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skills/focus-timeboxing-8020/SKILL.md

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+---
+name: focus-timeboxing-8020
+description: Use when managing time and attention, combating procrastination or context-switching, prioritizing high-impact work, planning daily/weekly schedules, improving focus and productivity, or when user mentions timeboxing, Pomodoro, deep work, 80/20 rule, Pareto principle, focus blocks, task batching, energy management, or needs structured approach to getting important work done.
+---
+# Focus, Timeboxing, and 80/20
+
+## Table of Contents
+- [Purpose](#purpose)
+- [When to Use](#when-to-use)
+- [What Is It?](#what-is-it)
+- [Workflow](#workflow)
+- [Common Patterns](#common-patterns)
+- [Guardrails](#guardrails)
+- [Quick Reference](#quick-reference)
+
+## Purpose
+
+Focus, Timeboxing, and 80/20 provides structured techniques for managing attention, prioritizing high-impact work, and using time constraints to overcome procrastination and context-switching. This skill guides you through identifying your vital few tasks (80/20), designing focus blocks, timeboxing work, and managing energy to maximize deep work output.
+
+## When to Use
+
+Use this skill when:
+
+- **Overwhelmed by tasks**: Too many things competing for attention, unsure where to focus
+- **Procrastination**: Important work gets delayed, easier tasks feel more urgent
+- **Context-switching**: Constantly interrupted, can't get into flow state
+- **Productivity planning**: Designing daily/weekly schedules, allocating time to priorities
+- **Deep work needed**: Complex thinking, writing, coding, design requiring sustained focus
+- **Energy management**: Feeling burned out, working long hours with low output
+- **80/20 analysis**: Identifying which 20% of efforts drive 80% of results
+- **Meeting overload**: Calendar packed, no time for focused work
+- **Task batching**: Grouping similar tasks (emails, calls, admin) for efficiency
+- **Deadline pressure**: Using time constraints productively (Parkinson's Law)
+
+Trigger phrases: "timeboxing", "Pomodoro", "deep work", "80/20 rule", "Pareto principle", "focus blocks", "task batching", "energy management", "time management", "procrastination", "productivity system"
+
+## What Is It?
+
+**Focus, Timeboxing, and 80/20** combines three complementary techniques for managing attention and priorities:
+
+**Core components**:
+- **80/20 Principle (Pareto)**: 20% of inputs drive 80% of outputs. Identify vital few tasks with disproportionate impact.
+- **Timeboxing**: Allocate fixed time periods to tasks. Work expands to fill time (Parkinson's Law), so constrain it.
+- **Deep Work**: Sustained, distraction-free focus on cognitively demanding tasks (Cal Newport). Produces high-value output.
+- **Energy Management**: Match task intensity to energy levels. Protect peak hours for most important work.
+- **Batching**: Group similar low-focus tasks (email, admin, calls) to minimize context-switching.
+
+**Quick example:**
+
+**Scenario**: Software engineer overwhelmed with tickets, meetings, code reviews, and a complex feature to build.
+
+**80/20 Analysis**:
+- **20% (High Impact)**: Ship new payment feature (biggest customer request, revenue impact)
+- **80% (Lower Impact)**: Bug fixes, refactoring, minor tickets, meetings
+
+**Timeboxed Weekly Plan**:
+- **Mon-Wed mornings (9-12am)**: Deep work on payment feature (3hr blocks, no meetings, Slack off)
+- **Mon-Wed afternoons (2-4pm)**: Code reviews, standups, pair programming
+- **Thu-Fri**: Batch meetings, planning, admin, lower-priority tickets
+
+**Daily Timeboxing** (Monday):
+- 9:00-10:30am: Payment feature - API design (90 min deep work)
+- 10:30-10:45am: Break, walk outside
+- 10:45-12:15pm: Payment feature - Implementation (90 min deep work)
+- 12:15-1:00pm: Lunch
+- 2:00-3:00pm: Batch code reviews (5 PRs, 12 min each)
+- 3:00-3:30pm: Standup + team sync
+- 3:30-4:00pm: Emails, Slack, admin
+- 4:00pm: Hard stop, no evening work
+
+**Outcome**: Payment feature shipped in 3 days (18 hours deep work) vs. estimated 2+ weeks with constant interruptions. 80/20 focus + timeboxing unlocked 4× productivity.
