45-minute focus block for reading — white noise, when you are somewhere unfamiliar

1 Before you start

• Put the thing you keep reaching for out of arm's reach.
• If you are dreading it, make the first action physical: open the file, sharpen the pencil.
• Take one slow breath before you press start, so the session has a beginning.
• Choose one question to answer in this block, rather than a whole subject to cover.
• Have a piece of paper beside you for the thoughts that will try to interrupt.

2 While the timer runs

• Notice whether you are working or performing work. They look similar from the outside.
• If nothing is working, write badly on purpose for two minutes.
• If a thought will not leave, give it one line on the page and return to the task.
• If you are bored, the boredom is usually the last thing before something clicks.

3 When it ends

• Decide whether the next block is the same task or a different one. Do not drift into it.
• Take the break away from the screen, even if it is just the other side of the room.
• Write one line about where to start next time. Future you will be grateful.

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.