I have pets that require that I get out of bed to care for them. Otherwise, I would just stay in bed.

If you decide to put any of this in to practice on top of your personal gratitude list you make already let me know if it helps. If you sleep during the day the 30min break could be a little nap instead of like a whole sleep.

The gratitude portion is a stimulant. It is a practice of reward to the self based on being generous to others. So select a cause that brings you joy like making a donation to grassroots organization or something meaningful to you or giving your time to help a friend or neighbor or taking involvement in something prosocial. That's one demonstration of gratitude.
The next is to shift the mind toward optimism through daily practice. Select one different person daily for a short duration of time. So like every day for 3 days you choose 3 people to express gratitude to or demonstrate personal interest in or do a small kind gesture for.
Everything is documented and then you go over it at the end of the day and set intentions for the following day. You can set it for three days or a week or whatever.
Combined with the ultradian task list that's a good list of at least 3 positive accomplishments that made a difference on a large scale with small steps in one day.

Good morning,
So the "Attention Focus" is actually just an idea to try out to see if it is productive for an individual. It's actually called ultradian cycle. Like a circadian but for being awake it's to use to optimize productivity in a day to manage tasks that I have no interest in completing. The idea is that there you reward yourself during the break by making a positive note about the progress made and have a snack or do something non related that is enjoyable and healthy to you for 10-30mins then resume tasks.

What is attention focus please?. I write down everyday what I'm grateful for but what would you call gestures gratitude gestures. A thank you maybe?