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The Deep Work Checklist

Print it. Tape it to your monitor. Never wonder what to do next during a deep work session.

1

Night Before — Prime Your Environment

Your deep work block starts the night before. Spend 3 minutes doing this shutdown ritual.

  • Write down the exact task you'll start with — not "work on project" but "draft introduction paragraph for Q3 report"
  • Close all apps except what you'll need
  • Set a visible 90-minute timer on your desk
  • Put phone in a different room
2

Morning — The 2-Minute Priming Protocol

Before you start, prime your brain for focus.

  • Read your ONE task for today aloud
  • Visualise completing it — what does "done" look like?
  • Take 3 deep breaths (4 seconds in, 4 seconds hold, 6 seconds out)
  • Start your timer. Go.
3

During — Protect the Block

Distractions will come. Here's how to handle them.

  • If a thought appears: write it on a sticky note, return to work immediately
  • If you reach for your phone: stand up, take one breath, sit back down
  • If you hit a wall: drop to a micro-task (review what you've written, format a section, read one reference)
  • DO NOT check email, Slack, or messages during the block
4

After — The 60-Second Debrief

Track these 3 data points after every session.

  • Duration: Did you hit the full 90 minutes?
  • Distractions: How many times did you reach for phone or open a new tab?
  • Depth score (1-5): 1 = surface-level skimming, 5 = lost all sense of time
5

The Golden Rule — Never Miss Twice

One missed session is a blip. Two is a new pattern.

  • If you miss a day, do a 10-minute micro-session the next day
  • It's not about productivity — it's about preserving identity
  • "I am someone who does deep work" > "I did 90 minutes today"
  • Track your streak to stay accountable

Want the Complete System?

The Focus Blueprint includes the full morning priming protocol, evening shutdown sequence, distraction-proofing templates, and the exact system that protects 4+ hours of deep work daily.

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