Opens every session. Set your intention: what will you work on, what does "done" look like, and what files/tabs do you need open?
Focus Work
Your deep-work window. Eliminate distractions and give full attention to one task. Resist the urge to check messages or multitask.
Wrap Up
Closes every session. Jot down what you finished, what comes next, and any blockers. This preserves momentum across breaks.
Short Break
A quick reset between sessions. Step away from your screen — stretch, breathe, refill water. Avoid email and social media.
Long Break
A deeper rest after every N sessions. Eat something, take a walk, or rest your eyes. 15–30 minutes is typical.
Sessions / Long Break
How many focus sessions before you earn a long break. The classic Pomodoro technique uses 4. Increase for longer work blocks.
Total Work Sessions
How many focus sessions in your full work block. After the last session's Wrap Up, the timer completes. Each session = Planning + Focus + Wrap Up time. Half-day ≈ 4–6 sessions; full day ≈ 8–12.