Choose an uncommon letter at random. Avoid the letters “X” and “Z”. Good choices include the letters “Y”, “H”, or “J”. Avoid saying and/or typing this letter in daily conversation. Note your progress in your journal. Saying, typing, or thinking about saying or typing the letter is to be considered a break in focus.
Try not to continue unless you can go three days in a row with less than three breaks in focus a day.