25-minute focus session for planning with white noise, when your attention is scattered

1 Before you start

• Turn off notifications for the next block, not just to silent.
• Decide what you will do if you get stuck: write the problem out, then move on.
• Make sure your chair is at a height where your feet are flat on the floor.
• Promise yourself you will not check anything until the timer ends, including "just quickly".
• Dim the screen slightly. Bright screens make long sessions harder than they need to be.

2 While the timer runs

• If you are suddenly sleepy, stand up for ten seconds and sit back down.
• Notice the moment your hand moves toward your phone. That moment is the whole skill.
• The first urge to stop usually arrives early. Sit through it once and the second one is quieter.
• When you notice you have drifted, do not restart the block. Just come back and carry on counting from where the timer is.

3 When it ends

• Stand up and move for at least two minutes. The break is part of the method, not a reward.
• Roll your shoulders and your neck before the next block.
• Put the notes you made where you will find them next time.

4What to put on

white noise — Flat across all frequencies and very effective at covering speech. Some people find it harsh after an hour; keep the volume low.