45-minute language practice session with white noise and a timer, after a difficult conversation

1 Before you start

• Decide what counts as done for this block. "Two pages" is better than "make progress".
• Plan to leave the last two minutes for writing down where to pick up next time.
• Put your phone in another room, or in a drawer you cannot reach without standing up.
• Give yourself permission to stop when the timer ends, even mid-sentence.
• Make sure your chair is at a height where your feet are flat on the floor.

2 While the timer runs

• 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.
• If you start tidying your desk, that is avoidance. Sit back down.

3 When it ends

• Note what you actually got done, not what you meant to get done.
• Do not immediately open the thing you were avoiding. Give the block a proper end.
• Decide whether the next block is the same task or a different one. Do not drift into it.

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.