FOCUS & FLOW FOR BUSY OPERATORS

FINISH IMPORTANT WORk →Monotask

A minimalist 1:1 system to install one protected deep-work block a day, with live accountability.

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WHO It's FOR

HIGH OUTPUT WITHOUT OVERWHELM

Founders, execs, operators, high-performers and ADHD-leaning doers who are done with busywork, constantly doing work and still feel like nothing "real" got done, and pushing the important work to “tomorrow.”You want to perform better at work, maintain energy, avoid burnout → even getting time back for the people you love.You’re here because you want:– Ruthless clarity
– Measurable results
– Less mental noise
– Lasting energy
– Lower stress

CLARITY FIRST

CLARITY CREATES SPEED

Cut the list: delete, delegate, or defer what doesn’t move the goal.Define the MIT (Most Important Task): one line, yes/no outcome.Commit the block: schedule it for tomorrow → I hold you to it.We do this live in the free audit and in weekly sessions, so you leave with a single target on your calendar.

WHAT YOU GET

ONE BLOCK.
CLEAR TARGET.
ZERO SWITCHING.

Focus Block: one task, single tab, phone out.Body-Doubling (1:1): 2-min refocus → silence → done.Focus Habits: strategic caffeine, fixed sleep time, phone-off buffers, default meals.Scorecard: blocks, MIT done, buffers kept, sleep consistency.Refine: keep what works, cut what doesn’t.

RESULTS IN 6 WEEKS

MORE DONE.
LESS NOISE.

Before
– Constant context-switching, scattered priorities
– Long to-do list, few needle-moving wins
– Energy crashes from poor sleep, caffeine timing, or sugar dips
– Starting and stopping tasks without finishing
– No clear metric for progressAfter (6 weeks)
– 4–5 Focus Blocks/week on one high-leverage target
– One clear MIT per day, actually shipped
– Fewer switches, fewer errors, more deep work
– Stable energy from simple focus habits
– A personal system + scorecard you can run without meThis is based on proven science of monotasking, body-doubling, and habit optimization. Individual results vary → your proof is in your metrics.

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PROOF it works

THE SCIENCE is brutal

Monotasking– Brief interruptions cause big errors. 2.8s interruptions doubled sequence errors; 4.4s tripled them.
PubMed– It takes ~23 minutes to fully resume after an interruption.
Microsoft– Phone in the room = less brainpower. The mere presence of your smartphone reduces available cognitive capacity.
r.jordan.im– Only ~2.5% are “supertaskers.” Most people’s performance drops when multitasking.
ResearchGate


Body-Doubling (work alongside me 1:1)– Social presence can enhance performance on well-learned tasks (social facilitation, meta-analytic evidence).
ScienceDirect– Neural basis: being observed amplifies incentive motivation/effort (fMRI evidence).
PMC– Working with someone watching boosts your performance.
PubMed– Team/dyad boost: when performance is interdependent, members increase effort (Köhler effect).
PMC


Make it stick– “When/where” plans (implementation intentions) produce – medium-to-large gains in goal achievement (meta-analysis).
NYU Scholars

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WHY BODY-DOUBLING WORKS

FOCUS IS CONTAGIOUS

Working “next to” someone (even on video) leverages social facilitation (presence increases task drive on well-learned tasks) and accountability science (public progress reporting raises success). You lock one outcome, I keep you honest – and you finish.
PubMed1
PubMed2
College of Sciences

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Questions? Here’s the Deal.

FAQ

What is this, in one line?
A minimalist 1:1 system that installs a daily Focus Block and keeps you accountable until it sticks.How long is it?
6 weeks to install and prove the system. (You would want to continue afterwards if it saves you time and money)What’s the weekly time commitment?
We’re not adding hours, we’re upgrading the hours you already work.
– Your daily Focus Block (60–90 min; can start at 30–45) replaces scattered work with one high-impact session.
– One weekly call (20–60 min) to review and refine.
– Optional: Live body-doubling sessions during the week to lock in focus.
– Optional: Quick check-ins and updates (≤2 min) keep you on track between calls.How do we start?
Free Fit Call (15 min). If it’s a match, you get a Free Audit to find your biggest bottleneck and set guardrails.What happens over 6 weeks?
– Week 1: install your Focus Block + scorecard.
– Weeks 2–5: weekly optimization + optional work-along 1:1 body-doubling.
– Week 6: proof review vs baseline + next steps.What is body-doubling?
You work alongside me live. We refocus for 2 minutes, lock one target, and execute in silence. It leverages social presence and accountability to boost completion (see Proof for studies).Do I need to prepare anything?
Bring one important task you’ve been avoiding. I’ll help define it if needed.Is this only for ADHD?
No. It’s ADHD-friendly but built for any high-distraction role.Is this just coaching?
No. It’s execution architecture: clear rules, live accountability, weekly data.How do we measure success?
Blocks completed, deep-work minutes, MIT done/not-done, phone-off buffers, sleep consistency, outputs shipped.Remote or in person?
Remote. Global. Time-efficient. Optional: Team workshops available, on request.What if I don’t finish?
We diagnose why, remove friction, and adjust the system. The goal is reliable output, not perfection.What’s next?
Book the free call. If we’re a fit, you’ll get the free audit and your first week’s plan.

ABOUT JUSTIN

MINIMAL SYSTEMS.RADICAL Performance.

– 10+ years training body & mind;
– 200+ execs coached on-mountain (ski),
– 50+ clients 1:1 (strength, energy, habits).
– State-Recognized Fitness Trainer (B-Lizenz, Germany).
– I build systems that busy people actually use.