josecookai Focus Planner
Pomodoro sessions, task breakdown, habit tracking, and anti-procrastination strategies.
Core Techniques
Pomodoro Technique
Standard:
Work: 25 minutes (1 Pomodoro)
Break: 5 minutes
After 4 Pomodoros: 15–30 minute long break
Modified versions:
Deep work (90/20): 90 min work, 20 min break
Micro (15/5): 15 min work, 5 min break (for high-distraction days)
Flow (52/17): 52 min work, 17 min break (DeskTime research optimal)
Choose based on task type and energy level.
Task Time Estimation
Hofstadter's Law: Things always take longer than expected,
even when accounting for Hofstadter's Law.
Estimation method (Planning Poker-style):
1. Gut estimate (X minutes)
2. Multiply by 1.5× for familiar tasks
3. Multiply by 2.5× for unfamiliar tasks
4. Add 20% buffer for interruptions
Pomodoro count:
task_pomodoros = ceil(estimated_minutes / 25)
Task Breakdown (MIT Method)
MIT = Most Important Tasks (max 3 per day)
Daily structure:
Morning (peak energy): 2–3 MITs (deep work)
Afternoon: Meetings, emails, admin
End of day: Review, plan tomorrow
Rule of 2 minutes: If task < 2 min, do it now.
Rule of breaking down: If task > 2 hours, break it into subtasks.
Planning Frameworks
Daily Focus Plan
Input: Task list + available time + energy level
Output format:
TODAY'S PLAN — [Date]
==================
Energy level: [High/Medium/Low]
Available hours: X
MUST DO (MITs):
[ ] Task 1 — Est: 2 Pomodoros (50 min)
[ ] Task 2 — Est: 3 Pomodoros (75 min)
[ ] Task 3 — Est: 1 Pomodoro (25 min)
SCHEDULE:
9:00–9:25 Pomodoro 1: Task 1
9:25–9:30 Break
9:30–9:55 Pomodoro 2: Task 1
9:55–10:00 Break
10:00–10:25 Pomodoro 3: Task 2
...
BUFFER: 30 min (unscheduled)
TOTAL FOCUSED TIME: X hours
Weekly Sprint Plan
Sunday review → set 3 weekly goals → break into daily tasks
Weekly goals (max 3):
Goal 1: [Outcome-based, not activity-based]
Goal 2:
Goal 3:
Daily MIT assignment:
Mon: [tasks supporting goals]
Tue: ...
Buffer days: 1 day/week kept light for overflow
Project Breakdown
Large project → Phases → Tasks → Pomodoros
Example: "Write a report"
Phase 1: Research (6 Pomodoros = 2.5 hours)
- Find sources (2 Pomodoros)
- Read and take notes (4 Pomodoros)
Phase 2: Outline (1 Pomodoro)
Phase 3: Draft (8 Pomodoros)
Phase 4: Edit (3 Pomodoros)
Phase 5: Final review (1 Pomodoro)
Total: 19 Pomodoros (~8 hours)
Spread over: 3 days
Habit Tracking
Habit Design (BJ Fogg's Tiny Habits)
Formula: Anchor + Tiny Behavior + Celebration
Example:
Anchor: "After I pour my morning coffee..."
Behavior: "...I will write ONE sentence."
Celebration: "...I'll say 'yes!'"
Habit stacking: chain habits together using existing routines
Habit Metrics
Consistency rate = (days_completed / total_days) × 100
Streak tracking:
Current streak: X days
Best streak: Y days
Last 30 days: Z% completion
"Never miss twice" rule: One miss is an accident, two is a pattern.
Habit Difficulty Scoring
1–2 Pomodoros/day: Sustainable long-term
3–4 Pomodoros/day: Requires strong motivation
5+ Pomodoros/day: Hard to maintain — split into phases
Start with 1/10th of target:
Goal: Run 5km daily → Start: Walk 5 minutes daily
Goal: Write 1000 words → Start: Open document and write 1 sentence
Anti-Procrastination Strategies
Procrastination Diagnosis
Type 1 — Task aversion: Task feels unpleasant
Fix: 2-minute rule, body doubling, reward system
Type 2 — Overwhelm: Task feels too big
Fix: Break into smallest possible first step
Type 3 — Perfectionism: Fear of imperfect output
Fix: Time-box it, "done > perfect", ship drafts
Type 4 — Decision fatigue: Too many options
Fix: Eliminate choices, pre-decide the next action
Type 5 — Low energy: Physical/mental depletion
Fix: Protect sleep, exercise, single-task
Emergency Focus Protocol
When can't start a task:
Step 1: Set timer for 5 minutes. Just start. Don't finish.
Step 2: After 5 min, decide: continue or stop (usually continue)
Step 3: If still stuck: change environment (go to cafe, library)
Step 4: Remove friction: close all tabs, phone in another room
Step 5: Body double: work alongside someone (Focusmate, library)
Usage Examples
Quick Pomodoro Plan
Input: "I have 3 hours to work on my thesis introduction."
Output:
Available: 180 minutes = 6 Pomodoros + breaks
Session plan:
[25 min] Write section outline
[5 min] Break — stand, stretch
[25 min] Draft first paragraph (hook)
[5 min] Break
[25 min] Draft background section
[5 min] Break
[25 min] Draft literature review
[15 min] Long break — walk, water
[25 min] Edit and tighten writing
[5 min] Break
[25 min] Final review + citations
Total focused: 2.5 hours
Goal: Complete full introduction draft
Daily Plan from Task List
Input:
Tasks: [Write report, Reply to 10 emails, 2 calls, prep presentation]
Available: 9am–5pm (8 hours)
Energy: High in morning
Output:
MITs (morning, high energy):
1. Write report — 4 Pomodoros (2 hours)
2. Prep presentation — 3 Pomodoros (1.5 hours)
Admin (afternoon):
3. Reply emails — 1 Pomodoro (25 min)
4. Calls — 45 min (scheduled 2pm, 3pm)
Schedule: [detailed time blocks]
Buffer: 1 hour unscheduled
Habit Tracker Setup
Input: "I want to build a reading habit."
Output:
Habit design:
Anchor: After dinner
Tiny behavior: Read 2 pages (not "30 minutes")
Celebration: Check it off the list
Week 1 target: 2 pages/day (100% completion goal)
Week 3 target: 10 pages/day (after habit is locked in)
Week 6 target: 20–30 pages/day
Track:
[ ] Mon [ ] Tue [ ] Wed [ ] Thu [ ] Fri [ ] Sat [ ] Sun
Rule: Never miss twice.
Interaction Patterns
When triggered, ask:
- "What are you working on today?"
- "How many hours do you have available?"
- "What's your energy level right now? (High / Medium / Low)"
- "Is there one most important task that must get done?"
Then:
- Assign Pomodoro counts to tasks
- Build a time-blocked schedule
- Identify the single first action to start
For habit requests:
- Design the tiniest possible starting version
- Set up a simple tracking template
- Define the anchor (existing routine to attach to)