Rian Doris
@RianDoris · 500 k subscribers
🎯
Train Deep Focus in 7 Days
Build a distraction-proof environment, reclaim your mornings, and finish the week with two full deep-focus sessions — guided by Rian Doris.
📅 7 days🎯 12 missions🎬 5 videos by Rian✨ Free
Accept the Challenge 🚀
The content is free to read. To track your progress and keep your streak you need a free account.
Focus isn't a personality trait — it's a trainable skill, and most people never train it. Over 7 days you'll build an environment where distraction is the hard option, redesign your morning so your brain arrives at work ready for flow, block your time like it actually matters, and train discipline in small reps. It all leads to the real test: two full deep-focus sessions, done. One video and one concrete mission per day — by day 7 you'll have a focus system you can run every week.
Your week at a glance
- Day 1🎬 Watch the one-time setup that makes distraction impossible · ✅ Do your distraction-proof setup right now
- Day 2🎬 See how your morning routine pulls your brain away from flow · ✍️ Redesign tomorrow's first 60 minutes
- Day 3🎬 Learn to make time for everything with time blocking · 📓 Open your focus log and block your next 4 days
- Day 4🎬 Learn how to get addicted to discipline · 🔁 Do one discipline rep you've been avoiding
- Day 5🎬 Learn the method: deep focus in 2 sessions a week · ✅ Design your two deep-focus sessions
- Day 6🔁 Run deep-focus session #1
- Day 7🎯 Final mission: deep-focus session #2 — prove the system works
Day by day, in detail
Day 1🎬 ✅ Watch the one-time setup that makes distraction impossible +1⌄
✅ Do your distraction-proof setup right now
- I picked my deep work spot and cleared everything off it except what my work needs
- I moved my phone out of sight and out of arm's reach for work sessions (other room or drawer)
- I killed my top digital leaks: notifications off, distracting apps logged out or blocked during work hours
- I decided where my phone lives during deep work — permanently, not just today
- I told the people around me when I'm unreachable, so interruptions stop before they start
Day 2🎬 ✍️ See how your morning routine pulls your brain away from flow +1⌄
🎬 See how your morning routine pulls your brain away from flow
✍️ Redesign tomorrow's first 60 minutes
✍️ Audit this morning honestly: what did you actually do in your first 60 minutes awake — phone, news, email, social feeds? Now write tomorrow's version: what you'll cut, what you'll do instead, and the exact moment you'll start your first block of real work. Keep it simple enough that you'll actually do it.
Day 3🎬 📓 Learn to make time for everything with time blocking +1⌄
🎬 Learn to make time for everything with time blocking
📓 Open your focus log and block your next 4 days
📓 This log is your training record for the rest of the challenge. Right now, open your calendar and block time for what matters over the next 4 days — including two 90-minute deep-focus sessions on days 6 and 7. Then, after every work block this week, log it here. What gets tracked gets trained.
Day 4🎬 🔁 Learn how to get addicted to discipline +1⌄
🎬 Learn how to get addicted to discipline
🔁 Do one discipline rep you've been avoiding
🔁 I picked one task I've been putting off, started it within 5 minutes of choosing it, and worked on it for at least 15 minutes without switching to anything else
Day 5🎬 ✅ Learn the method: deep focus in 2 sessions a week +1⌄
🎬 Learn the method: deep focus in 2 sessions a week
✅ Design your two deep-focus sessions
- I chose ONE meaningful task per session — clear enough that I know exactly where to start
- Both sessions are on my calendar: at least 90 minutes each, on day 6 and day 7
- I scheduled them for when my energy is highest, not whenever is left over
- My day-1 setup is ready for both: phone out of the room, blockers on, workspace clear
- I wrote down what 'done' looks like for each session, so I can't fake it
Day 6🔁 Run deep-focus session #1⌄
🔁 Run deep-focus session #1
🔁 I completed my first full 90-minute deep-focus session — phone in another room, single task, no switching — and logged it in my focus log
Day 7🎯 Final mission: deep-focus session #2 — prove the system works⌄
🎯 Final mission: deep-focus session #2 — prove the system works
🎯 Run your second full 90-minute deep-focus session today and finish the week as someone who trains focus on purpose.
Everything this week was built for this: the distraction-proof setup, the protected morning, the time blocks, the discipline reps. Today, run session #2 exactly as designed — one task, 90 minutes, zero switching. If your mind drifts, that's not failure, that's the rep: bring it back and keep going. When you're done, drop your proof: what you worked on, your focus score versus your first log entry, and the two sessions you've already blocked for next week. This isn't a 7-day trick — it's your new weekly training. 💪
Reviews
Sign in and accept the challenge to leave your review.
No reviews yet. Be the first to share.
Ready to actually do it?
Accept the challenge and Duer walks you through it mission by mission: progress, streak and journal.