Focus block (a calm Pomodoro)

Focused work in a clear window of time, one thing, no distraction.

Here’s how

1. Choose a task and clear distractions first (phone silent, tabs closed).
2. Set a timer for 25 minutes and work on it alone.
3. If another thought comes, jot it down briefly and carry on.
4. Then take a real 5-minute break (stand up, window, water), then the next block if needed.

A calm self-help exercise, no substitute for therapy. Leave out whatever doesn’t feel good.