The 90 30 5 Focus Protocol

Pick one target by 8:45 am, run 2x90 blocks before 1:00 pm, shut down at 5:30 pm

Author

NoFluffWisdom .
06 Oct • Estimated Reading Time: 4 minutes

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you do not need motivation
you need start times
you need hard edges
clock in, then win

The Framework

  1. One decision by 8:45 am
    Example: At 8:45 write 1 line like "Draft page 1 to 600 words" on paper, then set a phone alarm titled "ONE THING" for 8:45 tomorrow.

  2. 2x90 deep-work blocks before 1:00 pm
    Example: Block 9:00 to 10:30 and 11:00 to 12:30 for the single target, door closed, phone in another room.

  3. 30 minute admin at 2:00 pm
    Example: From 2:00 to 2:30 process inbox, chat, and bills in one pass, cap replies to 3 sentences or schedule a call.

  4. The 5 Tab Rule
    Example: Keep 5 tabs or fewer from 9:00 to 3:00, if you hit 6 close tabs to return to 5 within 60 seconds.

  5. Shutdown ritual at 5:30 pm
    Example: From 5:30 to 5:45 write 3 wins, 1 blocker, and the exact 8:45 decision for tomorrow, then power the laptop off.

Enforcement: No new tasks after 6:00 pm, any missed 90 minute block is repaid at 9:00 am the next workday.

Do this today

  • By 8:45 am, choose 1 target with a number, like "Outline 3 slides" or "Call 5 prospects."

  • Calendar 9:00 to 12:30 as two 90 minute sessions with a 30 minute break at 10:30, mark them as busy.

  • Put phone in another room from 8:55 to 12:30, enable Do Not Disturb for 4 hours.

  • Set 2:00 to 2:30 as the only input window, archive any message older than 7 days.

  • At 5:30 log 3 wins, 1 blocker, and tomorrow's 8:45 decision, then close the laptop.

Rotating micro-device

  • Constraint Card: On a sticky note write "No inbox until 2:00, 2x90 before 1:00, 5 tabs max," place it on your keyboard, do not remove it until 5:30.

Cut the fluff, run this for 7 days.
What time will you start block one tomorrow?
NoFluffWisdom

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