25-minute focus block for thesis writing — rain on a window, when you have been meaning to start

1 Before you start

• Clear the surface in front of you down to the thing you are working on.
• Let go of the version of this task you imagined doing perfectly.
• Turn off notifications for the next block, not just to silent.
• Promise yourself you will not check anything until the timer ends, including "just quickly".
• Put your phone in another room, or in a drawer you cannot reach without standing up.

2 While the timer runs

• If a thought will not leave, give it one line on the page and return to the task.
• If you feel restless, change your posture rather than your task.
• If you are suddenly sleepy, stand up for ten seconds and sit back down.
• When the timer feels too long, look at it less. The clock is not the task.

3 When it ends

• Put the notes you made where you will find them next time.
• Stand up and move for at least two minutes. The break is part of the method, not a reward.
• Write one line about where to start next time. Future you will be grateful.

4What to put on

rain on a window — Steady rain is broadband noise with a slow natural rhythm. It masks speech and keyboard clatter without being interesting enough to listen to.