Focus & Distraction Study Planner

Identify what steals your focus. Build defenses. Study without interruption.

Focus & Distraction Study Planner

Know your distractions. Build your defenses. Master your attention.

Date

Study Goal Today

Focus Duration Target

My Distraction Types

📢 External Distractions

Noise / people talking

Someone interrupting

Phone notifications

Other: ___________

💭 Internal Distractions

Wandering thoughts

Worry / anxiety

Feeling bored

Other: ___________

📱 Digital Distractions

Social media

YouTube / streaming

Games

Other: ___________

🏃 Physical Distractions

Hunger / thirst

Tiredness

Discomfort

Other: ___________

Focus Session Tracker

Time

Task

Distractions

Type

Focus %

__%

Distraction Defense Plan

🛡️ Before I Study, I Will...

Put phone in another room

Close unnecessary browser tabs

Tell others not to disturb me

Have water/snacks ready

____________________

⚡ When Distracted, I Will...

Take 3 deep breaths

Write the thought down for later

Refocus on my current task

Stand up and stretch briefly

____________________

Environment Check

🔇

Noise Level

□ Quiet □ Ok □ Noisy

💡

Lighting

□ Good □ Ok □ Poor

🪑

Comfort

□ Good □ Ok □ Bad

🎯 My Focus Ritual (Do Before Every Session)

If-Then Trigger Plans

IF (Trigger)

THEN (Response)

Time Cost Saved

I want to check my phone...

__ min

My mind wanders to...

__ min

I feel bored while studying...

__ min

Someone tries to talk to me...

__ min

Daily Focus Stats

Total Distractions

__%

Avg Focus Level

__m

Longest Focus Streak

Blocked Distractions

Reflection

My biggest distraction today was...

Tomorrow I'll prevent it by...

How to Use This Planner

Before studying, check off the distractions that commonly affect you.
Set up your environment and complete your focus ritual.
Create if-then plans for your biggest triggers.
During each session, tally distractions and rate your focus percentage.
Use the defense plan when you notice yourself getting distracted.
At the end of day, calculate your focus stats.
Reflect on patterns—same time? Same triggers? Same locations?
Adjust tomorrow's plan based on what you learned.