keep coming back to the one objective.” When your mind wanders, notice it, smile at it and return to the task.
When the timer ends, pause. Take a breath. Notice how it feels to have actually started. You can choose to repeat the ritual for another 20 minutes or take a short break and move on with your day.
How to use this ritual in real life
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Before work: Run the full ritual as you sit at your desk for the first time that day.
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Before study: Use it before revision sessions, essay writing or deep reading.
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Before creative work: Treat it as your “studio entry” ritual, even if your studio is your kitchen table.
The more consistently you repeat the same sequence, the more automatic it becomes. You are training your brain to recognise a simple pattern: arrival, order, intention, scent, breath, posture, bubble, action.
Over time, it will take less effort to get into that focused state. The ritual does not remove distractions from your life. It just teaches you how to move through them with more intention.
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