The 47-Second Reset: Micro-Practices for Living with Intention

What if you stopped fighting your distracted brain and started working with it?

Research shows you switch tasks every 47 seconds. That number has been weaponized against you, proof that technology has broken your brain, that you're worse than a goldfish, that you need to somehow return to a fictional era of unbroken focus.

This book offers a different interpretation.

What if 47 seconds isn't a diagnosis? What if it's a design specification?

You don't need more willpower. You need better architecture.

The 47-Second Reset doesn't ask you to meditate for an hour, wake up earlier, or add another obligation to your already-overflowing day. It gives you 47 practices, each under a minute, that fit into the cracks you already have.

The pause before you send the email. The breath at the red light. The moment between closing one task and opening another.

These gaps exist. You've just been filling them with scrolling.

What's inside:

Part One reframes the attention crisis, debunks the goldfish myth, explores why we resist the pause, and reveals how constraint creates freedom.

Part Two explains what actually happens in 47 seconds, the neuroscience of nervous system shifts, the psychology of pattern interrupts, and the mathematics of accumulated presence.

Part Three delivers 47 specific practices, organized by when you need them:

• Morning Resets (before the day claims you)
• Work Resets (surviving the open-plan attention massacre)
• Transition Resets (the commute, the doorway, the waiting room)
• Evening Resets (closing the day before it follows you to bed)
• Emergency Resets (when you're about to say something you can't take back)

Part Four shows you how to build the habit, starting embarrassingly small, anchoring to routines you already have, and trusting the compound effect.

This book is for you if:

• You've downloaded meditation apps and abandoned them after three days
• You know presence matters, but can't seem to find twenty minutes for it
• Your hand reaches for your phone before you've decided to pick it up
• You end days exhausted but can't say what you actually did
• You're tired of being told you're broken and need fixing

This book is NOT:

• A productivity system disguised as wellness
• An argument that you should quit your job and move to a monastery
• A guilt trip about your relationship with technology
• A promise of transformation through one weird trick

It's simpler than that. It's permission to pause. A toolkit for the gaps. A way to accumulate presence in the small moments that, strung together, become a life.

The math is persuasive:

Six 47-second resets per day = less than 5 minutes total.

Over a year, that's 2,000+ moments of choosing presence over autopilot.

Two thousand times, you proved you can catch the automatic, create a gap, and make a different choice.

The individual practice is tiny. The accumulated effect changes everything.

You have 47 seconds.

You've always had them.

The question is what you do with them.

Instant PDF, KINDLE download • 120+ pages • Invaluable Bonus Files • Begin today