90-minute focus block for problem solving — white noise, if you are tired of apps

1 Before you start

• Dim the screen slightly. Bright screens make long sessions harder than they need to be.
• If your mind is already racing, write down the three loudest thoughts before you begin.
• Put your phone in another room, or in a drawer you cannot reach without standing up.
• Choose one question to answer in this block, rather than a whole subject to cover.
• Go to the toilet first. It sounds trivial until you are mid-sentence.

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 feel the urge to check something, write it on the paper beside you and keep going. Deal with the list afterwards.
• If you are stuck, say the problem out loud. It changes what you can see.
• 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.
• Resist the urge to review the work straight away. Come back to it later with fresh eyes.
• 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.