90-minute focus block for exam revision — a fan or air conditioner, when you only have a few minutes

1 Before you start

• Put the thing you keep reaching for out of arm's reach.
• Plan to leave the last two minutes for writing down where to pick up next time.
• Make sure your chair is at a height where your feet are flat on the floor.
• Tell yourself the goal is time spent, not output produced.
• Have a piece of paper beside you for the thoughts that will try to interrupt.

2 While the timer runs

• Notice the moment your hand moves toward your phone. That moment is the whole skill.
• If you feel restless, change your posture rather than your task.
• If you are stuck, say the problem out loud. It changes what you can see.
• If you are bored, the boredom is usually the last thing before something clicks.

3 When it ends

• Leave the file open if you are coming back. Closing it makes restarting harder.
• Put the notes you made where you will find them next time.
• Stand up and move for at least two minutes. The break is part of the method, not a reward.

4What to put on

a fan or air conditioner — A constant mechanical hum with no variation. The lack of change is the point — nothing in it asks for your attention.