Focus session for applications and forms: 90 minutes, white noise, if you are doing this instead of scrolling

1 Before you start

• Go to the toilet first. It sounds trivial until you are mid-sentence.
• Decide that today's session does not have to be good. It has to happen.
• Put your phone in another room, or in a drawer you cannot reach without standing up.
• Promise yourself you will not check anything until the timer ends, including "just quickly".
• Have a piece of paper beside you for the thoughts that will try to interrupt.

2 While the timer runs

• It is fine to stare at the wall for a minute. That is often where the answer is.
• 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 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

• If it went badly, note one thing that worked anyway. There is usually one.
• Note what you actually got done, not what you meant to get done.
• Put the notes you made where you will find them next time.

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.