25-minute planning session with distant thunder and a timer, when you need something unremarkable

1 Before you start

• Put the thing you keep reaching for out of arm's reach.
• Decide that today's session does not have to be good. It has to happen.
• Take one slow breath before you press start, so the session has a beginning.
• Expect to want to stop at about the eight-minute mark. That is normal and it passes.
• Put your phone in another room, or in a drawer you cannot reach without standing up.

2 While the timer runs

• When you get an idea for something else, park it. Do not follow it.
• 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.
• If you feel restless, change your posture rather than your task.

3 When it ends

• Have a drink of water before you check anything.
• If it went badly, note one thing that worked anyway. There is usually one.
• Do not immediately open the thing you were avoiding. Give the block a proper end.

4What to put on

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