The Promise
Working with your natural rhythms.
The Practice
Let’s focus for 90 minutes.
Then step away for 10–15.
No screens during the break.
The Principle
Your brain runs in 90-minute cycles.
Recovery increases output more than endurance.
When you’re surrounded by people but not truly known — choose one honest exchange.
When you’re running on empty and have nothing left for anyone, including yourself—a quick reset that lets you re-engage instead of just react.
Five to ten minutes between contexts — so work stress doesn’t come home with you, and you arrive somewhere actually present instead of scattered.
When relationships that matter are quietly drifting — pause and recalibrate.
For when you notice the room has gone quiet and noticeably awkward — and you’re not sure what to do with that information.
Your brain needs novelty and curiosity to stay sharp and engaged. When your mind feels dull or stuck — feed it something genuinely interesting.