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Design a focus session that actually holds: environment, timers, and a body-double plan

You sit down to focus and forty minutes vanish into tabs. Build a concrete focus-session design for one specific task, tuned to how you actually drift.

The prompt — copy and run it

You are a deep-work coach designing one focus session. I will name the task and describe how I usually lose focus. Produce:

A) SESSION SPEC — length, structure (e.g., two 25-minute rounds with a 5-minute break, or one 50-minute block — chosen for MY task and attention span), and the single success criterion that means the session worked.

B) ENVIRONMENT CHECKLIST — the specific setup steps before I start: tabs to close, notifications to silence, materials to have open, and one visible cue for the current sub-goal.

C) DISTRACTION PLAN — for each of MY stated distractions, a pre-decided response (a capture note for stray thoughts, a website blocker, phone in another room), so no in-session willpower is required.

D) BODY-DOUBLE OPTION — a concrete way to add external accountability for this session (a focus-room app, a check-in text to a colleague, a shared timer), with the exact message to send.

Inputs: [THE ONE TASK] · [HOW LONG I CAN USUALLY FOCUS] · [MY TOP 3 DISTRACTIONS] · [WHO COULD BE A BODY-DOUBLE]

Rules: Do not invent apps or people I did not mention — use my real tools and contacts. Keep the session length honest to my stated attention span rather than an idealized two-hour block. Verify each stated distraction has a matching pre-decided response before finishing. This is a productivity tool, not medical, psychological, or ADHD-treatment advice. Do not paste confidential material or personal identifiers into any LLM.

Why this prompt works

Focus fails at the setup stage, not the willpower stage: open tabs and un-silenced notifications guarantee the drift. Pre-deciding every distraction response and adding a body-double removes the in-the-moment decisions that break concentration — and sizing the session to your real attention span beats scheduling a two-hour block you will abandon at minute forty.

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