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 our sense of control.

STEP 1. Choose your most meaningful task

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

✅ How to: Answer this question; “What’s one important thing I’d like to make some progress on today?”

STEP 2. Schedule a 1 hour focus block into your calendar

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

✅ How to: Book a slot for today, tomorrow or a time this week. Most people find it easier to focus in the morning but choose the time that works best for you.

STEP 3. Set a clear intention for the hour

Benefit: Your brain knows exactly where to start which helps with momentum.

✅ How to: Plan a very specific part of the task to focus on. Examples; “Draft the intro”. “Finish slide 3”. “Review 10 pages etc” “Write one line of code” etc

DON’T aim to finish anything. Define a small, concrete step. This makes it much easier for the brain to get started. When we get started and maintain focus, it’s much easier to finish things.

STEP 4. Remove digital distractions

Benefit: Reduced cognitive load → deeper, smoother concentration.

✅ How to: Phone in another room on silent, close email, Teams DNS etc

STEP 5. Clear your physical space

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

✅ How to: Tidy desk, glass of water in arms reach, window open, use music if it helps or a different room/desk

STEP 6. Take a reward break after 50 minutes

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

✅ How to: 10 minute walk, drink in peace, nap etc

The break is as important as the focus hour. It recharges the mental energy we need to focus again, gain perspective, and make further breakthroughs.

You have focused before, you can do it again.

One step at a time. 😊

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