Focus Cycles

"Focus cycle" is a term I use for a block of uninterrupted concentration on a task. It is one of the strategies I use for time management and dealing with procrastination.

Using focus cycles is based on the Pomodoro Technique. It requires the user to define a set amount of "work time" followed by a set amount of "rest time." I advise learners to experiment with the amount of work time in order to find their "sweet spot." This helps build agency in the learner.

Here is how it works.

First, set your initial work time.

• Start with your age and use that number as your work time in minutes.
• Work time must be uninterrupted focused work. No multi-tasking!
• No breaks during work time.
• Do not use more than 25 minutes no matter how old you are.

Second, divide your work time by 4 to get your rest time.

• If needed, round this number up to the nearest minute.
• Rest time is no stimulation time (i.e. no TV, Video games, etc.).
• Close your eyes. Meditate, etc.
• Allow your brain to reset. 

1 work time session + 1 rest time session = 1 Focus Cycle

 

Third, reflect on the amount of work time and adjust as needed.

• If it was too hard to maintain focus for your number of minutes, take one away.
• If it was easy, or if you could have worked longer, add a minute or two.
• Do this reflection after trying a few cycles.
• Avoid taking more than 2 minutes off or adding more than 2 minutes on to your work time.

Fourth, after 4 focus cycles, take a double (or triple) rest.

• At this point, you have likely been using focus cycles for between 1 and 2 hours.
• This is a place to do a more thorough brain reset.
• Reflect on whether working more is going to be productive. Remember, more is not better. Better is better.
• For students, this is a good place to evaluate your work. How much more do you need to do? When is it due? Are you sacrificing quality for completion?

Try it out and let me know how it works for you. 

Also, if you have any questions or suggestions for the blog and/or The Thrivapy Show, please send me an email at troy.roddy.phd@gmail.com.

Peace,

TPR, Ph.D.