20Test sounds for a week. Try noise, music, and quiet. Keep what helps.
21Move, then work. Take a quick walk before a hard job.
22Clear one spot. Tidy just your desk. Set a timer. Stop when it rings.
23Go outside. Take a short walk somewhere green.
24Make a tiny room. Hang long blackout curtains from floor to ceiling. Close off a small space, just a desk and your laptop. Nothing to see but your work.
25Film yourself working. Record a fast video (a time-lapse) while you work. It feels like someone is there with you. That helps you keep going.
Educational summaries of published research, in our own words, with sources cited. Not medical advice, and not affiliated with the named programs or their authors. See our privacy notice.