Three months ago my sustained attention subscale was dragging my composite down by 12 points. The endurance deficit was the clearest signal in my case report — Working Δ consistently 8–10 points above Standing Δ.
The protocol I followed:
1. Eliminated short-form video entirely. Not reduced — eliminated. Uninstalled TikTok, removed YouTube Shorts from my feed, blocked Instagram Reels at the DNS level.
2. One 45-minute uninterrupted reading session daily. Physical book. Timer visible. No phone in the room.
3. Two Recital-length sessions per week on the sustained attention Examination. Full 30-minute sittings, not the 5-minute Diagnostic practice.
4. Sleep before 23:00 six nights per week.
Results: Standing Δ moved from +52 to +64 across three fortnightly Diagnostics. The sustained attention subscale gained 15 points. The endurance gap closed from 10 to 3.
The protocol is not interesting. The discipline is. There are no shortcuts here.