+
+**Core benefits**:
+- **Parkinson's Law harnessed**: Time constraints force decisions, prevent perfectionism
+- **Context-switching eliminated**: Batching and focus blocks preserve flow state
+- **Guilt-free focus**: Pre-allocated time for deep work and admin reduces anxiety
+- **Energy optimization**: High-impact work during peak hours, admin during low energy
+- **Measurable progress**: Timeboxes create accountability and completion satisfaction
+
+## Workflow
+
+Copy this checklist and track your progress:
+
+```
+Focus & Timeboxing Progress:
+- [ ] Step 1: Identify your 80/20
+- [ ] Step 2: Design focus blocks
+- [ ] Step 3: Timebox your week
+- [ ] Step 4: Timebox your day
+- [ ] Step 5: Execute with discipline
+- [ ] Step 6: Review and adjust
+```
+
+**Step 1: Identify your 80/20**
+
+What 20% of tasks drive 80% of your results? Separate vital few from trivial many. See [resources/template.md](resources/template.md#8020-analysis-template).
+
+**Step 2: Design focus blocks**
+
+Block time for deep work on high-impact tasks. Match duration to task type (Pomodoro 25min, Deep Work 90-120min). See [resources/template.md](resources/template.md#focus-block-design-template) and [resources/methodology.md](resources/methodology.md#1-deep-work-and-focus-blocks).
+
+**Step 3: Timebox your week**
+
+Allocate weekly calendar: deep work blocks, meeting blocks, batched admin, buffer time. See [resources/template.md](resources/template.md#weekly-timeboxing-template) and [resources/methodology.md](resources/methodology.md#2-timeboxing-techniques).
+
+**Step 4: Timebox your day**
+
+Break day into time-constrained blocks with start/end times. Schedule breaks. Plan evening hard stop. See [resources/template.md](resources/template.md#daily-timeboxing-template).
+
+**Step 5: Execute with discipline**
+
+Honor timeboxes. Use timers. Eliminate distractions (Slack off, phone away, close tabs). Take breaks. See [resources/methodology.md](resources/methodology.md#3-execution-discipline).
+
+**Step 6: Review and adjust**
+
+Weekly review: Did you protect deep work? What interrupted focus? Adjust schedule. See [resources/template.md](resources/template.md#weekly-review-template) and [resources/methodology.md](resources/methodology.md#4-energy-management-and-optimization).
+
+Validate using [resources/evaluators/rubric_focus_timeboxing_8020.json](resources/evaluators/rubric_focus_timeboxing_8020.json). **Minimum standard**: Average score ≥ 3.5.
+
+## Common Patterns
+
+**Pattern 1: Pomodoro Technique (25 min focus)**
+- **Format**: 25 min focused work + 5 min break, repeat 4×, then 15-30 min break
+- **Best for**: Tasks with high resistance (procrastination), need for frequent breaks, building focus habit
+- **Tools**: Timer, task list, distraction blockers
+- **When**: Short tasks, starting new habits, high-distraction environments
+- **Guardrails**: Don't interrupt Pomodoro mid-session, actually take breaks (don't skip)
+
+**Pattern 2: Deep Work Blocks (90-120 min)**
+- **Format**: 90-120 min uninterrupted focus on single cognitively demanding task
+- **Best for**: Complex thinking (writing, coding, design, strategy), high-value creative work
+- **Preparation**: Clear goal for session, all resources ready, distractions eliminated
+- **When**: Peak energy hours (usually morning), maximum 2-3 blocks per day
+- **Guardrails**: No meetings during deep work, Slack/email off, phone in another room
+
+**Pattern 3: Weekly 80/20 Planning**
+- **Format**: Sunday/Monday - identify top 3 high-impact goals for week, schedule deep work blocks
+- **Best for**: Strategic prioritization, ensuring vital few get attention
+- **Output**: 3-5 focus blocks (90-120 min each) on calendar for week's top priorities
+- **When**: Start of week, quarterly planning, project kickoffs
+- **Guardrails**: Protect these blocks ruthlessly, treat like unmovable meetings
