FOCUS+ · The Cycle System
An operating system for the brain you actually have.
Phase-aware and ADHD-coded. For women who've outgrown every planner. Not a routine. A protocol.
4 phase protocols
6 linked databases
50 AI prompts
Step-by-step setup guide
14-day guarantee
In 30 seconds
- What
- A Notion workspace that changes your daily plan with your cycle phase.
- For
- Women with ADHD traits who have tried many planners and dropped them.
- Day one
- Duplicate it, log your phase, follow one short protocol. That's all.
— Premise
Your energy moves through four phases. Your planner stays flat.
That's not a mindset problem. It's a design problem — and FOCUS+ is the fix.
We don't believe you need more discipline. We believe you've been handed systems built for a brain that isn't yours, and a body whose rhythm no one explained.
Not another planner. A protocol.
— Swand AB
The three failures
Most productivity systems fail you for the same three reasons.
If two of these sound familiar, FOCUS+ was built for you.
01 · Wrong body
They ignore the hormonal cycle.
Energy, focus and risk-tolerance shift across the cycle. A flat weekly grid pretends they don't. You over-commit on day 22 and under-commit on day 11 — and call it a discipline issue.
02 · Wrong brain
They assume neurotypical executive function.
Initiation, task-switching and working memory are not free. Most planners ask for ten small decisions before breakfast. By Thursday it is too much. By week three you have stopped using it.
03 · Wrong frame
They sell motivation instead of structure.
Affirmations, vision boards, weekly intentions. They feel good for a day. What you needed was a default — a small set of decisions made for you, in advance, based on what you can actually do today.
Inside the system
This is what shows up in your Notion the morning you buy it.
It's the real workspace structure: every page, every database, every template.
Interactive preview · tap any page
Home Dashboard
Your entry point. Not a to-do list — a calibrated daily protocol. Pick a phase to see the day change.
Cycle tracker
Cycle day3
PhaseMenstruation · Rest Protocol
Day in phase3 of 5
Energy today2 / 5
Next phaseFollicular · in 2 days
Today's protocol
Cycle check — phase & energy logged
2-min brain dump
Top 1 today — one sentence
Strategic review · one priority
Evening 5-min close
Quick access
Home Dashboard
Your entry point. Not a to-do list — a calibrated daily protocol. Pick a phase to see the day change.
Cycle tracker
Cycle day9
PhaseFollicular · Build Protocol
Day in phase4 of 8
Energy today4 / 5
Next phaseOvulatory · in 4 days
Today's protocol
Cycle check — phase & energy logged
2-min brain dump
Top 1 today — one sentence
Deep work block 09–12 — Slack off
Evening 5-min close
Quick access
Home Dashboard
Your entry point. Not a to-do list — a calibrated daily protocol. Pick a phase to see the day change.
Cycle tracker
Cycle day15
PhaseOvulatory · Peak Protocol
Day in phase2 of 4
Energy today5 / 5
Next phaseLuteal · in 2 days
Today's protocol
Cycle check — phase & energy logged
2-min brain dump
Top 1 today — one sentence
Investor pitch — record draft
Evening 5-min close
Quick access
Home Dashboard
Your entry point. Not a to-do list — a calibrated daily protocol. Pick a phase to see the day change.
Cycle tracker
Cycle day22
PhaseLuteal · Protect Protocol
Day in phase5 of 11
Energy today3 / 5
Next phaseMenstruation · in 6 days
Today's protocol
Cycle check — phase & energy logged
2-min brain dump
Top 1 today — one sentence
Close out: client revision round
Evening 5-min close
Quick access
Cycle Hub
Your reference manual. The neuroscience for each phase — in three paragraphs each.
DAY 1–5
Menstruation · Rest Protocol
Estrogen and progesterone both low. The neural network for integration and deep analysis is active. Cognitive precision over output volume. One priority max.
DAY 6–13
Follicular · Build Protocol
Estrogen rising. The dopamine system is more responsive. Capacity for deep focus, verbal precision and risk-taking is near peak. Build days.
DAY 14–17
Ovulatory · Peak Protocol
LH and estrogen peak. Communicative capacity and social navigation at their cycle high. Designed for visibility — pitches, presentations, hard conversations.
DAY 18–28
Luteal · Protect Protocol
Progesterone rises, estrogen falls. Narrower focus, higher quality-sensitivity, more sensitive to external stimulus. Close out, ship, protect the buffer.
Irregular cycle, on contraception or post-menopausal? Pin a phase manually or run the energy-based variant.
Daily Templates
Four daily checklists, one per phase. Open any template.
Menstruation Day · Rest Protocol
Rest is not the absence of work. It's a protocol.
Morning check-in
Cycle day: ___
Energy now (1–5): ___
Top 1 today — one sentence: ___
2-min brain dump
Day structure
| Time | Block | Focus |
|---|---|---|
| 09:00–11:00 | Analytical block | Deep thought, review, strategy writing |
| 11:00–12:00 | Flexible zone | Follow energy. Low → pause. Ok → light comms |
| 12:00–13:00 | Lunch — non-negotiable | No screens if possible |
| 13:00–14:30 | Operations block | Email, admin, simple replies. Nothing new. |
| 14:30–16:00 | Buffer | Overrun or end the day early |
Evening close
What worked today?
