focus90 minDay Shift

Deep Work Routine for ADHD Professionals (90 min)

A 90-minute deep work routine optimized for adhd professionals. This day shift schedule template helps you achieve uninterrupted focus on cognitively demanding tasks with strategic breaks.

12030609🎨 CREATIV⚪ OTH
1h 30m
Total Scheduled
🎨 Creative
45m50%
Other
45m50%

Timeline

09:0009:10
Deep Work Preparation
Clear workspace, set clear objective, eliminate all distractions, prepare materials
09:1009:55
Deep Work Block 1
Uninterrupted, high-intensity cognitive work. No email, no phone, no interruptions
09:5510:05
Strategic Break
Walk, stretch, hydrate, brief mental reset. Avoid screens and decision-making
10:0510:30
Review & Shutdown
Document progress, plan next steps, shutdown ritual
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