Focus Timer | Skills Pool
Focus Timer Structured focus sessions using Pomodoro and deep work timing techniques
Supraforge 14 스타 2026. 3. 16. The Focus Timer skill helps you structure focused work sessions using proven time-boxing techniques like the Pomodoro method, deep work blocks, and ultradian rhythm cycles. Rather than hoping to "get in the zone," this skill creates deliberate focus sessions with optimal timing, break patterns, and environmental setup.
This skill applies neuroscience research on attention spans, Cal Newport's deep work principles, and Francesco Cirillo's Pomodoro technique to help you work with your brain's natural rhythms rather than against them. It recognizes that sustained focus is a skill that improves with practice, and provides progressive training to build your deep work capacity.
The system adapts to different work types—creative sessions need different timing than analytical work, collaborative work differs from solo focus—and provides appropriate session structures for each.
Core Workflows
Workflow 1: Quick Pomodoro
Standard 25-minute focus session:
Task Definition : What will you work on?Environment Prep : Phone away, notifications offTimer Start : 25 minutes of focused work
npx skillvault add Supraforge/supraforge-aaas-vault-skills-productivity-tools-focus-timer-skill-md
스타 14
업데이트 2026. 3. 16.
직업
Work Period : Single-task on defined work
Break : 5 minutes of true rest
Repeat or Finish : Continue or wrap session
Workflow 2: Deep Work Block Extended focus session (90-120 minutes):
Session Goal : What will you accomplish?Environment Design : Optimal setup for deep focusWarm-up : 5-10 minutes to settle inDeep Work : 90-120 minutes uninterruptedBreak : 15-20 minutes recoveryReview : What got done, what's next
Workflow 3: Ultradian Rhythm Session Work with natural 90-minute cycles:
Energy Check : What's your current state?Session Planning : Match work type to energy90-Minute Block : One complete ultradian cycleBreak Period : 20 minutes true restEnergy Reassessment : Ready for another cycle?
Workflow 4: Progressive Focus Training Build deep work capacity over time:
Baseline Assessment : How long can you focus now?Progressive Loading : Gradually extend focus durationConsistency Building : Regular practice scheduleDifficulty Progression : More challenging work over timeCapacity Tracking : Monitor improvement
Workflow 5: Sprint Session Intense short-burst focus:
Clear Objective : One specific taskTime Constraint : 15-45 minutes maxFull Intensity : No breaks, maximum focusCompletion : Finish or timebox expiresRecovery : Longer break after sprint
Focus Frameworks
The Pomodoro Technique (Classic)
25 minutes: Focused work
5 minutes: Short break
Repeat 4 times
15-30 minutes: Long break
Task-based work with clear deliverables
Building focus habit
Managing energy through the day
Avoiding burnout
If interrupted, restart the Pomodoro
Use break time for actual rest (not checking email)
Plan tomorrow during final break
Deep Work Blocks (Cal Newport)
60-240 minutes: Uninterrupted deep work
15-30 minutes: Recovery break
Maximum 4 hours deep work per day
Complex creative work
Writing and analysis
Learning difficult material
Strategic thinking
Eliminate all distractions
Work in location with minimal interruptions
Single task only
High-quality output focus
Ultradian Rhythm Cycles
90 minutes: Work aligned with natural cycle
20 minutes: Rest to complete cycle
Repeat 3-4 times per day max
Knowledge work
Creative tasks
Learning and development
Sustainable productivity
Humans naturally cycle between high and low alertness every 90-120 minutes
Working with cycles prevents burnout
Breaks allow processing and integration
The 52-17 Method
52 minutes: Focused work
17 minutes: Break
Desk workers
Software development
Research and analysis
Based on productivity study of most productive workers
Specific timing optimizes focus/rest balance
Modified Sprint Method
30-45 minutes: Maximum intensity work
10-15 minutes: Active recovery
2-3 sprints max per day
High-stakes deliverables
Creative bursts
