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Guides: calm, focus and intention, explained simply
Short reads on calm, focus and intention. Each one says what research suggests, and what it doesn’t. Nothing here promises a result.
All guides
- Guide8 min read4-6 breathing: a 1-minute exercise to slow down4-6 breathing is in for four seconds and out for six. A free 1-, 3- or 5-minute timer for beginners. What research suggests about a longer exhale.
- Guide8 min readHow to manifest, step by step (without the woo)How to manifest, step by step, without the woo. Picture it, name what’s in the way, take one small step and reflect. What research suggests, and what it doesn’t.
- Guide8 min readA 6-week mindfulness program for beginners: what each week doesA 6 week mindfulness program for beginners: what each week does. Calm, focus, kindness, a clear picture, one small step, then letting go. What research suggests.
- Guide7 min readThe “5 things you can see” exercise, explainedThe 5 things you can see exercise, in plain words, plus the 5-4-3-2-1 count. A short attention practice. What research suggests, and what it doesn’t.
- Guide8 min readIntention vs goal: what’s the difference?Intention vs goal, in plain words. An intention is how you show up. A goal is a specific outcome you can check. Examples, and what research suggests.
- Guide8 min readDoes manifesting work? What research suggestsDoes manifesting work? Research suggests a wish, an obstacle and a small plan may help some people. Positive fantasy alone has been linked with less effort.
- Guide9 min readHow to set an intention, with 30 everyday examplesHow to set an intention in plain words, with 30 daily intention examples. Intention vs goal, a morning intention, and if-then plan examples. What research suggests.
- Guide8 min readIf-then plans: the small trick behind following throughEveryday if-then plan examples for sleep, your phone, movement, water, journaling, work focus and kindness. What research on implementation intentions and if-then planning suggests, and what it doesn’t.
- Guide3 min readHow to set goals and track manifestation outcomesA practical way to set a clear intention, break it into small actions and track what actually changes. Grounded in research on goal-setting. No hype.
- Guide3 min readManifesting vs affirmations: what’s the difference?Affirmations are statements you repeat. Manifesting, done well, adds a clear intention, planning and action. How they differ, and when each one helps.
- The science3 min readThe science behind ManifestQuestThe research behind ManifestQuest’s six weeks: slow breathing, attention, compassion, imagination, planning and gratitude. What the science suggests, and what it doesn’t.
Free tools you can use right now
Print the worksheet, use the breathing timer, or take the path quiz. No account and no email.
- Printable PDFFree 6-Week Intention WorksheetA free intention worksheet PDF. One page a week, with a 1-minute practice and space to write. No email required.
- Breathing timerFree 4–6 Breathing TimerA breathing exercise timer. In for four seconds, out for six. Choose 1, 3 or 5 minutes. Nothing is stored.
- 1-minute quizWhich Path Should I Start With?Five gentle questions about where you feel stuck, then one path and a 1-minute practice. Nothing is stored.