90-Minute Focus Blocks

90 minutes aligns with the human ultradian rhythm, a natural cycle that affects our energy levels and cognitive performance. Research suggests that our brains naturally cycle between high and low energy states approximately every 90 minutes. Working within these natural cycles helps maintain peak performance and prevent mental fatigue.

Aim for 15-20 minute breaks between focus blocks. This duration allows your brain to rest and recharge without losing momentum. During breaks, engage in activities that are truly restful, such as walking, stretching, or having a healthy snack. Avoid activities that require significant mental effort or screen time.

Break larger tasks into smaller subtasks that can fit within 90-minute blocks. If a task must continue across multiple blocks, use the break time to review progress and plan the next block's approach. Some tasks might naturally flow across multiple blocks—just ensure you're taking the scheduled breaks to maintain energy levels.

Minimize potential interruptions by setting clear boundaries and communicating your focus time to others. Use tools like "Do Not Disturb" modes and physical indicators (like a closed door or headphones) to signal that you're in a focus block. If interruptions occur, quickly note what needs to be addressed and return to your task, handling the interruption during your next break.