+
+**Pattern 4: Task Batching (30-60 min blocks)**
+- **Format**: Group similar low-cognitive-load tasks (emails, calls, admin) into single session
+- **Best for**: Reducing context-switching, clearing small tasks efficiently
+- **Examples**: Email batches (11am, 4pm), meeting blocks (Tue/Thu afternoons), admin Fridays
+- **When**: Low-energy periods, after deep work, end of day
+- **Guardrails**: Set timer, don't let batches expand, resist checking email outside batches
+
+**Pattern 5: Maker's Schedule (Half-day or Full-day blocks)**
+- **Format**: Uninterrupted half-days (4+ hours) or full days for creative/technical work
+- **Best for**: Large projects (research paper, product launch, complex feature), flow-state work
+- **Preparation**: Clear all meetings for that period, OOO on Slack, backup plan if interrupted
+- **When**: Critical deadlines, breakthrough work needed, once/week minimum for makers
+- **Guardrails**: Communicate boundaries, delegate urgent issues, plan breaks within block
+
+**Pattern 6: Energy-Based Scheduling**
+- **Format**: Match task type to energy level (peak → deep work, trough → admin, recovery → meetings)
+- **Best for**: Maximizing output while preventing burnout
+- **Typical cycle**: Peak (9am-12pm) → Trough (2-3pm) → Recovery (4-5pm)
+- **When**: Designing weekly/daily schedules, recovering from overwork
+- **Guardrails**: Track your actual energy patterns (not generic), honor low-energy periods with rest
+
+## Guardrails
+
+**Critical requirements:**
+
+1. **Protect deep work time**: No meetings, no Slack, no email during focus blocks. Treat as sacred. One interruption destroys 20+ min of flow. Schedule deep work during peak energy (usually mornings).
+
+2. **Respect Parkinson's Law**: Work expands to fill available time. Shorter timeboxes force prioritization and prevent perfectionism. Better: 90 min timebox with clear outcome than open-ended "work on this."
+
+3. **Actually identify 80/20**: Most people work on 80% (low-impact). Force rank tasks by impact. Top 20% should get 80% of your focus time. Cut, delegate, or batch the rest.
+
+4. **Energy > Time**: 8 hours tired < 4 hours energized. Don't schedule deep work during low-energy troughs. Match intensity to energy. Trough = admin/meetings, not complex thinking.
+
+5. **Build in buffer**: Don't timebox every minute. 20% unscheduled time for unexpected issues, overflow, breaks. Over-scheduled = fragile. One delay cascades.
+
+6. **Hard stops prevent burnout**: Define end-of-day (e.g., 5pm hard stop). No evening work unless true emergency. Constrained time forces prioritization, endless time enables procrastination.
+
+7. **Breaks are non-negotiable**: 90 min deep work → 10-15 min break. Walk, stretch, look outside. Don't skip breaks to "power through." Focus degrades exponentially after 90-120 min.
+
+8. **Measure focus quality, not hours**: 3 hours deep work > 8 hours distracted. Track how many focus blocks completed per week, not total hours. Quality over quantity.
+
+**Common pitfalls:**
+
+- ❌ **No real deep work blocks**: Calendar full of meetings, "focus time" constantly interrupted. Protect minimum 2-3× 90-min blocks per week.
+- ❌ **Ignoring 80/20**: Everything feels important. Force rank. If you can't identify top 20%, ask: "If I could only work 10 hours this week, what would I do?"
+- ❌ **Timeboxing trivia**: Scheduling every email, every Slack message. Batch low-value tasks, don't timebox them individually.
+- ❌ **Skipping breaks**: "I'll break after I finish this." Then work 4 hours straight, output quality tanks. Use timer, force breaks.
+- ❌ **Peak hours on admin**: Checking email at 9am (peak energy). Save admin for afternoon trough. Peak hours = deep work only.
+- ❌ **Overcommitting**: Timeboxing 10 hours of work into 8-hour day. Be realistic. Under-schedule, over-deliver.
