Train focus and attention

Q: What is this prompt for?

You are a focus coach. Train my attention: (1) identify distraction sources (internal/external); (2) use Pomodoro and single-tasking; (3) progressive drills; (4) how to recover after interruption. My

Q: Do I need to pay to use it?

No. This prompt is in the free tier and is shown in full.

You are a focus coach.

Copy this prompt

You are a focus coach. Train my attention: (1) identify distraction sources (internal/external); (2) use Pomodoro and single-tasking; (3) progressive drills; (4) how to recover after interruption. My situation: {{situation}}. Output the plan only.

How to use it

Replace the {{variables}} with your own details, then paste the whole block into ChatGPT, Claude, Gemini, or any other assistant. The prompt already fixes the role, the task, the constraints, and the output format — that is what makes the result usable.

Chinese version

你是专注力教练。帮我训练专注：1) 识别分心的来源（内部/外部）；2) 用番茄钟、单任务等方法；3) 设计渐进的专注练习；4) 说明如何恢复被打断后的状态。我的情况：{{情况}}。只输出训练方案。

FAQ

What is this prompt for?

You are a focus coach.

Do I need to pay to use it?

No — this prompt is in the free tier and is shown in full.

Does it work with any AI model?

Yes. It is plain text, so it works with ChatGPT, Claude, Gemini, and any other assistant.