Focus on one thing for 25 minutes

Prepare one action

Write a sentence describing what you will have done by the end: "write the introduction", not "work on the report".

1. 1Write the action in one sentence and keep it visible.
2. 2Gather what you need: open files, water and a notebook.
3. 3Put your phone out of reach with notifications off.
4. 4Start the timer without waiting to feel ready.

Distractions and interruptions

They will happen. The aim is not to eliminate them but to avoid following them immediately.

• An idea appears: write three words on nearby paper, then return.
• Want to check a message? Breathe and put it off for ten minutes. The urge often passes.
• A real interruption: stop the timer, deal with it, then start a full session again.
• Let others know: "I am unavailable until 3:30 pm."

The five-minute break

Breaks are part of the method. Stand up, drink some water and look into the distance. Avoid scrolling through feeds, which can prolong mental fatigue. After four sessions, take a longer twenty-minute break.

Return after an interruption

If something urgent interrupts your session, note the exact next action before leaving: "return to paragraph two and add the equipment cost". This saves rereading the whole document. If time is short, work for less time: the minutes already spent are not wasted.

If you spend the whole session searching for information, the task may be too broad. Make the next one more specific: find three sources or list unanswered questions. A useful session does not always produce a finished page; it can clarify the next decision.

Adapt it: an example

If 25 minutes feels too long, start with 10 and build up. If you are in a flow, finish your sentence before taking a break.

Connect these sessions to your weekly goal, and record how you felt in your journal. Plans are described on the pricing page.