One thing at a time
Pick a single task, hide everything else, and let the clock be someone else's job.
No open tasks — add one on the Today page first.
Focus timer
Externalised time — a visible countdown does the clock-watching your brain shouldn't have to.
25:00
Focus sprint
Stuck at the start? Commit to five minutes only. Starting — not finishing — is the hard part.
If your attention slips
- Note it, don't chase it. Jot the distraction in your brain dump and return to the step.
- Move your body. Stand, stretch or walk during the reset — physical activity reliably improves executive function.
- Try body doubling. Work alongside someone, in person or on a call. Presence lowers the starting cost.