Monk Mode

Winning at anything worth winning requires focus. Real, monastic focus. Not the flaky, half-hearted effort people call productivity tricks. I am talking about a deliberate period of immersion where you eliminate distractions, optimize your environment, and build a repeatable protocol that turns deep work into a habit. Call it monk mode. Call it monk mode protocol. Whatever you call it, the results are the same: consistent momentum, fewer decision leaks, and serious output.

Why monk mode works

At the core of monk mode is a simple truth: less is more. You can pour thousands into health optimization, ergonomics, software, and noise-cancelling headphones, but none of it matters if your attention is scattered. Focus is not some mystical thing. It is created by starving distraction and protecting your energy. Remove clutter, limit options, and design your environment so the path of least resistance is the work you need to do.

"The reason horses have blinders on is actually to protect themselves from outside factors. The only way they can focus is to literally minimize their line of sight and that's what we need to do."

That quote is worth repeating. Focus is about narrowing your field of attention. It is about creating systems that make distraction expensive and inconvenient, not easier. Below I outline the practical systems, tools, and rules I use and recommend so you can build your own monk mode protocol.

Clear distractions: the desktop first

Your computer is where most of the work happens. Out of the box it is set up to steal your attention. Notifications, social media, autoplay, and algorithmic feeds are designed to keep you hooked. The first step in getting focus back is to change that default.

Must-install browser tools

• Facebook Feed Eradicator — a Chrome extension that lets you use Facebook without seeing the feed. If you need Facebook for business, remove the feed but keep the parts you use for work.

• Unhook — removes YouTube recommendations and home-screen suggestions. Block the recommended videos and right-side suggestions so you only watch what you intentionally choose.

• Focus (for Mac) — use the hard lock mode. Pick specific sites to block during a session and set timeframes. This is not about moralizing, it is about building a physical barrier to impulse surfing.

These are not optional for anyone serious about output. If you are trying to get to a five-figure income or beyond, these tools are table stakes.

Audio that helps you work

Music with lyrics interrupts deep cognitive work. Instead of hunting through Spotify playlists, use a service designed to support focus. Brain.fm uses neuroscience-backed tracks to improve concentration. Use it during focused sessions and keep music apps blocked when you need to work.

Desktop cleanliness

• Keep your desktop empty except for one triage folder. Everything folders into subfolders and gets sorted later.

• On Mac use Stacks to group similar files and reduce visual clutter.

• Limit visible icons to six or fewer. A messy desktop equals a messy mind.

•Unplug the phone

The phone is the single biggest attention burglar for most people. Fixing this is low tech but high impact.

Organize and minimize

• Only keep apps you use daily. Remove any app that can distract you.

• Add the Screen Time widget to your home screen so your usage is visible. Awareness is the first step to change.

• Set app limits. If Instagram is stealing an hour and a half a day, reduce it to one hour this week, then 30 minutes the next.

If you use social platforms solely for business, use the desktop versions for prospecting. Many outreach features are available on the web and that keeps your phone out of your hand.

Advanced: use a second phone

If you want to take things further, consider a second basic device that only contains the essential apps. I use two phones: one that's minimal for focused hours and another for general life after deep work periods. This is not for everyone, but it is effective. If you do not want to buy another phone, start with a simple morning rule: no phone for the first hour you are awake.

Rethink YouTube and content consumption

Video platforms are an easy productivity trap. Most of the "entrepreneurial" content is low signal. You can do better with fewer, higher-quality inputs.

• Delete the YouTube app from your phone and reserves watching for desk time, with notes open next to you.

• Unsubscribe from everything except a handful of intentional channels. Limit yourself to 10 channels you actually learn from.

• Create a "Watch Later" queue. When you find something useful, add it and watch intentionally with a note-taking habit.

Be honest: are you watching to learn or to avoid work? Most people overestimate the value of passive content consumption. Replace casual watching with targeted learning and immediate application.

