Focus Timer

Time for a little focus.

One thing at a time. Make this session count.

25:00 Work
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Focus tracker
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Monke’s guide to a great focus session 8 tips for finding your focus
  1. Drink two glasses of water when you wake up.
    • You've just had (hopefully) 8hrs without water, and slight dehydration kills your focus.
  2. Caffeine is a stimulant that will help you focus.
    • Have one to two coffees in the morning.
    • Stop consuming caffeine after 2 pm because it takes a long time to break down, and if you have lots of caffeine in your system at night you won't sleep well.
  3. 8 hours' sleep is a must.
    • Without sleep, your brain will feel foggy, you'll be constantly distracted, and you'll want high-dopamine activities.
  4. Use a timer & work in 'blocks'.
    • Set a timer on your phone or use a website like staymonke.com/focus.
    • Start with 25mins of work, followed by a 5-10min break.
    • When that timer is running: Block all distractions, put your phone out of sight, use the Monke app to block apps on your phone etc...
    • You'll probably struggle at first to focus on just one thing, with no distractions, for 25mins. But it'll get easier. Increase your timer as you go.
  5. Set a clear intention for the work session.
    • E.g. Write 200 words of my introduction.
    • If it's a big task, break it down into smaller tasks so that you always know what you should be doing.
  6. Aim to improve your focus hours each day.
    • Always use a timer when you're working and track how many hours you work.
    • You'll realise that when you track it, you actually work way less than you think you're working.
    • Once you start tracking, then you can start to improve how much you focus each day.
  7. Take boring breaks.
    • Boring breaks = walking, exercise, reading, cooking, playing an instrument etc...
    • Stimulating breaks = scrolling, YouTube, p*rn, gooning
    • Boring breaks keep your dopamine low, meaning that getting back to work will be easier. Often, you'll be excited to work.
  8. Meditate and journal.
    • Journaling helps you to understand yourself. With 30-60 days of journaling you'll be able to figure out patterns that influence your focus. E.g. Sitting all day makes my neck hurt, and this makes me stop focusing.
    • Meditating improves your ability to notice when you've become distracted by thoughts. If you daydream, start practicing meditation so that you can catch yourself.