A practical, science-informed ebook that installs a 30/5 study rhythm: 30-minute phone/site locks paired with five-minute reset breaks that use breathwork, light, and gentle movement to calm morning anxiety and sustain deep focus. You’ll learn how to set up distraction-proof guardrails, design state-specific resets, and track progress with simple scorecards—so focus becomes automatic instead of a daily fight. Delivered as a ~10,000-word PDF with printable templates for quick deployment.