90 days

90-day One road at a time

Keep a 90-day record of noticing distraction and returning to the chosen road without scoring performance.

90-day attention-practice record

Use the Highway cue before an ordinary task: notice the distraction, let it pass, and return to one road.

A day-by-day sequence for noticing a distraction and returning to the activity you chose.

These are practice sequences, not promised outcomes. CONA is meditation education, not therapy, diagnosis, crisis support, or medical care.

Before you enroll

The practice goal, milestones, and percent are visible before you pay or enroll.

0%0/90

Milestones

Milestone 1 · day 21

Before the first work block, take the roadside for one minute. Listen to the full session for day 21 to record this checkpoint.

Milestone 2 · day 45

When a shiny tab appears, name it and return to the assigned road. Listen to the full session for day 45 to record this checkpoint.

Milestone 3 · day 70

If irritation hits mid-task, let that car pass before you reply. Listen to the full session for day 70 to record this checkpoint.

Milestone 4 · day 90

Use a mid-day reset instead of switching tasks. Listen to the full session for day 90 to record this checkpoint.

Day-by-day plan

Day 1 · week 1
Highway Basics
Day 1: Before the first work block, take the roadside for one minute.
Open
Day 2 · week 1
Highway Basics
Day 2: Before the first work block, take the roadside for one minute.
Open
Day 3 · week 1
Highway Basics
Day 3: Before the first work block, take the roadside for one minute.
Open
Day 4 · week 1
Highway Basics
Day 4: Before the first work block, take the roadside for one minute.
Open
Day 5 · week 1
Highway Basics
Day 5: Before the first work block, take the roadside for one minute.
Open
Day 6 · week 1
Highway Basics
Day 6: Before the first work block, take the roadside for one minute.
Open
Day 7 · week 1
Traffic Without Following
Day 7: Before the first work block, take the roadside for one minute.
Open
Day 8 · week 2
Highway Basics
Day 8: When a shiny tab appears, name it and return to the assigned road.
Open
Day 9 · week 2
Highway Basics
Day 9: When a shiny tab appears, name it and return to the assigned road.
Open
Day 10 · week 2
Highway Basics
Day 10: When a shiny tab appears, name it and return to the assigned road.
Open
Day 11 · week 2
Highway Basics
Day 11: When a shiny tab appears, name it and return to the assigned road.
Open
Day 12 · week 2
Highway Basics
Day 12: When a shiny tab appears, name it and return to the assigned road.
Open
Day 13 · week 2
Highway Basics
Day 13: When a shiny tab appears, name it and return to the assigned road.
Open
Day 14 · week 2
One Car Catches Your Eye
Day 14: When a shiny tab appears, name it and return to the assigned road.
Open
Day 15 · week 3
Highway Basics
Day 15: If irritation hits mid-task, let that car pass before you reply.
Open
Day 16 · week 3
Highway Basics
Day 16: If irritation hits mid-task, let that car pass before you reply.
Open
Day 17 · week 3
Highway Basics
Day 17: If irritation hits mid-task, let that car pass before you reply.
Open
Day 18 · week 3
Highway Basics
Day 18: If irritation hits mid-task, let that car pass before you reply.
Open
Day 19 · week 3
Highway Basics
Day 19: If irritation hits mid-task, let that car pass before you reply.
Open
Day 20 · week 3
Highway Basics
Day 20: If irritation hits mid-task, let that car pass before you reply.
Open
Day 21 · week 3
Open Watch
Day 21: If irritation hits mid-task, let that car pass before you reply.
Open
Day 22 · week 4
Highway Basics
Day 22: Use a mid-day reset instead of switching tasks.
Open
Day 23 · week 4
Highway Basics
Day 23: Use a mid-day reset instead of switching tasks.
Open
Day 24 · week 4
Highway Basics
Day 24: Use a mid-day reset instead of switching tasks.
Open
Day 25 · week 4
Highway Basics
Day 25: Use a mid-day reset instead of switching tasks.
Open
Day 26 · week 4
Highway Basics
Day 26: Use a mid-day reset instead of switching tasks.
Open
Day 27 · week 4
Highway Basics
Day 27: Use a mid-day reset instead of switching tasks.
Open
Day 28 · week 4
Return to the Whole Road
Day 28: Use a mid-day reset instead of switching tasks.
Open
Day 29 · week 5
Highway Basics
Day 29: After an interruption, return without rebuilding the whole day.
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Day 30 · week 5
Highway Basics
Day 30: After an interruption, return without rebuilding the whole day.
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Day 31 · week 5
Highway Basics
Day 31: After an interruption, return without rebuilding the whole day.
Open
Day 32 · week 5
Highway Basics
Day 32: After an interruption, return without rebuilding the whole day.
Open
Day 33 · week 5
Highway Basics
Day 33: After an interruption, return without rebuilding the whole day.
Open
Day 34 · week 5
Highway Basics
Day 34: After an interruption, return without rebuilding the whole day.
Open
Day 35 · week 5
Traffic Without Following
Day 35: After an interruption, return without rebuilding the whole day.
Open
Day 36 · week 6
Highway Basics
Day 36: Protect one deep-work window with the same observer move.
Open
Day 37 · week 6
Highway Basics
Day 37: Protect one deep-work window with the same observer move.
Open
Day 38 · week 6
Highway Basics
Day 38: Protect one deep-work window with the same observer move.
Open
Day 39 · week 6
Highway Basics
Day 39: Protect one deep-work window with the same observer move.
Open
Day 40 · week 6
Highway Basics
Day 40: Protect one deep-work window with the same observer move.
Open
Day 41 · week 6
Highway Basics
Day 41: Protect one deep-work window with the same observer move.
Open
Day 42 · week 6
