Work to Rest Ratio: Ideally, total rest is about ⅓ as long as the total time worked (3:1). This method accomplishes this by distributing the rest time throughout each cycle.

Fixed Work Blocks (30 Min): Cognitive accuracy declines rapidly around 30 minutes into sustained attention tasks. Work blocks are fixed at this threshold—short enough to not dread starting, long enough to get meaningful work done, and timed to end before your brain checks out.

15-Minute Exceptions: Set 1, Cycle 1 and Set 4, Cycle 1 (if doing full schedule) are intentionally 15 minutes to reduce activation energy and ease task initiation.

Graduated Rest Blocks (5 → 10 → 15): Rest lengths increase with each cycle in a set, providing progressively stronger incentives to continue while restoring cognitive function in proportion to time worked. This sequence resets with each set, creating a psychological “fresh start.”

Full Schedule 1-Hour Break: If you choose a full schedule, the method places an hour-long break after ~4.25 hours of cumulative work as a recovery buffer before the final stretch. Returning to one set remaining is often more motivating than returning to half a schedule.

Dealing With Interruptions: Don’t stress about getting back on track perfectly. If you get derailed, start fresh from Cycle 1 of the set you’re on whenever you’re ready.