Hi, I'm Dr. Andrew Goldberg
I'm a psychologist and creator of the Focus Frame. If you’re anything like me, you’ve gone through those intense moments when your mind won’t slow down, emotions feel overwhelming, and you just need something within reach—other than your phone—that can actually help.
Combining mindfulness with a little glitter I’ve developed a handheld tool that can help ease the intensity of a busy mind and swirling emotions. It’s called, The Focus Frame and it’s been very helpful for me and I hope it can do the same for you.
How it Works
1. Select a card
Pick a card from the deck that speaks to you.
2. Shake the frame
Place it in the frame, and give it a really good shake.
3. Watch the glitter settle
As the glitter settles (it takes about 30-40 seconds), follow the exercise on the card, one sparkle at a time.
Why it works
The Focus Frame draws on evidence-based best practices for building stress management habits. Research shows that the most effective way to form a new habit is to build on one you already have. When triggered by a stressor, many of us have a habit of grabbing our phones and doom-scrolling, which is extremely visually stimulating and distracting! If only it actually worked over the long term, it would be perfect. The difference here is that when triggered, you reach for the frame, follow a few simple mindfulness-based instructions, and stare at the swirling glitter. Yes, it’s not as captivating as your phone, but it can be more helpful.
THE PROBLEM
THE SOLUTION
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Overwhelmed by Stress? Constant pings, endless emails, and digital overload are taking a toll on our attention and well-being—creating a real stress epidemic. The Vicious Cycle Ironically, many of us seek relief by scrolling through the very devices that leave us frazzled, spiraling into “doomscrolling” and craving even more stimulation. Where Mindfulness Fits Mindfulness is gaining ground for good reason. Research shows it reduces stress and boosts emotional health. But traditional methods often rely on long silences—tough to find in a world buzzing with noise—and app-based solutions add more screen time to an already digital-heavy day. The Offline Alternative People are turning to physical tools, like mindfulness journals or EQ cards, for a more hands-on, less screen-centric approach. These can anchor attention in the moment but don’t always provide the instant rewards that keep us hooked on our phones. The Real Challenge Any new habit thrives on steady reinforcement. Going offline removes digital distractions but also removes quick feedback loops, making it trickier to stick with the practice.
A Practical Solution: The Focus Frame The Focus Frame brings together the hands-on nature of offline mindfulness with proven habit-building principles grounded in behavioral science. Why It May Work 1. Bridging Familiar Routines Habit Loop: Picking up the Focus Frame feels similar to grabbing your phone, making it easier to shift from a digital habit to a mindful pause. Slowing Down, Not Zoning Out: The glitter inside holds your attention without triggering the rapid-reward cycle of mindless scrolling. 2. Uses Multiple Senses Visual and Tactile Engagement: Watching the glitter settle and gently shaking the frame interrupts intrusive thoughts. Breaking Negative Cycles: Brief sensory engagement can calm the mental chatter and help you refocus. 3. Builds Lasting Routines Short Exercises: Activities as brief as 30 seconds lower the barrier to starting. Visible Reminders: Keeping the frame where you can see it during the day encourages mindful check-ins. Triggered by Stress: When an email or message rattles you, pick up the frame to regain composure before responding. 4. Flexible for Everyday Life Regular Practice: Use the Focus Frame three times a day—morning, midday, and evening—to weave mindfulness into daily routines. On-Demand Support: Reach for it whenever you feel anxious or distracted, or need a quick break before an important conversation. 5. Supports Calm and Concentration Easing Stress: Interacting with glitter can engage the parasympathetic nervous system, easing tension [1]. Boosting Attention: Consistently returning your focus to the glitter and your breath strengthens concentration [2]. Mindful Reminders: The frame itself is a nudge to pause, breathe, and be present [3]. By pairing a simple, sensory approach with familiar habit loops, the Focus Frame offers a manageable path to navigating stress in a world overflowing with digital distractions. This approach also aligns with broader stress-management principles—whether you prefer quick physical activities to burn off energy (up regulation) or grounding techniques to settle the mind (down regulation). Over time, the consistent practice of noticing and working with your emotions can help you stay more centered, even if you don’t feel calm in every moment. References 1. Siegel, D. J. (2012). The Developing Mind: How Relationships and the Brain Interact to Shape Who We Are. 2. Kabat-Zinn, J. (1990). Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness. 3. Duhigg, C. (2012). The Power of Habit: Why We Do What We Do in Life and Business. 4. Deloitte Insights. (2018). Global Mobile Consumer Survey. 5. Market Research Future. (2021). Global Mindfulness Meditation Apps Market. 6. Gelles, D. (2015). Mindful Work: How Meditation is Changing Business from the Inside Out. 7. Lomas, T., et al. (2017). “The Dark Side of Digital Mindfulness.” Psychology of Well-Being. 8. Harris, D. (2014). 10% Happier: How I Tamed the Voice in My Head. 9. Stanford Research Institute. (2020). Mindfulness in the Workplace. 10. American Psychological Association. (2022). Stress in America: Coping Mechanisms and Trends.
Online Companion
Enhance Your Focus Frame Experience
Unlock deeper insights and comprehensive instructions for each card in your Intro Deck with our Online Companion. Click below to access detailed explanations, video guides, and additional resources to support your mindfulness journey.
Origin Story
The journey to creating the Focus Frame began in my therapy sessions, where I used a snow globe to teach mindfulness to my clients. The simple act of watching the swirling snow settle resonated deeply with them, and soon, they started buying snow globes on their own and practicing consistently. This was promising, as I had previously tried various mindfulness tools, including guided practices and emotional intelligence (EQ) cards, but they often ended up forgotten in drawers.
Then, one day, while browsing a craft store, I stumbled upon a mini-photo frame filled with glitter. In that moment, inspiration struck—why not combine the visual engagement of a snow globe with the practicality of EQ cards? The result was the Mindful Frame, a tool that encourages mindfulness through a tactile, engaging practice. It’s as easy to reach for as your phone, yet it fosters mental and emotional health, helping users stay committed to their self-improvement goals.
