How to overcome resistance and get into deep focus (Pomodoro 2.0)

Going deep takes time. Just as we can’t get into deep sleep immediately after lying down, we can’t get into deep focus right after sitting down. If we want to focus deeply, we first need to get beyond the natural resistance we all face when we start working on something challenging.

What to do

Whenever you’re resistant to focusing deeply, set a timer and commit to working without distractions for just 30 minutes. After that, add another 15 to 60 minutes – if you feel like it (spoiler: you probably will). In short, follow my Pomodoro 2.0 technique.

Why it works

Each session of deep focus has three distinct phases. In phase 1, we struggle toward focus: Whenever we begin working on a challenging task, focusing naturally feels hard, and it’s difficult to suppress our instinctive urges to distract ourselves or quit. Phase 1 takes 10-15 minutes.

If we make it through the first phase, we get into phase 2. This is where the magic happens: Maintaining deep focus and resisting our urges feels much less effortful, and we might even get into the flow state. Phase 2 lasts 45-60 minutes.

Finally, we approach the focus limit and enter phase 3. After 55 to 75 minutes, our ability to maintain deep focus eventually decreases, and we move toward the end of a 90-minute ultradian rhythm. Suppressing our urges gets hard again, and we need a break. Phase 3 takes 10-15 minutes.

How to do it

Francesco Cirillo’s Pomodoro technique can help us with the hardest part of the way to focus (and flow): getting started. In its classic form, we commit to working on a task for 25 minutes, taking a five-minute break, and repeating that cycle up to three times. 

While this technique is helpful to get going, it’s far from ideal for focusing on challenging “deep work”. The reason: Our minds need up to 23 minutes to refocus on a task after an interruption. If we take a 5-minute break after 25 minutes, which is right after getting beyond struggling toward focus (phase 1), we miss most of the productive potential of focus and flow (phase 2).

That’s why I use an altered version of the Pomodoro technique – the Pomodoro 2.0. It’s as simple as the original one, but much better for challenging “deep work”: First, set a timer and commit to focusing deeply without distractions for just 30 minutes. Second, when the 30 minutes are up, decide whether you want to continue for another 15 to 60 minutes. If that’s the case, reset the timer accordingly and continue working.

Here’s my guess about what will happen: Nine out of ten times, you'll extend your session and spend plenty of time in focus and flow (phase 2). And after 45 to 90 minutes, you'll be amazed at how much you can accomplish in a short amount of time.

So try my Pomodoro 2.0 technique tomorrow morning – and let me know how it went. And if you can think of one person who could benefit from doing the same, please share this post with them.

Until next week,
Christian

1 more way I can help you

Do you struggle with focusing on the important tasks despite jumping from one urgent task to the next? Do you feel tired in the morning and throughout the day despite sleeping 7 or 8 hours at night? Do you have trouble dealing with high stress at work and “turning it off” at home?

If so, my Sustainable Productivity Habits 1-on-1 coaching program might help. In the program, I help executives, entrepreneurs and CEOs build rock-solid habit systems for deep focus, deep sleep, and mastering stress. It takes 12 weeks and is limited to 15 seats at a time.

While all 15 seats are currently occupied, I’ll have 2 open seats starting in August or September. If you’re interested in taking one of these, learn more about the program and get in touch here – or reply to this email so we can have a chat.