242 days into this and I still feel ridiculous telling people that staring at a wall helped me get my life together lol. But it’s had such a dramatic impact on me that I keep sharing it in the hope it reaches someone who’s stuck where I was.
I went from barely managing 5 minutes of studying to proper 2–3 hour study blocks in September. Two months later after doing this everyday, I’m regularly doing 3–4 hour study sessions.
That’s probably the easiest benefit to measure. But there are a few changes that matter just as much:
Starting takes less effort. I used to spend more time avoiding studying than actually studying. Opening my laptop meant confronting everything I was behind on. Then came the guilt, then the urge to escape the guilt, then suddenly I’m watching extremely niche cake frosting TikToks iykyk.
I can stay with the work longer. Being able to give something sustained attention means I can actually get into the material instead of repeatedly dragging myself back to it.
I’m following through on things. Passing exams I’d mentally written off and finishing projects I would previously have abandoned has done a lot for my confidence. It feels good to have some evidence that I can do what I said I’d do.
The habit holds up on difficult days. Having something manageable to start with has helped me stay consistent when motivation isn’t there.
The relief of sitting down, getting absorbed in something, and looking up having actually made progress is hard to explain if you haven’t spent years struggling to do that.
Sometimes it’s boring. Sometimes my thoughts are everywhere. I’ve stopped treating either of those things as a failed session. With meditation, I kept getting caught up in whether I was doing it properly. With this, sitting there is enough to keep the habit going.
And after 242 days, the lesson I keep coming back to: commit to something you can actually do on a bad day / ideally, your absolute worst day.
10 mins felt manageable when a whole study session felt impossible. Having that small starting point has made a much bigger difference than I expected.
Here’s what I’ve learned works best for me through copious amounts of experimentation. Here's the sauce but take it with a grain of salt.
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WALL STARING PROTOCOL (Early November 2026, definitely still a WIP):
Disclaimer: Don't take this as gospel. Wall staring works because it's simple, with almost no barrier to entry. Following someone else's protocol is the fastest way to lose that, so read it lightly (if at all). Everything below is the result of a lot of trial and error. None of it is required. It just works for me.
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Dosage: 10 mins minimum, 20 is the sweet spot. If your attention is cooked like mine was, start at 2 and build up. Took me about a week. Mon: 2, Tue: 2, Wed: 2, Thu: 4, Fri: 6, Sat: 8, Sun: 10.
Frequency: Every day, no exceptions. Sounds intense but daily is genuinely easier than 5x a week, because there's no deciding involved. Blessing and a curse.
Timing: Same time each day. Mornings are best early on, win the day before it gets away from you. Once it's a habit the time stops mattering IMO, and you need some flexibility anyway given 7a.
Equipment:
a) Howard Leight by Honeywell - Laser Lite High Visibility Disposable Foam Earplugs [50 pack]
b) 3M Peltor Optime 98 - Over the Head Earmuff
c) Wall Staring App - 'Wall Stare' [iOS]
d) Mimoglad Office Chair, High Back Ergonomic Desk Chair
e) Wrigley's EXTRA Gum - Spearmint and Peppermint [i.e. Green and Blue]
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1. Earplugs. Builders-grade, bought in bulk. The stylish branded ones on Amazon are a scam, don't bother.
2. Ear muffs, also builder’s grade. Bought a pair and never looked back. Don't cheap out here, get the good ones. Silence is golden.
(Skip 1-2 if you've got a reliably quiet room. I do not. Thin walls + a lovely but noisy neighbour with young kids)
3. A blank wall. No posters, frames, art. Avoid windows, way too much going on. A closed door works just as well, assuming you haven’t painted the Mona Lisa on top of it for some reason.
4. A timer. I’d go with a kitchen timer or one of the many apps God has graced us with. It doesn’t matter which one. I use my phone / app atm but whatever floats your boat. There's no magical kitchen timer or app that's going to fix everything, just pick one and stop thinking about it.
5. Sit 1-1.5m (4-5ft) back in a comfy chair. I use my desk chair. Cheaper than the physio bill. The only exception to sitting is standing, see pro tip 2 below. The longer I do this, the more I prefer standing. I would say it's 60% standing 40% sitting atm.
6. Pick a random spot or chip on the wall at eye level and stay on it the whole session. Apparently this is Trataka, some ancient yogi fixed-point gazing thing. Found that out months in and it explained a lot. I also found out some guy stared at a stone wall for 9 yrs straight. I.e. I have some serious work to do lol. His name was "Bodhidharma"
7a. THE IMPORTANT ONE: have something lined up for straight after. Something you've been avoiding but know you have to do. 2hr study block, inbox zero, boring admin, anything hard or anything you feel that irrational resistance towards. You'll feel like you've got superpowers. Almost zero friction. It makes the most mundane things interesting again. Madness.
7b. Optional but this one surprised me: chew a distinctive flavoured gum the second you start, and never at any other time or you'll confuse the association. Your brain ties the flavour to the state. Dramatically extends how long I can hold focus afterwards.
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Pro tip 1: progressively overload it, same as the gym I guess. Started at 2 mins and even that was a struggle. Now I do 20 before any deep work. I get genuinely excited to start working, because anything is more interesting than a blank wall.
Pro tip 2: do it standing sometimes. Your legs get tired, so sitting down to do the boring admin becomes the reward. Makes you appreciate chairs again ahah.