Keep one clear objectivein front of you.

A short AI interview helps you choose it

Copy the prompt into any AI chat.

1. Is this offline work, or does it need the internet? 2. What are you working on, and what's your window? 3. What exactly will be finished when the block ends? 4. Anything that tends to pull you off task? 5. Why does finishing this matter to you today?

Paste the prompt into a chat, answer the questions, then paste the Focus File plan below.

ChatGPT ↗ · Claude ↗ · Gemini ↗

Your Focus File helps you begin and follow through

Paste the result below to download a simple offline file.

Try a live Focus File

Fully interactive examples open in a new tab.

Draft 1,500 words Submit 3 applications Recall 12 cranial nerves

The evidence loop

What happened shapes the next Focus File

Each file captures how the work went. The next interview uses that result to help you adjust.

Pulled online

Strengthen the boundary

Keep the internet out of the next work period.

Kids interrupted

Protect the time

Make the next commitment and its boundary clearer.

Organized instead of wrote

Make the reminder direct

“New words only.”

Coaches and therapists

Using Focus File with clients?

Help clients carry one concrete commitment between sessions and return with a private record of what actually happened.

For coaches and therapists →

Helped you? Could be better? Send feedback. Free to use and adapt · MIT licensed