No gun for the first part. The next time you pump gas, use an ATM, or load groceries, notice how long you stand with your back to everything and your attention on a screen. Practice looking up every few seconds. Then at home, verified clear, run fifteen presentations while you do a small task with your hands and a partner standing behind you calls quadrants.
Twenty rounds at 7 yards on the quadrants. Start each string looking down at an object on the bench, look up on the call, and fire two rounds on the called quadrant.
Writing a report in a parked car is the duty version of this problem.
The gas pump is the classic one. Stand so that you can see, not so that you can read the screen.
Run the same look-up start from low ready at 25 yards.
AUX (when ready): look up, identify, and make a first hit in under two and a half seconds.
You are easiest to approach when your hands are busy and your eyes are down.
You get absorbed in the task. Break your attention away from it on purpose.
Awareness is your strength when you are moving. Extend it to when you are standing still.
When you are loading children into the car, your back is to the parking lot. Change how you stand.
Pick the pump and the parking space for visibility. That is a decision you can make in advance.
Layer: start with your phone in your hand.
Dry-fire: no ammunition in the room. Verify the firearm is clear — twice. Use a safe backstop. When you finish, say it out loud: “Dry fire is over.”
Non-negotiable. Every drill, every rep, every time. This applies to live fire and dry fire.