45-minute focus block for practising an instrument — rain on a window, when you want something simple

1 Before you start

• Decide what counts as done for this block. "Two pages" is better than "make progress".
• Expect to want to stop at about the eight-minute mark. That is normal and it passes.
• Take one slow breath before you press start, so the session has a beginning.
• Plan to leave the last two minutes for writing down where to pick up next time.
• Set the timer where you can see it, or where you can deliberately not see it.

2 While the timer runs

• When you have drifted for the fifth time, that is still four returns. Keep going.
• When the timer feels too long, look at it less. The clock is not the task.
• When you finish a piece, pause for three seconds before starting the next. It keeps the pace honest.
• If a thought will not leave, give it one line on the page and return to the task.

3 When it ends

• Write one line about where to start next time. Future you will be grateful.
• Say the session is finished, out loud if you can. It marks the boundary.
• Have a drink of water before you check anything.

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.