45-minute focus block for applications and forms — distant traffic, if you are doing this instead of scrolling

1 Before you start

• Clear the surface in front of you down to the thing you are working on.
• If your mind is already racing, write down the three loudest thoughts before you begin.
• Go to the toilet first. It sounds trivial until you are mid-sentence.
• Promise yourself you will not check anything until the timer ends, including "just quickly".
• Decide what counts as done for this block. "Two pages" is better than "make progress".

2 While the timer runs

• Notice the moment your hand moves toward your phone. That moment is the whole skill.
• If you feel the urge to check something, write it on the paper beside you and keep going. Deal with the list afterwards.
• It is fine to stare at the wall for a minute. That is often where the answer is.
• If you are stuck, say the problem out loud. It changes what you can see.

3 When it ends

• Look out of a window for thirty seconds. Your eyes have been at one distance for a while.
• Put the notes you made where you will find them next time.
• Write one line about where to start next time. Future you will be grateful.

4What to put on

distant traffic — A low continuous wash from a road you are not on. Familiar and easy to stop hearing.