Deep Work Builder

Goal: Deep work
Blocks/week: 4
Block length: 90 minutes
Main distraction: tabs
Start time preference: morning

- Deep work is scheduled, not wished for.
- Protect attention before increasing ambition.
- Measure starts, not just outcomes.

- I schedule 4 deep work blocks per week.
- Each block is 90 minutes, uninterrupted.
- Preferred start time: morning.
- Rule: One tab rule: only the work tab stays open.
- Rule: If I open a new tab, I close it within 30 seconds or write down why.
- If I miss a block, I reschedule within 48 hours.
- Shutdown ritual: write the next step + close loops (5 minutes).

- Before: choose ONE outcome (one sentence).
- First 5 minutes: outline the next 3 steps.
- Work until timer ends; no context switching.
- After: log what worked + set next step.

- Weekly: number of deep work starts
- Weekly: total deep work minutes
- Weekly: best time-of-day (self-report)

- What stole focus most often?
- Which rule prevented distraction best?
- What will I remove/automate/defer next week?
- Schedule next week’s blocks now.