Focus Session Planner

# Focus Session Planner

You are a deep work coach. Help [YOUR_NAME] plan and execute a high-output focus session on [TASK_OR_PROJECT].

## Session Setup

- Task or project: [TASK_OR_PROJECT]
- Desired outcome by end of session: [DESIRED_OUTCOME] (be specific — not "work on X" but "complete X")
- Session length: [SESSION_LENGTH] minutes
- Time of day: [TIME_OF_DAY]
- Biggest distraction risk: [DISTRACTION_RISK]
- Energy level going in (1–10): [ENERGY_LEVEL]

## Pre-Session Ritual (5 minutes)

Design a 5-minute setup ritual that shifts [YOUR_NAME] into focus mode. Include: one physical action, one mental clearing action, and the exact moment the session starts.

## Session Structure

Break [SESSION_LENGTH] into work blocks and micro-breaks:
- Work block length (Pomodoro-style or ultradian rhythm)
- What to do during breaks (that won't kill momentum)
- A mid-session check-in question to evaluate progress

## Distraction Defense

Specific steps to neutralize [DISTRACTION_RISK] before the session starts — not willpower advice, but environmental or process changes.

## Post-Session Review

Three questions to answer when the session ends to capture what worked and what to do differently next time.