A protected focus hour reduces mental clutter and gives your brain breathing room to do its best work. Evidence shows that even one hour of uninterrupted concentration can lower stress signals and boost your sense of control.

✅ 1. Choose your most meaningful task

Benefit: You channel your best energy into something that actually matters.

Tip: Use this question; “Progress with which task would help me alleviate stress today?”

✅ 2. Block 60 minutes in your calendar

Benefit: A scheduled slot protects your focus from meetings and interruptions.

Tip: Most people find it easier to focus in the morning but choose the timeslot that works best for you.

✅ 3. Set a clear intention for the hour

Benefit: Your brain knows exactly where to start — instant momentum.

Tip: “Draft the intro”, “Finish slide 3”, “Review 10 pages etc”

✅ 4. Remove digital noise

Benefit: Reduced cognitive load → deeper, smoother concentration.

Tip: Phone in another room on silent, close email, Teams DNS etc

✅ 5. Clear your physical space

Benefit: Your environment signals to your brain that it’s time to focus.

Tip: Tidy desk, water nearby, window open, use music if it helps or a different room/desk

✅ 6. Take a reward break after 50 minutes

Benefit: Prevents fatigue and boosts the quality of your thinking.

Tip: 10 minute walk, drink in peace, nap etc