25-minute focus block for portfolio work — distant thunder, if you are fitting this around other people

1 Before you start

• Close every tab that is not needed for this one task. Not minimised — closed.
• If your mind is already racing, write down the three loudest thoughts before you begin.
• Make sure your chair is at a height where your feet are flat on the floor.
• Expect to want to stop at about the eight-minute mark. That is normal and it passes.
• Clear the surface in front of you down to the thing you are working on.

2 While the timer runs

• If you feel restless, change your posture rather than your task.
• When you notice you have drifted, do not restart the block. Just come back and carry on counting from where the timer is.
• It is fine to stare at the wall for a minute. That is often where the answer is.
• If you are suddenly sleepy, stand up for ten seconds and sit back down.

3 When it ends

• If it went badly, note one thing that worked anyway. There is usually one.
• Roll your shoulders and your neck before the next block.
• Note what you actually got done, not what you meant to get done.

4What to put on

distant thunder — Low rumbles with long gaps. Suits people who find sudden noises more distracting than constant ones.