What did I let interrupt?
Energy now vs. morning
Follicular Day · Build Protocol
Your brain is sharpest. That's a fact, not a feeling.
Morning check-in
Cycle day: ___
Energy now (1–5): ___
Top 1 today — one sentence: ___
2-min brain dump
Day structure
| Time | Block | Focus |
|---|---|---|
| 09:00–12:00 | Deep work — close all | Top 1. No interruptions. Phone in another room. |
| 12:00–13:00 | Lunch | Go outside if possible. Brain needs air. |
| 13:00–15:00 | Comms + meetings | Email, calls, collaborative work. Energy allows. |
| 15:00–17:00 | Admin + content batch | Repetitive work, scheduling, ops. |
Evening close
What worked today?
What did I let interrupt?
Energy now vs. morning
Ovulatory Day · Peak Protocol
Four days. Designed for visibility. Use them.
Morning check-in
Cycle day: ___
Energy now (1–5): ___
Top 1 today — one sentence: ___
2-min brain dump
Day structure
| Time | Block | Focus |
|---|---|---|
| 09:00–10:00 | Preparation | Prep for the day's key appearances and calls |
| 10:00–13:00 | Visibility block | Meetings, pitches, calls, presentations, networking |
| 13:00–14:00 | Rest + recharge | Real break. Not lunch at the desk. |
| 14:00–16:00 | Content batch | Video, voice, anything that needs charisma |
| 16:00–17:00 | Documentation | Capture what happened, follow-ups, insights |
Evening close
What worked today?
What did I let interrupt?
Energy now vs. morning
Luteal Day · Protect Protocol
Close out. Protect. Start nothing new.
Morning check-in
Cycle day: ___
Energy now (1–5): ___
Top 1 today — one sentence: ___
2-min brain dump
Day structure
| Time | Block | Focus |
|---|---|---|
| 09:00–11:30 | Close-out block | Top 1. Finish what's in motion. Nothing new. |
| 11:30–12:00 | Admin sprint | Email, invoicing, simple replies. Timeboxed. |
| 12:00–13:00 | Lunch — real one | Screen-free if possible. |
| 13:00–14:30 | Edit + polish | Review, QA, document. |
| 14:30–15:00 | Buffer — mandatory | Non-negotiable. |
| 15:00–16:00 | Plan next phase | Prep what follicular needs. |
Evening close
What worked today?
What did I let interrupt?
Energy now vs. morning
Habit Tracker
Each habit tagged to the phase it actually fits. Hormone-aware, not generic.
| Habit | Phase | Avg energy | Logged |
|---|---|---|---|
| Cold exposure | follicular | 4.2 | 11 days |
| Strength training | follicular | 4.5 | 8 days |
| Light cardio | luteal | 3.1 | 6 days |
| Reading 20 min | menstruation | 3.4 | 5 days |
| No alcohol | luteal | 3.0 | 14 days |
| Sun before screen | follicular | 4.6 | 22 days |
| Networking call | ovulatory | 4.8 | 3 days |
AI Prompt Vault
50 prompts. Tagged by phase, energy level, and use case.
| Category | Prompts | Phase | Energy |
|---|---|---|---|
| Cycle phase prompts | 10 | All | Any |
| Task paralysis breakers | 10 | All | Low 1–2 |
| Energy calibration | 10 | All | Any |
| Pitch & communication | 5 | Ovulatory | High 4–5 |
| Deep work design | 5 | Follicular | High 4–5 |
| Mood & ADHD support | 5 | Luteal | Low 1–2 |
| Brain offload & priority | 5 | All | Any |
Sample prompt · "Phase-match today"
I'm in [menstruation / follicular / ovulatory / luteal] phase, day [X] of my cycle. My energy level is [1–5]. Give me three specific work tasks that fit my phase right now — and three types of work I should avoid today. Be concrete, not general.
Weekly Review
Sunday, 15 minutes. Five questions. No more.
What worked this week?
What didn't?
Where was I in the cycle — did phase and calendar match?
One thing to skip next week.
One thing to double down on.
Brain Dump
No structure here. Just dump. Sort later.
The ADHD safety valve. When the 47 tabs become too much: open this page, set a 2-min timer, type. No filter. No system. Out of the head, into the page.
Tuesday · before the day starts
invoice the photographer · book Q3 review · stop opening Slack first · the pitch deck section on retention · groceries · call the dentist · why am I tired today — check phase · renew the domain · breathe
Four phases · Four protocols
One template for the day you're actually on.
Each phase has its own daily template, dashboard view, and rule set. Switching is one click.
Where are you today?
An organising system, not medical advice.
Phase 01 · Day 1–5
Menstruation
REST PROTOCOL
"Rest is not the absence of work. It's a protocol."
- One priority. Not three.
- Analytical review > new starts
- No high-stakes decisions
- Phase-coded daily template
Phase 02 · Day 6–13
Follicular
BUILD PROTOCOL
"Your brain is sharpest. Design the work around that."
