The problem of morning noise
Most people start the day with notification chaos. This immediately increases cognitive load and scatters attention.
The 1-1-1 mini-structure
1 minute breathing, 1 minute body scan, 1 minute intention for the day. This scheme levels your state before the work start.
What to track
Rate focus and tension before/after the session. In 7 days you'll see a stable pattern of improved self-regulation.