Deep work timer: 45 minutes of practising an instrument (distant thunder), on a low-energy afternoon

1 Before you start

• Dim the screen slightly. Bright screens make long sessions harder than they need to be.
• Expect to want to stop at about the eight-minute mark. That is normal and it passes.
• Have a piece of paper beside you for the thoughts that will try to interrupt.
• Promise yourself you will not check anything until the timer ends, including "just quickly".
• Turn off notifications for the next block, not just to silent.

2 While the timer runs

• When you have drifted for the fifth time, that is still four returns. Keep going.
• Notice the moment your hand moves toward your phone. That moment is the whole skill.
• When the timer feels too long, look at it less. The clock is not the task.
• If you feel restless, change your posture rather than your task.

3 When it ends

• Note what you actually got done, not what you meant to get done.
• Have a drink of water before you check anything.
• 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.