Enter deep focus and produce quality work consistently

Mindset & ProductivityIntermediateAnywhere

90 minutes

5 steps

·Intermediate

After 90 min: You'll complete demanding work in 90 minutes that previously took all day.

What you need

Distraction-free spaceTimerPhone off/awayHydrationMotivation

The 90-Minute Plan

Prepare environment0–15 min

Remove distractions. Phone off. Notifications off. Close browser tabs. Set timer for 90 minutes.

Start with intention15–35 min

Clarify what 'done' looks like. Write 3 outcomes for this session. Begin immediately.

Push through resistance35–55 min

First 15 minutes hardest. Push through. Brain protests change. By minute 20, flow emerges.

Maintain momentum55–75 min

Resist urge to check phone. One task at a time. If stuck, switch briefly then return.

Review and rest75–90 min

Acknowledge what you accomplished. Take 15-min break. Movement, water, no screen.

Pro Tip

Ultradian rhythms peak every 90 minutes; work with biology, not against it.

90 min·5 steps

After 90 min: Consistently enter and maintain 4+ hour deep focus sessions with 90%+ quality output

14,200

see the plan

90 min·5 steps

After 90 min: A personal stress management toolkit with 5+ techniques you can deploy anywhere

6,780

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90 min·5 steps

After 90 min: You'll remember names, numbers, and facts with ease using memory palaces.

8,100

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90 min·5 steps

After 90 min: You'll read a book in 2-3 hours instead of 8, retaining key ideas.

7,700

see the plan