The Focus Stack Protocol: A 90-Minute Deep-Work Block
Every layer (room, fuel, sound and the rules of the session) combined into one repeatable block. Run it, then tune it to you.
Each article on this site covers one layer. This is where they come together into a single session you can repeat every day. It’s built around a 90-minute block, which is long enough to get deep into a task and short enough to sustain (why 90 minutes?).
10 minutes before: set up
The room (why each step matters):
- Window open or ventilation on.
- Bright, cool-white light. Daylight if you can.
- Around 20 to 22 °C.
- Desk cleared. One task on screen.
- Phone in another room (more on friction).
The task: write the specific outcome on paper. “Draft sections 1 to 3”, not “work on report”.
Minute 0: fuel
- Caffeine: about 100 to 150 mg, which is a mug of filter coffee or a double espresso (dose and timing).
- L-theanine: 100 to 200 mg alongside it (why the pairing works). A capsule needs to go in 30 to 45 minutes earlier. A pouch can go in with your first sip (why pouches suit this).
- Water on the desk.
Minutes 0 to 5: sound on, timer on
- Instrumental only for anything involving words (sound guide).
- The same playlist or noise track every session, at low volume.
- Start a 90-minute timer and begin with the easiest piece of the task. Momentum beats motivation.
Minutes 5 to 85: the work
- One task. New thoughts go on a “later” list.
- No checking anything.
- Stuck? Switch to a different part of the same problem, not a different app.
The first 15 to 20 minutes often feel sticky. That’s normal. It’s the warm-up.
Minutes 85 to 90: land it
Write one line: where you got to and the exact next step. Your next session will start in seconds.
After: recover (15 to 20 minutes)
- Stand up and walk, ideally outside (why movement helps).
- Water, and food if it’s been a while (fuel guide).
- Not your phone. Scrolling isn’t a break.
- Flat? A few slow breaths with a long exhale, or a 10-minute NSDR track (state switches).
Stacking more than one block
| Block 1 | Block 2 | Block 3 | |
|---|---|---|---|
| When | Morning | Late morning / early afternoon | Afternoon |
| Caffeine | Yes | Optional, smaller | No, to protect sleep |
| L-theanine | Yes | Yes | Fine on its own |
| Break before | n/a | 15 to 20 min | 30+ min with a walk |
Two or three good blocks is a big day of deep work.
Tune it
Run it for a week. Track blocks completed and a 1 to 10 focus rating. Then change one variable at a time (caffeine dose, sound, block length) and keep what works.
General information, not medical advice. Supplements and stimulants affect people differently, so check with a GP or pharmacist before starting anything new, especially if you're pregnant, breastfeeding, on medication or have a health condition.
