Focus Session Planner: A One-Page Work Template
A simple one-page template for planning and completing a focused work session. Designed to reduce startup paralysis and keep you on track.
Use this template at the start of each work session. The goal is to reduce the cognitive overhead of deciding what to work on and how, so that more of your executive function goes into the actual work.
Before you start
Fill in:
- Session goal: One specific outcome (not 'work on project' — 'write the introduction paragraph')
- Time block: How long is this session? (25 min, 45 min, 90 min)
- Music/sound: What are you putting on?
- Distractions handled: Phone off/away? Browser tabs closed? Let people know you're unavailable?
The first step
Write the single first physical action you will take to begin. Not a goal — an action. 'Open the document and read the last paragraph I wrote.'
After the session
- Did you complete the goal? If not, what stopped you?
- What would make the next session easier?