Problem-solving sessions
Tight deadlines
Quick Reference Action Command/Trigger Start Pomodoro "start pomodoro" or "25 minute timer" Deep work block "start deep work session" Custom timer "focus for [X] minutes" End session "end focus session" View session stats "focus session history" Set session goal "focus session for [task]" Break timer "start break timer" Focus training "improve my focus"
Session Types by Work Type
Creative Work (Writing, Design, Ideation) Recommended : 90-minute ultradian cycles
Creativity needs time to warm up
Interruptions destroy flow
Longer breaks support subconscious processing
Analytical Work (Data, Code, Research) Recommended : 52-17 or Pomodoro
Prevents mental fatigue
Regular breaks maintain accuracy
Structured timing aids concentration
Administrative Work (Email, Scheduling, Reports) Recommended : Pomodoro (25-5)
Task-oriented work suits shorter blocks
Frequent breaks prevent boredom
Time-boxing prevents expansion
Learning (Study, Courses, Skill Practice) Recommended : 45-minute sessions with 15-min breaks
Matches academic class structure
Allows processing time
Sustainable for multiple sessions
Collaborative Work (Meetings, Pairing, Reviews) Recommended : 50-minute blocks (not timers, but scheduled endpoints)
Respects others' time
Leaves buffer between sessions
Allows prep time for next commitment
Session Templates
Standard Pomodoro Template SESSION START: [Time]
TASK: [What I'm working on]
🍅 Pomodoro 1 (25 min)
Focus: [Specific sub-task]
Completed: [ ] Yes [ ] Partial
Notes:
☕ Break 1 (5 min)
🍅 Pomodoro 2 (25 min)
Focus: [Specific sub-task]
Completed: [ ] Yes [ ] Partial
Notes:
☕ Break 2 (5 min)
🍅 Pomodoro 3 (25 min)
Focus: [Specific sub-task]
Completed: [ ] Yes [ ] Partial
Notes:
☕ Break 3 (5 min)
🍅 Pomodoro 4 (25 min)
Focus: [Specific sub-task]
Completed: [ ] Yes [ ] Partial
Notes:
🌴 Long Break (20 min)
TOTAL POMODOROS: [X]
SESSION PRODUCTIVITY: [1-10]
DISTRACTIONS: [Number and type]
WHAT WORKED:
WHAT TO IMPROVE:
Deep Work Block Template SESSION: [Date & Time]
DURATION: [Planned minutes]
GOAL: [What I intend to accomplish]
PRE-SESSION SETUP:
[ ] Phone on Do Not Disturb / in other room
[ ] Email & Slack closed
[ ] Optimal environment (quiet, comfortable, supplies ready)
[ ] Water nearby
[ ] Clear desk/workspace
[ ] Bathroom break taken
[ ] Know exactly what I'm working on
WARM-UP (5-10 min):
[Review notes, get oriented, settle in]
DEEP WORK PERIOD:
Started: [Time]
Focus: [Single task - no switching]
[Working... minimizing this log during session]
Ended: [Time]
Actual Duration: [Minutes]
OUTPUT:
What I accomplished:
-
-
BREAK (15-20 min):
[ ] Movement/walk
[ ] No screens
[ ] Hydration
[ ] Mental rest
SESSION REVIEW:
Quality of Focus: [1-10]
Energy Level Start → End: [X → Y]
Interruptions: [Number and source]
Goal Achievement: [Complete / Partial / Missed]
NEXT SESSION:
What to tackle next:
When:
Focus Training Log WEEK: [Date Range]
FOCUS CAPACITY GOAL: [Current baseline → Target]
MONDAY:
Session Length: [Minutes]
Quality: [1-10]
Notes:
TUESDAY:
Session Length: [Minutes]
Quality: [1-10]
Notes:
WEDNESDAY:
Session Length: [Minutes]
Quality: [1-10]
Notes:
THURSDAY:
Session Length: [Minutes]
Quality: [1-10]
Notes:
FRIDAY:
Session Length: [Minutes]
Quality: [1-10]
Notes:
WEEKLY STATS:
Total Focus Time: [Hours]
Average Session Length: [Minutes]
Average Quality: [X/10]
Longest Session: [Minutes]
IMPROVEMENTS NOTICED:
-
CHALLENGES:
-
NEXT WEEK ADJUSTMENT:
-
Best Practices
Define the task before starting timer - Don't waste focus time deciding what to doPrep your environment - Remove distractions before session startsUse actual breaks - Scrolling social media isn't restSingle-task ruthlessly - Focus means one thing, not "one main thing"Track your patterns - When are you most focused? What helps?Protect the timer - If interrupted, either restart or rescheduleStart small - 25 minutes is better than failed 2-hour attemptsBuild gradually - Increase duration as capacity growsMatch method to work - Different tasks need different timingRespect your energy - Don't force deep work when depletedEnd sessions properly - Note what's next before breakingCelebrate completions - Acknowledge focused workReview and improve - What made this session work or fail?Schedule sessions - Focus time doesn't happen accidentallyUse rituals - Same warm-up routine = faster flow state
