Have you ever been working on a project for hours without taking a break, only to find that your mind refuses to stay focused anymore—whether you’ve finished the task or not? At that moment, your brain craves recreation and dopamine, and before you know it, you’re scrolling through social media or indulging in another dopamine-boosting activity for the rest of the day. This happens to me often, and I’ve always wondered why.
When I genuinely enjoy what I’m working on, my full attention remains on that task. I get so immersed that I don’t even realize how quickly 2-4 hours have flown by. But as soon as I finish—or sometimes even before I finish—I feel the need for rest and recreation. Inevitably, I end up watching reels or movies and lose all motivation to return to productive work for the rest of the day. I become completely undisciplined.
I don’t want that anymore. I want to stay disciplined and make the most of my day with minimal distractions.
After doing some research, I discovered that our brain requires rest after a period of focused work, typically around 30 minutes. If you don’t take a break, your focus will diminish, and your mind will start to wander. Now, you might argue, “But I can stay focused for more than an hour!” And yes, if you’re deeply interested in something, time seems to fly. However, when you push your brain for too long without a break, regaining focus after a distraction becomes much harder.
To tackle this, I’ve adopted the 30-minute time block method. Here’s how it works:
Step 1: Define Your Goal
Set a specific objective for your 30-minute block. Without a clear goal or strategy, you’re likely to waste time.
Step 2: Plan for a Minute
Take just one minute to plan how you’ll achieve your goal using minimal resources—time, energy, or tools.
Step 3: Eliminate Distractions
Put your phone on silent mode and get started.
Step 4: Take a Break
After completing the 30-minute block, take a 5-10 minute break. During this break, you can walk, stretch, listen to music (and maybe dance a little), or watch a short, funny video.
Step 5: Repeat
Set a new objective for the next block, plan for a minute, and dive in again.
This method helps you stay disciplined throughout the day. By the end of the day, you’ll feel accomplished and satisfied.
Now, what if the task you’re working on isn’t enjoyable? When we’re engaged in something we don’t like, it’s tempting to grab our phone to check notifications. To avoid this, you need a tracking app that will stop you from wandering.
Tracking Your Time Blocks
To keep track, you can use your phone’s timer or download an app. I’ve found the Forest app to be particularly effective. Set a 30-minute timer in the app, enable deep focus mode, and start working. If you try to open other apps, the deep focus mode will nudge you back to your task. After completing a time block, a virtual tree will be planted in the app, giving you a sense of accomplishment.
Managing Interruptions
Sometimes, while working, your brain might remind you of other tasks that need attention. To manage this, keep a sticky note or a notepad nearby. Whenever a new task comes to mind, write it down immediately. After the time block, decide whether it requires urgent action, can be scheduled for later, or can be delegated.
By adopting this 30-minute block method, you can build discipline and make it a habit. Give it a try, and after a month, you’ll be thanking yourself!
