I've been working on improving my deep work sessions for a couple years and have developed a pretty solid system that works well for me. I wanted to share some things I've found useful:
Commit to a specific session length
Don't just give yourself all day to do deep work or say you'll stop when you feel like it. Set an intention to work hard for a certain period of time, perhaps 4 hours. This will give you a target and something you've committed to (and can hold yourself accountable to).
Take scheduled breaks
Ok, you've committed to doing 4 hours of deep work—and that's great! But don't attempt to work for 4 hours straight (few people can work with high levels of intensity for that long), and don't leave breaks to whenever you feel like it's time to take one (because you likely won't take one and will just continue to work at a sub-optimal level). So what's the best way to take scheduled breaks?
Use a timer
Often referred to the Pomodoro technique. This has numerous benefits beyond simply building in breaks. It provides a sense of urgency which raises your intensity of work. If you know you have 4 hours to work on something, you'll work at a lower intensity than if you know you only have 30 minutes. Intensity is so underrated when it comes to doing deep work. It's second only to intention, IMO. I personally like to do 30 minutes on with a 10-minute break, OR 50 minutes on with a 10-minute break. I will repeat this on-off cycle 4-6 times.
Know exactly what you're going to be working on
Now that you know how many cycles you're doing, make a plan for exactly what you'll work on for each one. Do this ahead of time. In my sessions, I have a template I fill out, including what the very first step will be to get started in a given cycle so I don't even need to think once that timer starts. Then after it's done I'll note down if it was completed or not (and if not, why). Having this type of intention and planning is very useful so the mind can just focus on doing the actual work.
Clear your environment
This is underrated. So many people think they can't focus when really they just operate in a distracting environment. Ensure your workspace is clear of everything except what you're working on. Don't have books or other documents visible. Ideally, do your deep work from somewhere that's not your typical work station. If possible, do not face a window when working. Many people have a great view of nature and think being able to see it will provide a more comforting work environment. This isn't the case for deep work. Face a wall. Better yet, work in a closet. The smaller the better. You don't want to see or think about anything other than the task at hand. If working from your computer, ensure all unnecessary tabs and apps are closed ahead of time. If you need one to do some aspect of your work, open it, do the thing, then close it. Keep shit clean.
PUT YOUR PHONE AWAY
And your smartwatch and any screens whatsoever. This should be obvious and is related to the above, but it deserves special mention. Before you begin your 4-hour session, turn your phone off and put it in another room. Studies show that having your phone visible, even if it's not on, creates a pull on your attention (another reason why clearing your environment completely is so important). Do NOT fetch your phone until you're done the entire 4-hour session.
Have a pen and paper beside you
The majority of distractions come not from external sources but your own mind. You'll have all sorts of thoughts that pop into your head, maybe about something you need to do later that day or some thing you want to look up. Write them all down so your mind doesn't start looping, trying to remember them while you work. This helps you avoid getting distracted and off course. You might also experience distracting emotions or feelings. Jot these down as well. Keeping a record of what distracted you is useful to reflect on over time as you can start to see patterns and better prepare ahead of time.
Before you start, take a moment to think about what distractions might pop up during your sessions
Are you expecting an Amazon delivery? An important phone call? Note these down and how you'll handle them when they arise. This is about intention (See a pattern here?).
Eat before, not during
Food is a distraction. Don't eat or snack, if possible. This holds for both the work portion as well as the break (but if you do need to eat, save it for the break). Having water beside you during your work is encouraged.
Induce state change
LeBron James doesn't just walk onto the court to start playing when the whistle blows, he's been warming up his body and his mind for some time. You need to do this too. Get your heart rate up before sitting down. Do some sprints outside. Or jumping jacks. Or breathwork. Also get yourself prepared mentally. This deep work session is going to be taxing; it's not going to be fun. You will not be in flow. But you're not only capable, you're built for this. Make sure you remind yourself of this.
During your break you'll also want to keep your state in mind. Getting your heart rate back up will help you tackle that next cycle after you're feeling cognitively drained. Some poker players will do wind sprints in the parking lot between games.
Make your breaks meaningful
Speaking of breaks, if you work sitting down, stand up for your break. If you work standing, sit down. Move your body, stretch, breathe, meditate. Think of yourself like an athlete that's taking a break before going back into the game. Do NOT check your phone or scroll the internet. Do NOT look at any screens. And if possible, do not even talk to anyone. If you need to do something, fold the laundry, put the dishes away—something analog.
Pay attention to your body and what you're doing with it
Fidgeting, twirling your hair are signs you've lost concentration. Be aware of what you're body's doing while you work. At first it'll feel impossible. But just keep at it. Over time you'll want to reduce the amount of involuntary movements your body makes. You'll want to be deliberate with your movements.
When I started doing these things, the amount of work I got done during my deep work sessions skyrocketed. At first, I could barely focus for 5 minutes without checking my phone or Slack or getting off task. But when I set up guardrails and utilized intention and intensity, everything changed. From there, it's just a matter of putting in the reps and getting better and better each time you do deep work.
Start with two cycles of 30 minutes, a couple times a week.
Then after a week or two, move up to three cycles, then four. Once you hit four 30-minute cycles, start to increase the 30-minutes to 35, 40 etc. until you hit 50 minutes. When you get to the point where you can do four 50-minute cycles, you'll be unrecognizable.
This training will dramatically impact both your professional life and your personal life. You'll start to see yourself paying more attention to conversations, to hobbies, to life in general. You'll learn how to go hours without checking your phone (even when you're not working). For me it's been truly remarkable.