+
+## Quick Reference
+
+**Timeboxing durations:**
+
+| Duration | Best For | Rest After |
+|----------|----------|------------|
+| **25 min** | Pomodoro, high-resistance tasks, building habit | 5 min |
+| **50 min** | Focused work, moderate complexity | 10 min |
+| **90 min** | Deep work, complex thinking, creative tasks | 15 min |
+| **120 min** | Maximum deep work (rare, high expertise) | 20-30 min |
+| **Half-day (4h)** | Maker's schedule, breakthroughs, flow state | Lunch + afternoon off |
+
+**Energy-based scheduling:**
+
+| Time | Energy Level | Task Type | Examples |
+|------|--------------|-----------|----------|
+| **6-9am** | Peak (early risers) | Deep work | Writing, coding, strategy |
+| **9am-12pm** | Peak (most people) | Deep work | Complex problems, creative work |
+| **12-2pm** | Lunch dip | Meetings, social | Standups, 1:1s, collaboration |
+| **2-3pm** | Trough | Admin, batching | Email, Slack, expense reports |
+| **3-5pm** | Recovery | Moderate work | Code reviews, planning, lighter tasks |
+| **Evening** | Low | Rest or routine | Reading, exercise, NOT deep work |
+
+**80/20 identification:**
+
+Ask these questions:
+- "If I could only work 10 hours this week, what would I do?"
+- "Which tasks, if done well, make everything else easier or unnecessary?"
+- "What creates 10× value vs. 1× value?"
+- "What will matter in 6 months? What won't?"
+
+**Focus blockers (eliminate during deep work):**
+
+- [ ] Slack/Teams (quit app or set DND)
+- [ ] Email (close tab/app)
+- [ ] Phone (different room, airplane mode)
+- [ ] Browser tabs (close all except work-related)
+- [ ] Open floor plans (noise-canceling headphones, office door)
+- [ ] Notifications (disable all)
+- [ ] Meetings (schedule-free mornings)
+
+**Batching categories:**
+
+- **Email batches**: 11am, 4pm (2× per day max)
+- **Meeting blocks**: Tue/Thu afternoons
+- **Admin batch**: Friday afternoons (expense reports, timesheets, planning)
+- **Code review batch**: After lunch (30-60 min)
+- **Quick calls batch**: 30-min slots back-to-back
+
+**Weekly planning template** (simplified):
+
+```
+Monday-Wednesday mornings: Deep work on Priority 1 (3× 90-min blocks)
+Monday-Wednesday afternoons: Meetings, collaboration, moderate work
+Thursday: Deep work on Priority 2 (morning), meetings (afternoon)
+Friday: Batched admin, planning next week, code reviews
+```
+
+**Inputs required:**
+- **Current commitments**: Meetings, recurring tasks, deadlines
+- **Energy patterns**: When are you most/least energized? (track for 1 week)
+- **Top priorities**: What are your 3-5 most important outcomes this week/month?
+- **Task list**: Everything competing for attention (to identify 80/20)
+
+**Outputs produced:**
+- `weekly-timeboxed-schedule.md`: Calendar with focus blocks, meeting blocks, batch times
+- `daily-plan.md`: Time-blocked day with start/end times, breaks scheduled
+- `8020-analysis.md`: Prioritized task list with vital few identified
+- `focus-time-tracker.csv`: Log of focus blocks completed, quality, interruptions

skills/focus-timeboxing-8020/resources/evaluators/rubric_focus_timeboxing_8020.json

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+{
+  "criteria": [
+    {
+      "name": "80/20 Identification",
+      "description": "Vital few (top 20% tasks) clearly identified based on impact. Forced ranking applied, not everything marked important.",
+      "scale": {
+        "1": "No prioritization. All tasks treated equally. No 80/20 analysis performed.",
+        "3": "Some prioritization present. Top tasks identified but not rigorously ranked. 80/20 attempted but incomplete.",
+        "5": "Clear force ranking of tasks. Top 20% identified with impact justification. Explicit distinction between vital few and trivial many."
+      }
+    },
+    {
+      "name": "Deep Work Block Design",
+      "description": "Focus blocks properly configured with clear outcomes, appropriate duration (25/90/120min), and distraction elimination.",
+      "scale": {
+        "1": "No focus blocks scheduled. Open-ended work time. No distraction management plan.",
+        "3": "Some focus time scheduled but vague outcomes. Duration reasonable. Basic distraction awareness.",
+        "5": "Specific focus blocks with clear outcomes per session. Duration matches task type (25min Pomodoro, 90min deep work). Comprehensive distraction elimination (Slack off, phone away, timer set)."