One Car Catches Your Eye
Day 42: Protect one deep-work window with the same observer move.
Open
Day 43 · week 7
Highway Basics
Day 43: Keep the skill on noisy or fragmented workdays.
Open
Day 44 · week 7
Highway Basics
Day 44: Keep the skill on noisy or fragmented workdays.
Open
Day 45 · week 7
Highway Basics
Day 45: Keep the skill on noisy or fragmented workdays.
Open
Day 46 · week 7
Highway Basics
Day 46: Keep the skill on noisy or fragmented workdays.
Open
Day 47 · week 7
Highway Basics
Day 47: Keep the skill on noisy or fragmented workdays.
Open
Day 48 · week 7
Highway Basics
Day 48: Keep the skill on noisy or fragmented workdays.
Open
Day 49 · week 7
Open Watch
Day 49: Keep the skill on noisy or fragmented workdays.
Open
Day 50 · week 8
Highway Basics
Day 50: Make the reset ordinary so focus does not depend on mood.
Open
Day 51 · week 8
Highway Basics
Day 51: Make the reset ordinary so focus does not depend on mood.
Open
Day 52 · week 8
Highway Basics
Day 52: Make the reset ordinary so focus does not depend on mood.
Open
Day 53 · week 8
Highway Basics
Day 53: Make the reset ordinary so focus does not depend on mood.
Open
Day 54 · week 8
Highway Basics
Day 54: Make the reset ordinary so focus does not depend on mood.
Open
Day 55 · week 8
Highway Basics
Day 55: Make the reset ordinary so focus does not depend on mood.
Open
Day 56 · week 8
Return to the Whole Road
Day 56: Make the reset ordinary so focus does not depend on mood.
Open
Day 57 · week 9
Highway Basics
Day 57: Ninety days of returning to the work you chose.
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Day 58 · week 9
Highway Basics
Day 58: Ninety days of returning to the work you chose.
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Day 59 · week 9
Highway Basics
Day 59: Ninety days of returning to the work you chose.
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Day 60 · week 9
Highway Basics
Day 60: Ninety days of returning to the work you chose.
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Day 61 · week 9
Highway Basics
Day 61: Ninety days of returning to the work you chose.
Open
Day 62 · week 9
Highway Basics
Day 62: Ninety days of returning to the work you chose.
Open
Day 63 · week 9
Traffic Without Following
Day 63: Ninety days of returning to the work you chose.
Open
Day 64 · week 10
Highway Basics
Day 64: Do not let one car own the last deep-work hour.
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Day 65 · week 10
Highway Basics
Day 65: Do not let one car own the last deep-work hour.
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Day 66 · week 10
Highway Basics
Day 66: Do not let one car own the last deep-work hour.
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Day 67 · week 10
Highway Basics
Day 67: Do not let one car own the last deep-work hour.
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Day 68 · week 10
Highway Basics
Day 68: Do not let one car own the last deep-work hour.
Open
Day 69 · week 10
Highway Basics
Day 69: Do not let one car own the last deep-work hour.
Open
Day 70 · week 10
One Car Catches Your Eye
Day 70: Do not let one car own the last deep-work hour.
Open
Day 71 · week 11
Highway Basics
Day 71: Review the focus skill as something you can restart tomorrow.
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Day 72 · week 11
Highway Basics
Day 72: Review the focus skill as something you can restart tomorrow.
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Day 73 · week 11
Highway Basics
Day 73: Review the focus skill as something you can restart tomorrow.
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Day 74 · week 11
Highway Basics
Day 74: Review the focus skill as something you can restart tomorrow.
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Day 75 · week 11
Highway Basics
Day 75: Review the focus skill as something you can restart tomorrow.
Open
Day 76 · week 11
Highway Basics
Day 76: Review the focus skill as something you can restart tomorrow.
Open
Day 77 · week 11
Open Watch
Day 77: Review the focus skill as something you can restart tomorrow.
Open
Day 78 · week 12
Highway Basics
Day 78: Close still able to return to one road.
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Day 79 · week 12
Highway Basics
Day 79: Close still able to return to one road.
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Day 80 · week 12
Highway Basics
Day 80: Close still able to return to one road.
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Day 81 · week 12
Highway Basics
Day 81: Close still able to return to one road.
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Day 82 · week 12
Highway Basics
Day 82: Close still able to return to one road.
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Day 83 · week 12
Highway Basics
Day 83: Close still able to return to one road.
Open
Day 84 · week 12
Return to the Whole Road
Day 84: Close still able to return to one road.
Open
Day 85 · week 13
Highway Basics
Day 85: One more ordinary day of keeping the assigned highway.
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Day 86 · week 13
Highway Basics
Day 86: One more ordinary day of keeping the assigned highway.
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Day 87 · week 13
Highway Basics
Day 87: One more ordinary day of keeping the assigned highway.
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Day 88 · week 13
Highway Basics
Day 88: One more ordinary day of keeping the assigned highway.
Open
Day 89 · week 13
Highway Basics
Day 89: One more ordinary day of keeping the assigned highway.
Open
Day 90 · week 13
Traffic Without Following
Day 90: One more ordinary day of keeping the assigned highway.
Open