1CHAPTER 1 — The Attention Tax
10CHAPTER 9 — How the 30-Day Focus Plan Works
2CHAPTER 2 — The Start-Pain of Focus
11CHAPTER 10 — Week 1: Start Clean (Days 1–7) (Day-by-Day Plan)
3CHAPTER 5 — Focus Blocks
12CHAPTER 11 — Week 2: Stay In
4(Start → Stay → Stop)
13(Days 8–14) (Day-by-Day Plan)
5CHAPTER 6 — The Friction Ladder (Make Distractions Harder, Focus Easier)
14CHAPTER 12 — Week 3: Stress-Proof Focus
6CHAPTER 7 — The Focus Menu (Create / Process / Learn / Admin)
15(Days 15–21) (Day-by-Day Plan)
7CHAPTER 7 — The Focus Menu (Create / Process / Learn / Admin)
16CHAPTER 13 — Week 4: Finish Calmly (Days 22–30) (Day-by-Day Plan)
8CHAPTER 8 — Message Rules
17Final Wrap-Up Chapter — Focus Is a System (Not a Mood)
9(Two Windows + Emergency Exceptions + Scripts)
