The document outlines a focus proposal for the next 6 months that includes doing meditation 4 times a week, exercising 5 days a week, reading 1 book per month, using the Pomodoro technique and focus music while working, keeping a to-do list, doodling, and limiting smartphone and internet use. It provides resources for meditation, Pomodoro timers, focus music, to-do list apps, exercise tracking, reading, and internet monitoring to help improve focus.