Your Instructions

Choose one practice from the menu below.
Perform the practice and provide a reflection.

The Menu of Options

Option 1: Anchored Attention

The Setup
Set a timer for 10–15 minutes, once per day, for at least 3 days.

Choose one anchor:

• The sensation of breathing

• A slow body scan (noticing your physical sensations)

• The feeling of your feet while walking

The Practice
When your mind wanders (it will), gently return attention to the anchor.
No judgment. No correction. Just return.

The Attention Challenge
Notice how often attention drifts—not as a failure, but as data.

Reflect
What kinds of thoughts pulled attention away most often?
Did attention return faster over time?
What surprised you about your own mind?

Option 2: The Mundane Task Immersion

The Setup
Choose one routine task (washing dishes, showering, walking to class, etc.).

Rules
No phone. No music. No background noise. Just the task.

Spend 10–20 minutes doing only that task.

The Practice
Attend closely to:
Sensations, Movements, Micro-decisions.

Each time your mind jumps elsewhere, bring it back to the task itself.

The Attention Challenge
Notice how quickly the mind seeks stimulation beyond what’s present.

Reflect
What was hardest about staying with the task?
Did the task feel longer or shorter than usual?
What does this suggest about boredom and attention?

Option 3: Active Listening as Epistemic Discipline

The Setup
Have a 5–10 minute conversation with someone (friend, classmate, family member).

Rules
No interrupting. No planning responses. No shifting the topic.
Your only goal is to understand.

The Practice
After the conversation, write a brief reconstruction of:
The speaker’s main point, & their reasoning or motivation.

If possible, check for accuracy with the speaker.

The Attention Challenge
Notice when attention shifts from listening to self-expression.

Reflect
Where did your attention drift?
How accurate was your reconstruction?
What surprised you about listening without responding?

Option 4: Attention Through Motion

The Setup
Choose 20–30 minutes of physical activity:
Brisk walking, Jogging, Yoga, Cycling, Weight training.

Rules
No music. No podcasts. No phone.

The Practice
Keep attention on:
Breath, Bodily sensation, Rhythm of movement

The Attention Challenge
Track how physical exertion affects mental clarity.

Reflect
Did attention feel sharper or more scattered?
Did thoughts quiet down or intensify?
What does this suggest about the mind–body relationship?

Option 5: Single-Tasking

The Setup
Choose one cognitively demanding task (reading, studying, writing).

Work for 25 uninterrupted minutes.

Rules
Phone out of reach. No tabs beyond what’s required.
No task-switching.

The Practice
When the urge to switch tasks arises, note it—but don’t follow it.

The Attention Challenge
Notice how often attention wants to fragment.

Reflect
How many urges to switch tasks occurred?
What did sustained focus feel like?
Was the work deeper or merely slower?

Submission Guidelines

You may submit your reflection in the format that best fits your style:

• Written Log: 250–500 words.

• Audio/Video Memo: A 3-minute recording of you describing the practice and your findings.

• Visual Sketch: A drawing or diagram of your "thought stream" or "justification chain" with at least 150 words of written annotation explaining the philosophical links.