□ The Dopamine-Driven 20-Minute Focus Sprint

A 5-step framework that turns a chaotic day into high-value bursts of work, designed to maximize hyperfocus and reduce task paralysis.

Focus Sprint Timer

20:00

Start Sprint Pause Reset

□ The 5-Step Hyperfocus Loop

1. Pinpoint the "Must-Do" Task

Commit 20 minutes to the **single, highest-impact item** that absolutely has to be done.

Why the Single Task?

Concentration is a limited resource. A 20-min sprint forces your brain to filter the "nice-to-have" distractions and gives your focus immediate, singular clarity.

2. Validate the Urgency

Ask, "**Why is this task worth 20 minutes of my focus?**" Write down a one-sentence justification.

The Brain Hack

This step protects you from **"task-shopping"** and chasing novelty. If the justification feels weak, immediately re-rank your list.

3. Nail Down the Finish Line

Define the **SPECIFIC, TINY outcome** you will achieve in exactly 20 minutes.

□ Use the template: "By the end of this block, I will have X completed." (e.g., "I will draft the opening paragraph.")

The Power of Specificity

A vague goal invites the brain to wander. A concrete, tiny goal gives your hyperfocus something solid to lock onto.

4. Map Out the Dopamine Hits

Break your main goal into **3–5 micro-actions** that are all less than 20 minutes.

• Aim for **~5 minutes per micro-task**.
• **Pre-load all tools** and documents to prevent startup friction.

The Reward System

Each completed micro-task releases a small shot of dopamine, which keeps you motivated and sustains your hyperfocus for the full 20 minutes.

5. Sprint, Check, & Win

Work through the micro-tasks using scheduled **5-Minute Checks** to keep your focus from derailing.

⏱️ Set the 20-min timer and listen for the check reminders to realign your focus.

Real-Time Monitoring

This process turns the block into a disciplined sprint and trains your ability to control and return your focus when distracted.

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□ Execution & Monitoring: The 5-Minute Check

The **5-Minute Check** is your anti-derailment system. Use a timer that notifies you every 5 minutes (a gentle chime works best).

The Deviation Check

**Ask:** "Am I still on the exact micro-task?"

**Purpose:** To immediately interrupt task-switching or deep-dives that aren't the priority. If **No**, stop and realign.

This is crucial for **hyperfocus control**. If you realize you're researching something tangential, pause, note the idea for later, and return to the planned micro-action.

The Blocker Rule

**Ask:** "Did a blocker arise?" (e.g., "Need data from X")

**Rule:** **Note it down and PAUSE the timer.** Do not derail your sprint to fix it; revisit the blocker in a dedicated future block.

Moving a blocker to a later block prevents **context switching cost**, which is highly disruptive to the flow state.

□ Recommended Focus Tools (Your External Brain)

A. All-in-One: Timer + Task Lists

• **TickTick:** Excellent customizable task manager with a **built-in Pomodoro timer** (set to 20 minutes) and powerful sub-tasking for micro-actions.
• **Focus To-Do:** Directly combines a to-do list with a highly customizable timer. Great for visual priority tracking.

B. Gamification: The Dopamine Providers

• **Forest App:** The ultimate anti-distraction tool. Plant a virtual tree for your 20-min block; if you switch to another app, the tree dies.
• **Llama Life:** Designed for people with AuDHD. Turns tasks into a short, timed list with positive sounds for micro-task completion.

C. Visual & Anti-Paralysis Tools

• **Tiimo:** A highly visual daily planner built specifically for AuDHD users. Uses colorful, visual timelines to make abstract time concrete.
• **Goblin Tools:** Features a "Magic To Do" that uses AI to instantly break down overwhelming tasks (e.g., "Clean the garage") into small, manageable micro-steps—perfect for quickly completing Step 4.