Focus session for language practice: 50 minutes, plain quiet, when you need something unremarkable

1 Before you start

• Turn off notifications for the next block, not just to silent.
• If your mind is already racing, write down the three loudest thoughts before you begin.
• Close the door, or put headphones on, whichever signals "working" to the people around you.
• Promise yourself you will not check anything until the timer ends, including "just quickly".
• Clear the surface in front of you down to the thing you are working on.

2 While the timer runs

• If nothing is working, write badly on purpose for two minutes.
• When you have drifted for the fifth time, that is still four returns. Keep going.
• If your attention keeps sliding, shorten the next block rather than abandoning this one.
• 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

• Stand up and move for at least two minutes. The break is part of the method, not a reward.
• Have a drink of water before you check anything.
• Resist the urge to review the work straight away. Come back to it later with fresh eyes.

4What to put on

plain quiet — No added sound at all. If you have a quiet room, that is usually better than any recording of one.