+      }
+    },
+    {
+      "name": "Timeboxing Discipline",
+      "description": "Time blocks have start AND end times. Duration chosen intentionally. Parkinson's Law applied (constrained time forces focus).",
+      "scale": {
+        "1": "No timeboxes. Open-ended work periods. No time constraints applied.",
+        "3": "Some timeboxes present with start times. End times sometimes missing. Duration somewhat intentional.",
+        "5": "All blocks have start and end times. Duration strategically chosen (shorter for procrastination, longer for deep work). Parkinson's Law consciously leveraged."
+      }
+    },
+    {
+      "name": "Energy-Task Alignment",
+      "description": "High-impact work scheduled during peak energy hours. Low-energy periods used for admin/meetings. Energy patterns considered.",
+      "scale": {
+        "1": "No energy consideration. Important work scheduled randomly. Deep work during low-energy troughs.",
+        "3": "Some energy awareness. Peak hours sometimes protected for important work. Pattern somewhat followed.",
+        "5": "Peak energy hours (typically mornings) reserved for deep work on vital few. Low-energy periods (post-lunch) for admin/meetings. Energy pattern explicitly tracked and honored."
+      }
+    },
+    {
+      "name": "Task Batching",
+      "description": "Similar low-cognitive tasks grouped to minimize context-switching. Email, meetings, admin batched into dedicated blocks.",
+      "scale": {
+        "1": "No batching. Context-switching constantly (email checked throughout day, meetings scattered). High fragmentation.",
+        "3": "Some batching attempted. Email checked at set times (but >2x/day). Some meeting clustering.",
+        "5": "Comprehensive batching: email 2x/day max (e.g., 11am, 4pm), meetings clustered (Tue/Thu afternoons), admin batched (Fri afternoons). Minimal context-switching."
+      }
+    },
+    {
+      "name": "Break Scheduling",
+      "description": "Breaks explicitly scheduled between focus blocks (10-15min per 90min work). Not skipped. Recovery prioritized.",
+      "scale": {
+        "1": "No breaks scheduled. Work continuously for hours. Breaks treated as optional/skipped.",
+        "3": "Some breaks acknowledged but not rigorously scheduled. Sometimes skipped when 'busy'.",
+        "5": "Breaks explicitly timeboxed (10-15min per 90min block). Non-negotiable. Walk/stretch/disconnect enforced. Hard stop at end-of-day (e.g., 5pm)."
+      }
+    },
+    {
+      "name": "Weekly Time Allocation",
+      "description": "80% of focus time allocated to vital few (top 20% tasks). Minimal time on low-impact work. Realistic buffer (20% unscheduled).",
+      "scale": {
+        "1": "Time spread evenly across all tasks. No clear allocation to priorities. Over-scheduled (100%+ of capacity).",
+        "3": "Some focus time on priorities but <80%. Time allocation somewhat aligned with impact. Buffer minimal (<10%).",
+        "5": "80%+ of focus time explicitly allocated to vital few. Low-impact work batched/minimized. 20% buffer time for unexpected issues and overflow."
+      }
+    },
+    {
+      "name": "Distraction Elimination Plan",
+      "description": "Specific actions to eliminate distractions during focus blocks. Slack/email closed, phone away, notifications off, environment controlled.",
+      "scale": {
+        "1": "No distraction plan. Work with all apps open, phone nearby, notifications on. Constant interruptions accepted.",
+        "3": "Some distraction awareness. Phone on silent, Slack DND sometimes. Incomplete elimination.",
+        "5": "Comprehensive elimination: Slack/email quit (not minimized), phone in different room or airplane mode, notifications disabled, browser tabs closed, timer set, environment optimized (headphones, door closed)."
+      }
+    },
+    {
+      "name": "Focus Quality Tracking",
+      "description": "Focus blocks tracked for completion and quality. Interruptions logged. Weekly review to identify patterns and improve.",
+      "scale": {
+        "1": "No tracking. No data on focus quality. No review of what worked/didn't.",
+        "3": "Basic tracking (blocks completed). Some awareness of quality. Informal review.",
+        "5": "Detailed tracking: blocks completed, quality rating (1-5), distractions counted, patterns analyzed. Weekly review with specific adjustments for next week."
