50-minute focus block for practising an instrument — distant thunder, when you have been putting it off

1 Before you start

• Write down the one thing you are going to do, in a single sentence, before you start.
• Remind yourself that you are allowed to produce something mediocre in the first pass.
• Turn off notifications for the next block, not just to silent.
• Expect to want to stop at about the eight-minute mark. That is normal and it passes.
• Close the door, or put headphones on, whichever signals "working" to the people around you.

2 While the timer runs

• If your attention keeps sliding, shorten the next block rather than abandoning this one.
• If you feel restless, change your posture rather than your task.
• Notice whether you are working or performing work. They look similar from the outside.
• When you catch yourself re-reading the same sentence, stop and write down what you were looking for.

3 When it ends

• Write down the question you could not answer, so it has somewhere to live.
• If it went badly, note one thing that worked anyway. There is usually one.
• Take the break away from the screen, even if it is just the other side of the room.

4What to put on

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