1. The 90-Minute Focus Block

Your brain operates in ultradian rhythms—90-minute cycles of peak focus followed by 20-minute recovery.

✅ Do:

  • Schedule deep work in 90-minute chunks

  • Use apps like Focus@Will (science-backed soundtracks)

  • Protect blocks with “Do Not Disturb” mode

🚫 Stop:

  • Constant task-switching (it drains cognitive energy)

  • Open-door policies (schedule “office hours” instead)

Client Example: A Bristol architect reclaimed 14 hours/month by batching client calls into two afternoons weekly.

2. The Eisenhower Matrix 2.0

Traditional prioritization fails because urgent ≠ important. Upgrade your matrix with:

Quadrant Strategy Tool
Urgent + Important Do immediately Time-block
Not Urgent + Important Schedule strategically Asana/Trello
Urgent + Unimportant Delegate with SOPs Loom videos
Not Urgent + Unimportant Automate or eliminate Zapier

3. The 5-4-3-2-1 Reset

When overwhelmed:

  • 5-minute walk outside (resets dopamine)

  • 4 deep breaths (activates parasympathetic nervous system)

  • 3 priority tasks written by hand (engages kinesthetic memory)

  • 2-minute hydration break

  • 1 focused action to rebuild momentum

The 7-Day Time Audit Challenge

Track every 30 minutes for one week using:

  1. Toggl Track (app)

  2. Color-coded categories (e.g., client work, admin, growth)

  3. Sunday review to identify:

    • Top 3 time-wasters

    • Peak energy windows

    • Delegation opportunities

Pro Tip: Clients who complete this audit typically find 11-15 recoverable hours/month.

Your Time Management Toolkit

  • Automation: Zapier for workflows

  • Delegation: Upwork for virtual assistants

  • Focus: Freedom.to to block distractions

  • Planning: SkedPal for AI scheduling

Ready to upgrade your time management?
Book a free Productivity Power Hour to:
🔹 Identify your biggest time leaks
🔹 Create a customised recovery plan
🔹 Implement one tool immediately

📅 Schedule yours today:
📞 01392 325225 | 📧 andrewdegroot@actioncoach.co.uk

#TimeManagement #Productivity #BusinessGrowth