Summary

Focus is architecture, not temperament. With austerity of inputs, deliberate rhythm, and built-in recovery, these twelve rules make concentration durable.

Content

Preface
Good work germinates in quiet. When you excise distraction and install ritual, the mind deepens like a well. What follows is a dignified, practical blueprint for sustained focus.

---

1) Fix the objective in one sentence

• For each block, write a single-sentence goal: not “Write two pages,” but “Complete the problem-definition paragraph.”

• Define a visible finish line to remove ambiguity at start and end.

2) Block inputs by severity

• Tier 1 (always off): push alerts, social feeds, news.

• Tier 2 (off during focus blocks): chat pings, mail badges.

• Keep only a strict whitelist of exceptions.

3) Put time in boxes (timeboxing)

• Schedule 3–4 core blocks per day.

• Place light tasks (email, bookings) between blocks to create cognitive recovery.

4) Make the environment minimal

• On the desk: ≤3 objects (keyboard, notebook, water).

• Add a single anchor object (hourglass, timer) to signal “now we focus.”

5) A 120-second starting ritual

• Close stray windows → start timer → drink water → headphones on → recite the goal sentence.

• Repetition lowers the cost of attentional switching.

6) Design the sensory field

• Use low-variance music or white/pink noise.

• Increase line spacing and font size; tame glare to reduce micro-fatigue.

7) Bind rhythm to recovery

• Default cadence: 40–60 min work : 5–10 min break.

• During breaks: look far, walk briefly, breathe slowly—start no new task.

8) Prewrite scripts for interruption

• Auto-reply template: “I’m in a focus block. I’ll review and respond at 11:30.”

• For meetings, request agenda • decision needed • links—or decline.

9) Consolidate tools

• Same kind of work → same app (docs, tasks, notes).

• Lock in shortcuts; reduce mouse travel to prevent attention leakage.

10) Decide the night before

• List tomorrow’s top three and fix the order.

• Morning becomes execution, not deliberation.

11) Use the body to aid the brain

• Keep water within reach (one glass per hour).

• 4-second inhale / 6-second exhale × 6 to settle the nervous system.

• Each hour: sit → stand → 2-minute walk.

12) Build a feedback loop

• At block end, record focus score (1–5), interruptions, one adjustment.

• Weekly, keep what raised the score and ruthlessly drop empty rituals.

---

Short rules for handling failure

• Slip, then relaunch. Skip guilt; start the timer.

• Shrink ambition, raise frequency. Short and frequent beats long and rare.

• Reward attendance, not outcome. If you kept the block, you earn the token.