A 7-step focus sprint the Lifehack Method community uses to beat distraction and crush one task at a time. Set the timer. Race yourself. Celebrate the win.
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What's inside
No new app. No willpower hacks. Just one printable page and a timer.
The most leveraged thing you could do for 50 minutes. Not your whole list — just the next sprint.
Long enough for deep work. Short enough to start without dread. The science calls this a "focus session."
Phone face-down. Tabs closed. Notifications muted. The cheatsheet shows you exactly which to kill first.
No checking email. No "quick" Slack reply. Just the one task until the timer rings.
Even if you're on a roll. Especially if you're on a roll. The stop is the trick — it protects your willpower for tomorrow's sprint.
Mark it on the cheatsheet. Brief reward. Your brain wires "focus → reward" — and the next sprint gets easier.
Three sprints a day. That's it. The cheatsheet's grid makes it stupid simple to track your week.
FAQ
One printable page. Seven steps laid out so you can run a 50-minute focus sprint without thinking. There's also a weekly grid on the back to track 15 sprints across the week, plus the science-backed reason each step works.
The real shift is that the Sticky Focus Game is gamified — and that activates a completely different part of your brain than a plain timer technique like Pomodoro. When you compete against the clock, score your sprints, and celebrate the wins, your dopamine system kicks in. Focus stops feeling like a fight against yourself and starts feeling like winning a round. Most people experience focus as willpower; the Game turns it into a system your brain actually wants to play.
Yes — actually especially well. The "pick ONE task" step removes the executive-function tax of choosing. The timer creates external structure. The celebration step rewards your brain for completion. People with ADHD in our community say this is the first focus system that's stuck.
No. Your phone's built-in timer works. The cheatsheet is a printable PDF — pen and paper. The whole point is that this is the simplest possible focus system; if it needed an app, we'd have just built an app.
Start with 25. Move to 35 next week. Most people land at 50 within a week or two — once your brain learns that the timer ALWAYS rings and you ALWAYS stop, longer sprints stop feeling intimidating.
You get the cheatsheet PDF in your inbox in under a minute. Plus a short follow-up sequence with the science behind each step, common pitfalls, and how the Sticky Focus sprint fits into the larger Winning the Week Method®. No spam, easy unsubscribe.
Free PDF, instant download. Walk into next week already in motion.