90-minute focus session for brainstorming with white noise, when you need something unremarkable

1 Before you start

• Take one slow breath before you press start, so the session has a beginning.
• If you are dreading it, make the first action physical: open the file, sharpen the pencil.
• Turn off notifications for the next block, not just to silent.
• Remind yourself that you are allowed to produce something mediocre in the first pass.
• Put the thing you keep reaching for out of arm's reach.

2 While the timer runs

• If you start tidying your desk, that is avoidance. Sit back down.
• Notice whether you are working or performing work. They look similar from the outside.
• If you are stuck, say the problem out loud. It changes what you can see.
• If you feel restless, change your posture rather than your task.

3 When it ends

• Take the break away from the screen, even if it is just the other side of the room.
• Resist the urge to review the work straight away. Come back to it later with fresh eyes.
• Do not immediately open the thing you were avoiding. Give the block a proper end.

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.