Optimize your environment: justified expenses and gear that pays back

Spending money is not the enemy. Waste is. The rule is to buy things that materially improve your ability to work or your quality of life in a meaningful way. Many of these expenses are business-deductible as well, but check with your accountant.

Priority purchases that make sense

A reliable standing desk — good for health and productivity. I recommend investing in a solid model that will last years. Expect to pay in the low thousands for high quality, but remember this is a long-term purchase.

A high quality ergonomic chair — a comfortable chair that supports your back is worth it. The Herman Miller Aeron is an industry standard for a reason. It may cost over a thousand dollars, but it's an investment for every hour you sit.

A fast, reliable computer — your laptop is your workhorse. For long-term ROI buy a model that handles your load without slowing you down. For many people a well-specced machine is one of the best returns you can get.

A single high-quality monitor with integrated webcam — reduces desk clutter and keeps things simple. A single-cable setup means less friction when starting work.

An audio setup for calls and recordings — a good microphone (even a broadcast-grade one for frequent calls) and clean cable management matters. When you do calls and create content, quality will reflect on how seriously you work.

Over-ear headphones — they make a bigger difference than AirPods for long focus sessions. Noise isolation and comfort let you stay in flow longer.

Buy equipment that will be used every day and that supports long sessions. Rewarding yourself after hitting business milestones by upgrading tools creates a positive feedback loop: better tools make working more pleasant, which makes you more productive, which leads to more wins.

Small touches that create ritual

Incense or a consistent scent — sensory cues help you shift into work mode. A scent that signals focused work can be powerful.

Cable management — invisible cables reduce visual friction. If the underside of your desk is a mess, it leaks into your attention.

Dedicated space rules — keep your phone and tablet outside the office during focus periods. One screen is usually enough.

What monk mode actually is

Monk mode is a defined period of immersion with a small number of non-negotiable rules and a couple of personalized variables. It is not a festival of deprivation. It is a focused, repeatable protocol you can use to break momentum-changing plateaus and deliver results.

Monk mode should be flexible enough to fit the realities of running a business and strict enough to create meaningful change. Too many protocols fail because they are rigid and one-size-fits-all. The right approach combines core disciplines with adjustable variables tailored to your life and goals.

The five-variable monk mode framework

Keep the structure simple. The more rules you add, the harder it is to sustain. I recommend a protocol with five variables: three fixed non-negotiable and two personal variables you choose.

Three non-negotiable

Meditation — Minimum 10 minutes every day. Any style works. This is about building a daily anchor for clarity and presence.

Daily exercise — 30 minutes per day. This includes strength training, yoga, running, or even a brisk walk. The goal is to raise your heart rate daily. On recovery days, a long walk is acceptable.

No alcohol or weed — Cut them completely for the duration. This is non-negotiable because substances erode sleep quality, recovery, and the quality of focus.

Pick two variables

Choose two additional rules that are meaningful to your life and measurable. Examples include:

• No Caffeine

• Stick to a strict diet (keto, low-carb, whatever supports your physiology)

• One prayer or gratitude session per day

• A fixed outreach block — for example two hours of prospecting per day

• Screen time limits such as under 60 minutes per day ( except your is your main screen)

•Delete Instagram from phone and desktop ( only leave it if that's the source which you want to generate income)

The combination of three constants plus two variables gives structure while allowing personalization. Tweak the variables between cycles until your monk mode fits your operational needs and yields results.

Versions I run and the idea of progressive tightening

Not every cycle needs to be identical. Over the years, I have run different versions depending on what I am optimizing for. Early versions included strict diet and zero caffeine. Later versions added daily meditation and longer screen time discipline. The important part is keeping the constants and testing changes to the variables.

Examples of past versions:

• Strict early cycle: no caffeine, no alcohol, strict keto, 60 minutes of screen time per day, 45 minutes of exercise plus 1 hour of meditation.

