Copyright Forbes
Have you ever sat down to finish one simple task, and suddenly hours have gone by? Your coffee’s cold, you are tired, and somehow, despite all that time, you don’t feel like you accomplished much. Many people deal with this feeling daily, which is why I would like to share something that sounds simple but changes everything: how to work in 45-minute blocks to improve your focus time. It’s one of the most powerful ways to protect your energy, get things done, and make room for the rest of your life. How Do The 45-Minute Blocks Work? I schedule all my meetings and tasks in 45-minute slots on my calendar. That gives me a 15-minute buffer to relax, check emails, or just reset before diving into the next thing. So, it’s always 45 minutes of focused work, 15 minutes of relaxation, followed by workouts or social time. The key is to protect your energy and stay fully present, one timebox at a time, during the 45-minutes blocks. No distractions, no emails, no social media. And there’s a reason this works so well; it’s not just preference, it’s science. Our brains aren’t designed for endless focus. They follow a natural rhythm, periods of peak concentration followed by dips in energy. It’s called the ultradian rhythm, where the alertness that rise and fall roughly every 90 minutes. The first 45 minutes are when you’re most creative and attentive. After that, your energy drops. When you try to push past that point, you’re not producing more; you’re just draining yourself. That’s why you might feel tired! So the 45-minute block isn’t random. It’s grounded in how your brain actually works. How To Put The 45-Minute Blocks Into Practice Pick one meaningful task, something that truly matters today. Set a timer for 45 minutes and give it your full attention. You can use a simple Pomodoro timer or apps that include built-in timers, such as Sunsama. The key is to stay fully present until the timer rings, with no multitasking, distractions, emails, or phone checks. MORE FOR YOU The 15-Minute Buffer When the timer rings, stop, even if you’re in the middle of something. That’s your cue to take a 15-minute buffer. Think of it as your permission to pause, recover, and reset before the next block begins. During that time, you can stand up, stretch, drink water, or take a short walk, anything that helps your mind and body recharge. If you prefer to check your emails, that’s also the perfect window to do it. Look for anything truly important that requires scheduling a new 45-minute block, respond quickly, or simply mark messages as read if no action is needed. Just make sure not to let the break last longer than 15 minutes. That small pause isn’t a distraction, it’s your built-in protection against burnout, helping you stay focused and energized for what comes next. Automating Your Timeboxing If this process sounds like a lot of planning, you’re not alone. Many people like the idea of scheduling tasks on their calendar or timeboxing, but struggle to find time to set it up every day. That’s why you can also try using timeboxing AI tools to automate the process. Apps like Sunsama take your tasks and calendar and automatically build a daily plan for you. They predict how long each task will take, help you spot overload before it happens, and even prompt you when it’s time to shut down for the day. Personalizing Your Rhythm If you have ADHD or a high-energy brain, 45 minutes might still feel long. Start with 30.
