The 90/20 Protocol

The method is simple: work in a focused 90-minute sprint, then take a 20-minute recovery break. During the sprint, commit to one task with full concentration. No email, no messages, no switching. During recovery, fully disengage: walk, stretch, eat, or do nothing.

A sprint usually has a shape. The first stretch is warming up as you settle in. The middle is your deepest focus. Near the end, attention starts to fade, so wrap up your sub-task and prepare to stop. Then recover.

This works because it respects your energy instead of fighting it. A few deep, protected sprints tend to beat a long day of scattered effort.