Set the scene

Silence notifications, place the phone face-down, and keep only needed materials on the desk.

The 25–5 cycle

Work for 25 minutes on one task, then take a 5-minute break. Repeat three cycles and reward yourself with a longer break.

Track your wins

List completed micro-tasks (e.g., “Q1–4 done”). Visible progress boosts motivation and gives realistic time estimates.

When focus slips

Write down the distraction on a “later list,” then return to the task. This reduces mental tabs and anxiety.