{"id":426,"date":"2026-06-09T02:40:00","date_gmt":"2026-06-09T00:40:00","guid":{"rendered":"https:\/\/gentlecoach.de\/item\/fokus-block\/"},"modified":"2026-06-09T02:40:00","modified_gmt":"2026-06-09T00:40:00","slug":"fokus-block","status":"publish","type":"citadela-item","link":"https:\/\/gentlecoach.de\/en\/item\/fokus-block\/","title":{"rendered":"Focus block (a calm Pomodoro)"},"content":{"rendered":"

Focused work in a clear window of time, one thing, no distraction.<\/p>\n

Duration:<\/strong> 25 minutes + a break<\/span>When:<\/strong> For tasks that need depth<\/span><\/div>\n

Here’s how<\/h2>\n
    \n
  1. Choose a<\/em> task and clear distractions first (phone silent, tabs closed).<\/li>\n
  2. Set a timer for 25 minutes and work on it alone.<\/li>\n
  3. If another thought comes, jot it down briefly and carry on.<\/li>\n
  4. Then take a real 5-minute break (stand up, window, water), then the next block if needed.<\/li>\n<\/ol>\n

    A calm self-help exercise, no substitute for therapy. Leave out whatever doesn’t feel good.<\/p>","protected":false},"excerpt":{"rendered":"

    Konzentriertes Arbeiten in einem klaren Zeitfenster, eine Sache, keine Ablenkung. Dauer: 25 Minuten + PauseWann: F\u00fcr Aufgaben, die Tiefe brauchen So geht’s W\u00e4hle eine Aufgabe und r\u00e4ume Ablenkungen vorher weg (Handy lautlos, Tabs zu). Stell einen Timer auf 25 Minuten und arbeite nur daran. Kommt ein anderer Gedanke, notier ihn kurz und mach weiter. Mach […]<\/p>\n","protected":false},"author":0,"featured_media":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","citadela-item-category":[14],"citadela-item-location":[],"class_list":["post-426","citadela-item","type-citadela-item","status-publish","hentry","citadela-item-category-gewohnheiten"],"_links":{"self":[{"href":"https:\/\/gentlecoach.de\/en\/wp-json\/wp\/v2\/citadela-item\/426","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gentlecoach.de\/en\/wp-json\/wp\/v2\/citadela-item"}],"about":[{"href":"https:\/\/gentlecoach.de\/en\/wp-json\/wp\/v2\/types\/citadela-item"}],"replies":[{"embeddable":true,"href":"https:\/\/gentlecoach.de\/en\/wp-json\/wp\/v2\/comments?post=426"}],"version-history":[{"count":0,"href":"https:\/\/gentlecoach.de\/en\/wp-json\/wp\/v2\/citadela-item\/426\/revisions"}],"wp:attachment":[{"href":"https:\/\/gentlecoach.de\/en\/wp-json\/wp\/v2\/media?parent=426"}],"wp:term":[{"taxonomy":"citadela-item-category","embeddable":true,"href":"https:\/\/gentlecoach.de\/en\/wp-json\/wp\/v2\/citadela-item-category?post=426"},{"taxonomy":"citadela-item-location","embeddable":true,"href":"https:\/\/gentlecoach.de\/en\/wp-json\/wp\/v2\/citadela-item-location?post=426"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}