Focus session for studying: 25 minutes, white noise, before you go back to something hard

1 Before you start

• Set the timer where you can see it, or where you can deliberately not see it.
• If your mind is already racing, write down the three loudest thoughts before you begin.
• Dim the screen slightly. Bright screens make long sessions harder than they need to be.
• Lower the bar until starting feels almost silly, then start.
• Turn off notifications for the next block, not just to silent.

2 While the timer runs

• When you finish a piece, pause for three seconds before starting the next. It keeps the pace honest.
• When you notice you have drifted, do not restart the block. Just come back and carry on counting from where the timer is.
• If you feel restless, change your posture rather than your task.
• If you are stuck, say the problem out loud. It changes what you can see.

3 When it ends

• Write one line about where to start next time. Future you will be grateful.
• Write down the question you could not answer, so it has somewhere to live.
• 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.