Deep work timer: 90 minutes of language practice (white noise), when you are not sure this will work

1 Before you start

• Set the timer where you can see it, or where you can deliberately not see it.
• Remember that motivation usually arrives after starting, not before.
• Make sure your chair is at a height where your feet are flat on the floor.
• Plan to leave the last two minutes for writing down where to pick up next time.
• Close every tab that is not needed for this one task. Not minimised — closed.

2 While the timer runs

• If your attention keeps sliding, shorten the next block rather than abandoning this one.
• The first urge to stop usually arrives early. Sit through it once and the second one is quieter.
• Notice whether you are working or performing work. They look similar from the outside.
• When you notice you have drifted, do not restart the block. Just come back and carry on counting from where the timer is.

3 When it ends

• Decide whether the next block is the same task or a different one. Do not drift into it.
• Write one line about where to start next time. Future you will be grateful.
• Stand up and move for at least two minutes. The break is part of the method, not a reward.

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.