Manual Focus
Train Your Attention Like a SkillBy J. R. TREJO
Length1h 39m
About this audiobook
Autopilot steals hours you meant to use well. Manual Focus teaches switch-on attention with tiny drills, visual anchors, and daily constraints so you choose what matters, start faster, and finish more often without grinding yourself down.
Audiobook details
GenreBusiness and Economics, Self-Help
Length1 hr 39 mins
Narrated byListen with 1,000+ voices
FormateBook with Audio
Publish dateSep 12, 2025
LanguageEnglish
Table of contents
1Introduction
9Chapter Seven. Visual Blockers: Creating Focus Barriers
2Prologue. The Autopilot Trap
10Chapter Eight. Restart Scripts: Recovering from Interruptions
3Chapter One. Understanding Attention as a Muscle
11Chapter Nine. Reducing Context Switching in Daily Flows
4Chapter Two. The Hidden Costs of Context Switching
12Chapter Ten. Turning Starts into Finishes
5Chapter Three. Mapping Your Current Focus Patterns
13Chapter Eleven. Integrating Tools into Routines
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6Chapter Four. Calibrating Energy for Sustainable Attention
14Chapter Twelve. Measuring and Refining Your Focus Practice
7Chapter Five. Trigger Words: Igniting Intentional Starts
15Epilogue. Lifelong Manual Control
8Chapter Six. The 3x20 Minute Sprint System
Gut-Skin Loop ResetJ. R. TREJO2h 26m Only with Ultra
Perimenopause Strength FixJ. R. TREJO2h 59m Only with Ultra
ADHD Quiet MorningsJ. R. TREJO2h 30m Only with Ultra
The Placebo Effect of PurposeJ. R. TREJO1h 14m Only with Ultra
Soft Power, Hard ResultsJ. R. TREJO1h 14m Only with Ultra
Finish What You FearJ. R. TREJO56m Only with Ultra
Borrow a Different BrainJ. R. TREJO2h 20m Only with Ultra
Befriend the SpikeJ. R. TREJO1h 57m Only with Ultra
Cold Water, Warm ChoicesJ. R. TREJO2h 17m Only with Ultra
Ask Your HRVJ. R. TREJO2h 16m Only with Ultra
Default Mode by ChoiceJ. R. TREJO2h 7m Only with Ultra
Quiet Feeds, Clear HeadsJ. R. TREJO2h 14m Only with Ultra
Screens Wait; Values Don’tJ. R. TREJO2h 17m Only with Ultra
Algorithm Fast, Analog FeastJ. R. TREJO2h 25m Only with Ultra
Exhale Until It SoftensJ. R. TREJO1h 47m Only with Ultra
Airplane Mode MorningsJ. R. TREJO2h 15m Only with Ultra
Stoic Tools for AnxietyJ. R. TREJO2h 5m Only with Ultra
Identity CreditsJ. R. TREJO2h 33m Only with Ultra
Ambition HygieneJ. R. TREJO1h 55m Only with Ultra
Protect Your HoursJ. R. TREJO2h 6m Only with Ultra
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