Two hours of deep work can beat an entire day of distracted effort. Protecting your focus is a skill most of us never learned. I’ve been reworking my own routine lately, trying to carve out time for meaningful work in a world that rewards constant noise. This checklist below has helped me build a more intentional, focused rhythm. Here are 12 small, science-backed steps to structure your next deep work session: 1. Prioritize → Choose one meaningful task (no multitasking) 2. Protect the time → Block 1–3 hours on your calendar 3. Find a space → Somewhere quiet, with no interruptions 4. Prepare → Gather files, grab water, and eliminate friction 5. Put your phone away → Airplane mode. Out of reach. No exceptions. 6. Shut apps → Close Slack, email, and distracting tabs 7. Pen + pad → Jot down random thoughts so they don’t derail you 8. Headphones → Silence, white noise, or lyric-free music 9. Clear your mind → One deep breath before you begin 10. Use a timer → Try Pomodoro or set a session timer 11. Improve → Reflect and tweak your process after each session 12. Handle the basics → Sleep, nutrition, and movement matter more than we think This simple checklist has helped me refocus, and do better work in less time. Let me know if you’ve tried any of these. Or which one you’ll commit to this week. Big thanks to George Stern for this excellent graphic and breakdown. ♻️ Kindly repost to share with others Follow Benjamin B. Bargetzi for more on Neuroscience, Psychology & Future Tech | 88 comments on LinkedIn