01 / PREPARE OUTSIDE
Bring a finished draft.
Write the caption, choose the media, and decide the destination link before opening the publishing screen. Use the session to complete the prepared action.
FOR PEOPLE WHO WORK ON SOCIAL MEDIA
Post the work.
Keep the rest
of your day.
“I need to post” doesn't have to mean an open-ended visit. Name the task, prepare the steps, and decide what finished looks like.
Build a post-and-leave checklist ↘Free browser tool · No account · Nothing posted automatically
ONE SESSION. ONE PURPOSE.
PrepareBEFORE OPENING
PublishTHE ACTUAL TASK
ConfirmCHECK IT WORKED
THEN EXIT ↗An original planning illustration, not an app screenshot.
MAKE YOUR SESSION CONCRETE
What did you
come here to do?
Estimate the time from your three steps
How long will finding the right screen, doing the task, and checking the result take? Enter seconds for each step.
The time is a planning note, not a timer or app limit. This page cannot post, block apps, monitor your activity or close another app.
Keep private client details out of the task label if you plan to copy or print it. Entries stay in page memory and reset on refresh.
YOUR POST-AND-LEAVE CARD
One task. A clear exit.
YOUR CARD GOES HERE
A task you can finish.
An exit you can name.
Choose the purpose of this visit. Your checklist will make the final step explicit: close the app.
CREATOR PRACTICE
Would you leave
or fix one detail?
Four fictional posting receipts let you practice spotting a wrong day, a draft left unpublished, or a job that’s already done.
Use the exercise on your site
Copy this snippet into a page that accepts HTML. No account is needed.
<iframe src="https://udrwu9c0tjuedqy2.github.io/hla-focus/focuspass/post-and-leave/receipt-practice.html" title="Check the posting receipt" loading="lazy" width="100%" height="620" style="border:0" referrerpolicy="no-referrer"></iframe>
Make the visit smaller
before the app gets bigger.
02 / KEEP A SEPARATE LIST
Notice ideas without following them.
If another task appears, note it for a later session. Replying, publishing and browsing can have different time slots instead of merging into one visit.
03 / DEFINE THE EXIT
Check the outcome once.
Confirm the post, scheduled time or sent reply. Then follow the exit step. If you choose to stay, make it a new deliberate session.
PUT A BOUNDARY AROUND THE APP
A checklist names the task.
FocusPass adds app protection.
FocusPass is an iPhone app blocker built around protected apps and intentional access with Passes. Review its current options and decide which apps you want to protect.
Explore FocusPass on the App Store ↗Free download with in-app purchases. Features and limits vary by plan; check the listing. This browser checklist is independent and does not sync to FocusPass.
A useful “done” statement
“The prepared demo is scheduled for Thursday. I checked the date. This session is finished.”
A fictional example. No productivity result or clinical benefit is promised.
Use the card your way.
What if a task takes longer?
Choose whether to extend the session or break it into another task. The planning note is yours to adjust; this tool does not enforce a countdown.
Does checking the last box close the app?
No. All checks are your own confirmations. The page cannot verify whether you posted, sent a message, checked a metric or closed an app.
Can I use this without downloading anything?
Yes. Build, copy or print the checklist for free. FocusPass is an optional next step for app protection.
Keep the tools you need within reach.
Before configuring a focus session, review the essential app access checklist for sign-in, communication and task dependencies.
Useful for someone else?
Share the public guide. Your entries and results are not included.
Open the public guide link