Focus session · planning · 90 min
90-minute planning session with white noise and a timer, if you are new to this
Sit down, press start, and decide what happens when for 90 minutes. One full ultradian cycle, for work that needs a long runway.
90:00
Press start. The timer keeps time so you do not have to look at a clock.
Let your forehead smooth out. Most of us hold a small frown there all day. Nothing here assumes you have done this before. We'll go through it in order, without much decoration.
1 Before you start
- Write down the one thing you are going to do, in a single sentence, before you start.
- Accept that the first five minutes will feel like wading. Wading counts.
- Dim the screen slightly. Bright screens make long sessions harder than they need to be.
- Give yourself permission to stop when the timer ends, even mid-sentence.
- Take one slow breath before you press start, so the session has a beginning.
2 While the timer runs
- If your attention keeps sliding, shorten the next block rather than abandoning this one.
- When you get an idea for something else, park it. Do not follow it.
- If the task suddenly feels impossible, make it smaller rather than stopping. One paragraph. One function. One row.
- If you are bored, the boredom is usually the last thing before something clicks.
3 When it ends
- Note what you actually got done, not what you meant to get done.
- Leave the file open if you are coming back. Closing it makes restarting harder.
- Take the break away from the screen, even if it is just the other side of the room.
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.
This page is a tool, not a course. Nothing is tracked, nothing is saved, and nobody is told whether you finished.