Set a 25‑minute work burst followed by a three‑minute breathing break away from screens. Inhale four counts, hold four, exhale six, repeat. Your nervous system downshifts, creativity returns, and the next session begins calm, not frantic. Keep a small card nearby listing your breathing pattern so the ritual never depends on bandwidth or batteries. After four cycles, take a longer stroll to integrate insights. Consistency matters more than intensity; the timer keeps consistency honest.
Pick one morning block for heavy thinking and defend it like an appointment with a client. Timer set for ninety minutes of immersion plus a fifteen‑minute review and five‑minute stretch. No meetings, no messages, door closed. If interruptions knock, note them by hand and return later. The predictability trains colleagues to respect your availability. You finish the day proud because the hardest work happened early, and afternoons can handle lighter tasks without guilt or panic.