How do I practice attention fatigue?

The most direct way to practice attention fatigue is through a focused exercise: Run a five-day attention debt audit. Each evening, rate three things on a 1-to-5 scale: (1) Decision quality — how confident and clear were your decisions today? (2) Comprehension speed — how quickly could you absorb new information? (3) Emotional regulation — how much patience and equanimity did you maintain? Plot all three across the five days. If you see a downward slope from Monday to Friday that does not fully reset by the following Monday, you are carrying attention debt. The gap between Monday's score and the previous Friday's score is your incomplete recovery — the debt that rolls forward.

Common pitfall: Normalizing degraded performance. When attention debt accumulates gradually, your Thursday self becomes the baseline against which you measure your Friday self. Both are impaired, so Friday feels like only a slight decline. You lose the reference point for what full cognitive capacity actually feels like — and you stop noticing that your 'normal' is actually depleted. This is identical to how chronic sleep restriction works: Van Dongen et al. (2003) showed that subjects restricted to six hours of sleep per night accumulated cognitive deficits equivalent to two nights of total sleep deprivation, yet rated themselves as only slightly sleepy.

This practice connects to Phase 4 (Attention and Focus) — building it as a repeatable habit compounds over time.