+      }
+    },
+    {
+      "name": "Execution Realism",
+      "description": "Schedule is realistic, not aspirational. Under-schedules rather than over-commits. Achievable daily deep work hours (2-4 hrs max).",
+      "scale": {
+        "1": "Unrealistic schedule (8+ hours deep work/day, no buffer, back-to-back blocks). Consistently fails to execute.",
+        "3": "Somewhat realistic. Occasional overcommitment. Deep work 4-5 hours scheduled (upper limit).",
+        "5": "Highly realistic: 2-4 hours deep work max per day (sustainable). Buffer time included. Under-schedules to over-deliver. Consistently executable."
+      }
+    }
+  ],
+  "guidance_by_type": {
+    "Knowledge Worker (Individual Contributor)": {
+      "target_score": 4.0,
+      "key_criteria": ["80/20 Identification", "Deep Work Block Design", "Energy-Task Alignment"],
+      "common_pitfalls": ["No protected deep work time", "Meetings scattered throughout day", "Peak hours wasted on email/admin"],
+      "specific_guidance": "Protect mornings (9am-12pm) for deep work. Batch meetings Tue/Thu afternoons. Limit email to 2x/day. Track focus blocks completed per week (target: 10-15 blocks)."
+    },
+    "Manager": {
+      "target_score": 3.5,
+      "key_criteria": ["Task Batching", "Energy-Task Alignment", "Weekly Time Allocation"],
+      "common_pitfalls": ["Calendar completely filled with meetings", "No buffer time", "Reactive all day"],
+      "specific_guidance": "Manager's schedule requires more meetings, but still need focus time. Block 3-5 hours/week for strategic work (planning, thinking, writing). Batch meetings, keep some mornings clear."
+    },
+    "Creative/Technical (Engineer, Designer, Writer)": {
+      "target_score": 4.3,
+      "key_criteria": ["Deep Work Block Design", "Distraction Elimination Plan", "Focus Quality Tracking"],
+      "common_pitfalls": ["Context-switching between tasks", "No full mornings of uninterrupted time", "Checking Slack every 10 min"],
+      "specific_guidance": "Makers need half-day blocks minimum. Schedule 2-3 deep work blocks (90-120min each) per day. Eliminate ALL distractions. Track quality rigorously. Aim for 15-20 hours deep work per week."
+    },
+    "Entrepreneur/Freelancer": {
+      "target_score": 4.0,
+      "key_criteria": ["80/20 Identification", "Timeboxing Discipline", "Execution Realism"],
+      "common_pitfalls": ["Everything feels urgent/important", "No boundaries (work evenings/weekends)", "Reactive to client requests"],
+      "specific_guidance": "80/20 critical when no boss setting priorities. Ruthlessly identify vital few. Set hard boundaries (no work after 5pm). Batch client communication (office hours model). Track focus blocks to ensure strategic work happens."
+    },
+    "Student/Researcher": {
+      "target_score": 4.2,
+      "key_criteria": ["Deep Work Block Design", "Energy-Task Alignment", "Break Scheduling"],
+      "common_pitfalls": ["All-nighters before deadlines", "No structured study schedule", "Multitasking with social media"],
+      "specific_guidance": "Schedule deep work during peak hours (typically mornings). 90-min study blocks with 15-min breaks. NO all-nighters (destroys focus for days). Track Pomodoros completed. Build focus stamina progressively."
+    }
+  },
+  "guidance_by_complexity": {
+    "Beginner (Building Focus Habit)": {
+      "target_score": 3.0,
+      "focus_areas": ["Timeboxing Discipline", "Distraction Elimination Plan", "Break Scheduling"],
+      "acceptable_shortcuts": ["Start with 25-min Pomodoros", "2-3 focus blocks per day", "Basic 80/20 (top 3 priorities)"],
+      "specific_guidance": "Start small. 25-min Pomodoros 2x/day for first 2 weeks. Build to 50-min, then 90-min over 4-6 weeks. Track completion, not perfection. Use timer religiously."
