Focus Session Guide
🍅 Pomodoro Technique
Work in 25-minute focused blocks, followed by a 5-minute break. After 4 pomodoros, take a longer 15–30 min break. Best for tasks that can be chunked into small units.
25 min work5 min break
⏱ Time Blocking
Dedicate large calendar blocks (1–4 hours) to specific tasks or project types. Cal Newport's method. Ideal for deep creative or analytical work.
1–4 h blockscalendar
🔁 90-Minute Ultradian Cycle
Human brain operates in ~90 min cycles. Work intensely for 90 min, then rest 20 min. Aligns with natural alertness rhythms.
90 min work20 min rest
🧘 Deep Work Protocol
Cal Newport's deep work: schedule distraction-free sessions, eliminate shallow work, and protect 4+ hours of cognitively demanding work per day.
4+ h/dayno distractions
📵 Digital Minimalism Setup
Enable Do Not Disturb, close social media tabs, use website blockers (Freedom, Cold Turkey), and keep phone out of sight during focus sessions.