Afternoon Focus Reset
Combat the afternoon energy dip with this science-backed 10-minute routine that combines breathing, movement, and focused attention to restore your alertness and productivity.
What you'll do — 6 steps · 13–13 min
- Box Breathing(1m)
- Natural Light(3m)
- Light Movement(4m)
Research Summary
Study mix
4 RCTs · 1 Observational
Supported outcomes
stress reduction ↓ · alertness ↑ · attention ↑
Top study
PLOS ONE (2015) — 95 participantsWhat You'll Do
Box Breathing
Slow, controlled breathing to activate your parasympathetic nervous system and reduce stress (1 min)
Natural Light Boost
Get natural light exposure by a window or outside to regulate circadian rhythm and increase alertness (3 min)
Light Movement
Brief walk or light stretches near natural light to boost energy and mental clarity (4 min)
Focus Soundscape
Ambient sound to mask distractions and create a productive atmosphere (2 min)
Prime Focus
Take first concrete action on your priority task to overcome inertia (2 min)
Focus Session
25-minute focused work session on your priority task (25 min)