ADHD study advice loves 2-hour routines. You do not have 2 hours. You have a laptop, a buzzing phone, and an assignment that has been open since Thursday.

Here is the desk sit.

1. Both feet on the floor. Hands on the desk, not the keyboard.

2. Inhale through the nose. At the top, take a second short sip of air.

3. Long exhale through the mouth, like fogging a window. Empty it.

4. Repeat 4–6 times. Eyes on the first sentence of the assignment — not closed.

Then type one ugly sentence or solve the first line. That is the whole point. The breath is an on-ramp, not the work.

If you skip the “then,” you just meditated your way into another stall.

I put ten of these — lecture, library, phone spiral, night-before exam — in Stillpoint Drills. Same rule every time: drill, then open the work.