- Deep work 09–12, untouched
- Start what you've been postponing
- Hard writing, hard decisions
- Protected focus blocks built-in
Phase 03 · Day 14–17
Ovulatory
PEAK PROTOCOL
"Four days. Designed for visibility. Use them."
- Pitches, presentations, hard conversations
- Networking and filming
- Batch the work that needs charisma
- Good days for meetings in person
Phase 04 · Day 18–28
Luteal
PROTECT PROTOCOL
"Close out. Protect. Start nothing new."
- Finish open loops, don't open new ones
- Edit, ship, document
- Built-in buffers, smaller agendas
- Gentle, ADHD-aware wind-downs
— Not ready yet · free 7-Day Cycle Reset
Try it free for seven days. Then decide.
The 7-Day Cycle Reset lands in your inbox in about two minutes. No card, no spam. Not there? Check Promotions.
You'll also get an occasional short note from FOCUS+. Unsubscribe in one click.
Read day one before you sign up
Day 01 · Notice
One question, sixty seconds: What is the actual state of my brain today, not what I wish it were, but what it is?
Then a morning protocol of ten minutes at most: check your data, name your phase, set one intention. That is the whole first day.
What's different
Same hours in the day. Different design.
| Dimension | Most productivity systems | FOCUS+ |
|---|---|---|
| Default unit | A flat weekly grid | A 28-day cycle of four phases |
| What the day asks | Pick your top three from scratch | Phase-default already set, you adjust |
| Cognitive load | Ten decisions before 9am | One: confirm your phase, follow the protocol |
| When you're at 2/5 energy | "Try harder. Discipline." | A built-in low-energy fallback per phase |
| AI integration | Generic prompts, no context | 50 prompts tagged to phase + energy + use case |
| Promise | Transformation. Journey. Discovery. | A system. That fits. That you keep using. |
Who built this
I built FOCUS+ because nothing else worked on day 22.
I'm Mia. I run a company. I have ADHD. For ten years I tried every planner — paper, digital, premium, free — and abandoned each one between week two and week four. The pattern was identical.
It wasn't a willpower problem. It was a fit problem. The systems were built for a brain on a flat weekly grid, and mine isn't on one. So I designed the system I wished existed. Then I ran it through eight cycles. Then I cleaned it up. Then I gave it to friends who said: finally.
That's what's in here. The system that survived eight cycles in production — by someone with the exact configuration this is built for.
— Swand AB FOCUS+
After you buy
The first twenty minutes. Then nothing else today.
Setup is small and finite. The bars are the real time each step takes.
Pricing
One price. One system.
One-time payment. Lifetime access, including the free v2 upgrade.
One-time · €27
FOCUS+ Core
The full system, ready to use.
€27
One-time · lifetime updates
- Complete Notion workspace — 14 pages, 6 linked databases
- 4 daily phase protocols (menstruation / follicular / ovulatory / luteal)
- Hormone-aware habit tracker
- AI Prompt Vault — 50 calibrated prompts
- Step-by-step setup guide (the onboarding film is added free when it is ready)
- Cycle Hub — phase reference manual
- Weekly Review + Brain Dump modules
- Free upgrade to v2 when it ships
14-day money-back guarantee · Delivered by email within minutes
- Works on free Notion. No subscription needed.
- Not a course. About twenty minutes of setup, then you use it.
- Irregular cycle? Pin a phase manually, or run the energy variant.
Offered after checkout · optional
AI Prompt Expansion Pack
Another 50 prompts for the in-between days — procrastination resets, meeting prep by phase, content batches. €17, offered once when your Core order completes.
€17
Secure checkout via Payhip · Card, Apple Pay or Google Pay · Price in euro, VAT handled for EU · 14-day money-back guarantee
Considerations
A few things to know before you buy.
Is this really for me if I don't have ADHD?
Yes — if you've outgrown flat weekly planners. FOCUS+ is built around the cycle and around realistic executive function. Neurotypical brains use it too. The phase protocols help anyone whose energy isn't a flat line.
Do I need a Notion subscription?
No. The free Notion plan handles the entire workspace. Duplicate it into your own account in one click.
What if my cycle is irregular, on contraception, or post-menopausal?
The protocols still hold. You can pin a phase manually, or use the energy-tracking variant included in the Cycle Hub.
Is this another course I won't finish?
No course. No modules to complete. It's a working Notion OS you use from day one. Setup takes about twenty minutes, once.
What if the email doesn't arrive?
It usually lands within a few minutes. Search your inbox for "FOCUS+" and check Promotions and spam. Still nothing after ten minutes? Write to hello@swandapp.com from the address you paid with.
I've never used Notion. Will I manage?
Yes. Create a free Notion account, open the link from your email on a computer and press Duplicate. The duplicate, step by step covers the three places people usually get stuck.
What's the guarantee?
14 days. If it doesn't fit, use the online cancellation form or email us and you get a full refund.
Last word
If it's right for you, you already know.
FOCUS+ isn't built to impress. It's built to fit. For the exact brain. On the exact day. In the exact phase.
Get FOCUS+ — €27ONE-TIME · INSTANT ACCESS · 14-DAY GUARANTEE