• Balanced cycle: no alcohol, 30 minutes exercise, 10 minutes meditation, two outreach hours, moderate screen time limits.

• Use a progressive approach: start stricter for a short burst to build habit, then pull back slightly to a sustainable maintenance level.

Duration and pacing: aim for 21 days first

Set realistic timeframes. A common mistake is committing to an overly long period and failing early. I recommend starting with a 21-day cycle. That length is long enough to create momentum and short enough to be psychologically achievable.

Progression example:

21 days: learn the ritual and build a streak.

One week off or a lighter week to recover and assess.

30 days: deeper commitment after initial success.

From there, build to 60 days if you have the capacity and clear reasons to stay strict.

Think of monk mode as a training program for deep work. You do repeated cycles, each one slightly stronger than the last, but always adjusted to your workload and business demands.

Tracking and accountability

Visible tracking is a huge part of staying honest. Put your monk mode protocol where you will see it every day. Use one of the following methods:

• Write the protocol on a whiteboard in your office.

• Make it your desktop wallpaper so you are reminded every time you turn on your computer.

• Create a daily checklist and mark each night whether you hit the targets. Track streaks and celebrate small wins.

Accountability compounds. Share your chosen protocol with a community or an accountability partner and post your progress at the end of each cycle. The external commitment makes it harder to slip into "one-off" excuses.

Daily routine and time-bending

Monk mode is also about manipulating natural flows. Design your day so high-value work happens during your energy peaks. Protect that high-output time with hard locks, and then use lower-energy segments for admin or lighter tasks.

Concrete tips:

• Use Focus app or equivalent during your high-output blocks. Lock out social and entertainment sites.

• Have a single-cable desk setup so plugging in means instant readiness. Reduce friction to start work.

• Use noise-cancelling over-ear headphones and brain.fm to enter flow faster.

By deliberately scheduling and protecting your peaks, you can "bend time" in the sense that a few hours of deep work will produce the same output as many foggy hours otherwise do.

Action steps: build your first monk mode

• Follow this quick process to create and launch your first cycle:

• Write down your monk mode: list the three non-negotiables and pick two variables you will commit to for 21 days.

• Install the tools: Focus or hard-lock app, Unhook, Facebook Feed Eradicator, and Brain.fm. Remove distracting apps from your phone.

• Optimize your workspace: clean the desktop, manage cables, set up a single monitor or a clean multi-monitor layout, and ensure a comfortable chair and desk. Add a scent ritual if that helps you focus.

• Set tracking visibility: put your protocol on a whiteboard or desktop wallpaper and commit to marking days you succeed.

• Start your 21-day cycle. At the end of day 21, review, adjust the variables, and either continue or take a structured break before the next cycle.

• Share your protocol and your progress with a community or accountability partner. Create the social pressure that turns individual discipline into public commitment.

Final notes on lifestyle and trade-offs

Monk mode is not a lifestyle to live in permanently, necessarily. It is a strategic tool. Use it when you need to build something meaningful, break through plateaus, or regain momentum. The goal is to make monk mode part of your repertoire — a lever you can pull when outcomes demand it.

Also, be strategic about spending. Buy what increases your ability to work consistently and comfortably. Be wary of purchases that create liabilities or invite behavior change that undermines your output. For example, a supercar looks shiny, but it is an expensive liability if it pulls time and money away from work. Invest in tools that reduce friction and increase time-on-task.

Closing: commitment > technique

Technique matters, but commitment matters more. The tools and rituals above are amplifiers. They only work if you show up and keep the streak alive. The discipline of daily meditation, consistent exercise, and removing substances that blunt cognition are non-negotiable because they compound in ways that yield clarity and resilience.

"Starving distraction" is the most underrated success strategy. Remove the noise, design for attention, and then use focused, repeatable cycles to train your capacity to ship work.

Start simple. Pick three non-negotiables and two variables. Track every day. Aim for 21 days. Once you build the habit, scale it. The rest is execution.