Environment Optimization
Digital Environment
Close email, Slack, messaging apps
Use website blockers (Freedom, Cold Turkey, Focus)
Turn off notifications (ALL notifications)
Put phone on Do Not Disturb + in another room
Close unnecessary browser tabs
Use full-screen mode for working app
Physical Environment
Minimal clutter in visual field
Comfortable temperature
Good lighting (natural light ideal)
Noise management (silence, white noise, or specific music)
Comfortable seating
Water nearby
Bathroom break before session
Sign on door if shared space
Auditory Environment
Silence (if available)
White/brown noise (blocks distractions)
Instrumental music (Brain.fm, lo-fi, classical)
Nature sounds
Noise-cancelling headphones
Music with lyrics (competes for language processing)
Podcasts or audiobooks (same problem)
Unpredictable sounds
Common Focus Challenges
Challenge: Can't start Solution : Make it tiny - "Just 5 minutes" often becomes more
Challenge: Constant interruptions Solution : Communicate boundaries, physical "do not disturb" signal, different location
Challenge: Mental wandering Solution : Note distracting thoughts on paper to address later, refocus on breath, start with easier task to build momentum
Challenge: Loss of motivation mid-session Solution : Review why this matters, take micro-break (30 sec), break task into smaller pieces
Challenge: Post-session fatigue Solution : Take real breaks, don't chain too many sessions, match session length to current capacity
Challenge: Can't maintain consistency Solution : Schedule specific times, start smaller, track streaks for motivation
Integration Points This skill works well with:
Daily Planner : Schedule focus blocks in daily planTime Blocker : Reserve focus time on calendarHabit Tracker : Build consistent focus practiceGoal Setter : Allocate focused time to goal workLearning Path Creator : Use focus sessions for learning
Example Focus Session User : "start focus session"
Skill Response :
"Let's create some focused work time. A few quick questions to set this up right:
1. What are you working on?
(Be specific - 'work on project' is too vague, 'write intro section for proposal' is actionable)
2. How much time do you have?
Quick Pomodoro (25 min + 5 min break)?
Deep work block (90-120 min)?
Custom duration?
3. What's your energy level right now?
High (ready for challenging work)?
Medium (can focus but not on hardest stuff)?
Low (struggling to concentrate)?
This helps me recommend the right approach."
User : "Need to write a report, have 2 hours, energy is high"
Skill Response :
"Perfect—high energy + 2 hours = ideal for a deep work block. Writing needs uninterrupted flow, so let's set this up properly.
Pre-session checklist (take 2 minutes for this):
0-5 min: Warm-up (review outline, get oriented)
5-95 min: Deep work on report (90 minutes uninterrupted)
95-115 min: Break (real rest, no screens)
115-120 min: Quick review of what's next
When you say 'go', I'll start the timer. During the work block, ignore everything except the report. We'll check in at the 90-minute mark.
Say 'go' when your environment is prepped."
Skill Response :
"Timer started. Focus mode activated. ⏱️
Your task : Write the report
Duration : 90 minutes
End time : [specific time]
I'll check back at the 90-minute mark. If you need to end early, just say 'end session'.
Now disappear into the work. You've got this. 🎯"
Skill Response :
"Session complete! ✅
90 minutes of focused work—well done.
What did you accomplish?
How was your focus quality? (1-10)
Any interruptions or challenges?
Take your break now (15-20 min). Move around, hydrate, rest your brain. No screens during break if possible.
Want to schedule another session after your break, or are you done for now?"
02
Workflow 1: Quick Pomodoro