Method & Tips

I created this method primarily for those with ADHD and/or procrastination. It's designed to adapt to the natural depletion of cognitive function during sustained work. The schedule is organized into sets containing 3 cycles each. A cycle is one work block plus its following rest.

Method Explanation

• Work to Rest Ratio: Ideally, total rest is about ⅓ as long as the total time worked (3:1). This method accomplishes this by distributing the rest time throughout each cycle.
• Fixed Work Blocks (30 Min): Keeping work blocks fixed at 30 minutes eliminates decision fatigue—you never have to decide how long to work. 30 minutes is also short enough to not dread starting while being long enough to accomplish meaningful work.
• 15-Minute Exceptions: Set 1, Cycle 1 and Set 3, Cycle 1 (if doing full schedule) are intentionally 15 minutes to reduce activation energy and ease task initiation.
• Graduated Rest Blocks (5 → 10 → 15): Rest lengths increase with each cycle in a set, providing progressively stronger incentives to continue while restoring cognitive function in proportion to time worked. This sequence resets with each set, creating a psychological “fresh start.”
• Set Range: You can do 1–4 sets. Don’t exceed 4 sets; beyond that, cognitive strain usually has diminishing returns.
• Full Schedule 1-Hour Break: If you choose a full schedule, the method places an hour-long break after ~4.25 hours of cumulative work as a recovery buffer before the final stretch. Returning to one set remaining is often more motivating than returning to half a schedule.
• Dealing With Interruptions: Don’t stress about getting back on track perfectly. If you get derailed, start fresh from Cycle 1 of the set you’re on whenever you’re ready.

Tips

• How to Spend Rests: Use rest periods for low-friction personal tasks (chores, walk, stretch, hydrate, eat, bathroom, calls, messages, email). Avoid moderately/highly dopamine-stimulating activities (e.g., games, entertainment), because resuming work afterward tends to feel harder and more boring.
• 1-Hour Break Exception: Use this break as a reward after a long day. Moderate dopamine activities are okay (watching entertainment, playing outside), but avoid highly dopamine-stimulating behaviors (doom scrolling, games). This is also a good time for lunch.
• Last Push: If doing a full schedule, feel free to work as long as you can on Set 4, Cycle 3—like squeezing out “half reps” after your last set in the gym.
• Body Doubling: Working alongside another person can be highly effective. It provides external accountability, reduces the demotivation of working alone, and lets you “borrow” focus from someone else’s calm presence.