Calm focus and digital balance for modern workdays

Gentle, realistic routines that support focused work, healthy breaks, and clear device boundaries without pressure or extremes.

Deep work sessions Structured break routines Digital wellbeing tools

These routines offer practical support for everyday productivity and balance. They are educational in nature and are not a substitute for professional mental health or medical care.

What we offer

A clear framework for focused work and digital balance that fits real-life schedules, with room for flexibility and personal choice.

Structure without pressure

We provide straightforward templates for deep work sessions, intentional breaks, and end-of-day shutdown rituals. The aim is to help you concentrate on what matters while keeping screen use intentional and sustainable.

Each routine is offered as a suggestion, not a rule. You can adapt timing, activities, and tools to your own energy levels, responsibilities, and environment.

Elements of a typical session

  • Arrival check-in – short pause to notice your energy, posture, and priorities.
  • Task selection – define one clear focus task and list small support steps.
  • Device settings – align notifications and apps with your chosen focus window.
  • Timed focus block – quiet work interval with supportive micro breaks.
  • Gentle shutdown – summarise progress, note the next step, and step away from the screen.
Minimal workspace with a laptop, notepad, and warm lighting arranged for a calm focus session

Daily focus plans

Choose a weekly or monthly structure that blends focused work blocks, digital hygiene, and simple off-screen transitions.

Weekly starter focus plan

Ideal for: beginning a gentle focus routine

Three days per week with two deep work blocks per day, including pre-session checklists and short silent breaks that help you reset without scrolling.

€29 / week · guided templates

Balanced workday plan

Ideal for: office and hybrid work schedules

A five-day rhythm combining focus cycles, email windows, and off-screen micro breaks. Includes guidance for meetings, context switches, and gentle evening shutdown routines.

€45 / week · full-day framework

Monthly digital balance program

Ideal for: sustainable, long-term habits

A four-week sequence that gradually introduces focus blocks, mindful notification settings, and screen-free evening routines with regular check-ins and review prompts.

€135 / month · individual structure

Two quick reset practices

Use these micro practices to reset between tasks or before starting a focus block. They are designed to be realistic in an office or home setting.

Two-minute screen distance check

Duration: around 2 minutes · At your usual workspace

  1. Sit comfortably and notice the distance between your eyes and the screen. Gently adjust your chair or screen so that you can sit upright with your head balanced over your shoulders.
  2. Look at a distant point in the room (for example, a wall or a window) for 20–30 seconds to let your eyes rest.
  3. Slowly move your gaze back to the screen, keeping your shoulders relaxed and jaw soft.
  4. Repeat this cycle 2–3 times, then continue with your next task.

Five-breath desk reset

Duration: 3–4 minutes · Sitting or standing

  1. Place your feet firmly on the floor and gently lengthen your spine. Rest your hands on your thighs or desk.
  2. For each of the next five breaths, quietly count 1 on the inhale and 2 on the exhale, matching the length of the breath to what feels comfortable.
  3. On each exhale, release a small amount of tension from the shoulders, neck, and face.
  4. After five breaths, briefly scan your body and notice how you feel before returning to your work.

A calm morning focus routine

A light 10–15 minute structure to set up your day, arrange your digital tools, and enter your first focus block with clarity.

Suggested morning steps

  1. Quiet arrival (2 minutes) – Sit at your desk or table, notice your posture and breathing, and choose one intention for the day.
  2. Workspace setup (3 minutes) – Clear the immediate area around your keyboard, close unneeded browser tabs, and place a notepad nearby.
  3. Device alignment (3 minutes) – Set a focus or “do not disturb” mode and schedule one or two dedicated times to check messages.
  4. Primary focus block (5–6 minutes starter) – Begin with a short, uninterrupted interval on your most important task, using a simple timer.
  5. Mini review (2 minutes) – Note what you completed, the next step, and whether you want your next block to be longer, shorter, or the same length.
Person planning a focused workday with a notebook and laptop on a tidy desk

Frequently asked questions

Here are some common questions about our focus and digital balance routines. You can always ask more via the contact form.

The goal is to offer supportive structure rather than strict rules. You are encouraged to move at your own pace, test ideas, and keep what genuinely works for your context.

  • Do I need to follow the schedule exactly?

    No. The plans are designed as flexible templates. You can shorten, extend, or rearrange sessions to match your responsibilities and energy levels.

  • Can I use these routines with my existing productivity system?

    Yes. You can integrate the focus blocks and break structures with the tools you already use, such as digital task managers, calendars, or paper planners.

  • Is this coaching or therapy?

    Our material is educational and practical in nature. It focuses on time structure, environment, and digital habits. It is not therapy and does not replace professional mental health or medical support.

  • What if my schedule changes every day?

    Many people with variable schedules benefit from having a few simple focus “building blocks” that can be combined in different ways. We provide suggestions for this kind of flexible planning.

  • How much time do I need to start?

    You can begin with as little as one 25-minute focus block and one short digital reset per day. Once this feels comfortable, you can add more structure if you wish.

  • Is this suitable for remote teams?

    Yes, many elements can be adapted for remote or hybrid teams, such as shared focus windows, message-free intervals, and short check-in rituals.

  • Can I stop or change my plan?

    You can pause, change, or restart plans at any time. For billing and schedule questions, please contact us directly and we will offer clear options.

Contact & newsletter

Reach out with questions about focus plans or subscribe for occasional notes on digital balance and calm productivity.

Stay in touch

You can send us your questions, share what kind of work you do, or ask for a sample weekly structure. You can also use the form to join our low-frequency newsletter.

Email
[email protected]
Location
Online support with a base in the EU
Typical response time
Within 2–3 business days

Send a message

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When you contact us or subscribe to our newsletter, we collect only the information that is necessary to communicate with you and provide the services you request.

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  • Data minimisation: We store only the amount of data that is reasonably required for those purposes.
  • Retention period: We keep your data only for as long as we need it to provide our services or as long as legal obligations require.

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Depending on your location and the applicable legal framework, you may have rights such as access, rectification, deletion, restriction of processing, data portability, and the right to object to certain processing activities.

You can contact us at [email protected] to:

  • Ask what personal data we store about you and for what purpose.
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If you have concerns about how your personal data is handled, you can also contact or lodge a complaint with your local data protection authority.