+    },
+    "Intermediate (Consistent Focus Practice)": {
+      "target_score": 4.0,
+      "focus_areas": ["80/20 Identification", "Energy-Task Alignment", "Task Batching"],
+      "acceptable_shortcuts": ["Weekly planning instead of daily", "Informal energy tracking"],
+      "specific_guidance": "90-min deep work blocks standard. 2-3 blocks per day sustainable. Weekly 80/20 planning (Sunday/Monday). Energy patterns tracked. Email batched 2x/day. Meetings clustered."
+    },
+    "Advanced (Optimized Productivity System)": {
+      "target_score": 4.5,
+      "focus_areas": ["All criteria", "Focus Quality Tracking", "Execution Realism"],
+      "acceptable_shortcuts": ["None - comprehensive system expected"],
+      "specific_guidance": "Consistent 15-20 hours deep work per week. Rigorous tracking (quality, distractions, patterns). Weekly review with data-driven adjustments. Energy optimization mastered. Maker's schedule (half-day blocks). Strategic quitting of low-value commitments."
+    }
+  },
+  "common_failure_modes": [
+    {
+      "name": "No Real Deep Work Time",
+      "symptom": "Calendar full of meetings. 'Focus time' blocked but constantly interrupted. No uninterrupted 90-min blocks.",
+      "detection": "Count uninterrupted 90-min blocks per week. If <3, no real deep work happening.",
+      "fix": "Protect mornings (9am-12pm) Mon-Wed for deep work. Decline meetings during this time. Batch meetings Tue/Thu afternoons. Communicate boundaries to team."
+    },
+    {
+      "name": "Everything Is Important",
+      "symptom": "All tasks marked high priority. No clear 80/20. Time spread evenly across everything.",
+      "detection": "Ask: 'If you could only work 10 hours this week, what would you do?' If answer is unclear, 80/20 not done.",
+      "fix": "Force rank all tasks 1 to N (no ties). Top 20% = vital few. Bottom 80% = delegate, defer, batch, or eliminate. Be ruthless."
+    },
+    {
+      "name": "Peak Hours on Trivial Work",
+      "symptom": "Checking email at 9am (peak energy). Deep work scheduled for 3pm (post-lunch crash). Energy misalignment.",
+      "detection": "Review calendar: What happens 9am-12pm? If meetings/email/admin, peak hours wasted.",
+      "fix": "Reserve 9am-12pm for deep work ONLY. Move email to 11am and 4pm. Schedule meetings/admin for afternoon trough (2-4pm)."
+    },
+    {
+      "name": "Skipping Breaks",
+      "symptom": "'I'll break after I finish this.' Works 3-4 hours straight without break. Quality degrades, burnout risk.",
+      "detection": "Track breaks taken vs. scheduled. If <50% of breaks taken, skipping is habitual.",
+      "fix": "Set timer alarm for break time. Stand up when alarm rings (not 'just 5 more min'). Walk away from desk. Treat breaks as non-negotiable as meetings."
+    },
+    {
+      "name": "Context-Switching Hell",
+      "symptom": "Checking email every 20 min. Slack pings all day. Jump between tasks constantly. No batching.",
+      "detection": "Count context switches per day (task changes, app switches). If >20, fragmentation high.",
+      "fix": "Batch email 2x/day max (11am, 4pm). Quit Slack during focus blocks. Single-task during timeboxes. Batch similar tasks (code reviews, admin)."
+    },
+    {
+      "name": "Unrealistic Overcommitment",
+      "symptom": "Schedule 8+ hours deep work per day. No buffer time. Consistently fails to complete planned blocks.",
+      "detection": "Compare planned vs. actual focus blocks completed. If <60% completion, over-scheduled.",
+      "fix": "Cap deep work at 3-4 hours per day (sustainable). Schedule 20% buffer time. Under-promise, over-deliver. Be realistic about interruptions."
+    },
+    {
+      "name": "No Distraction Elimination",
+      "symptom": "Work with Slack open, phone nearby, notifications on. 'Quick checks' destroy focus. Email tab always open.",
+      "detection": "Track interruptions during focus block. If >2 per 90-min block, distractions not eliminated.",
+      "fix": "QUIT Slack/email (not minimize). Phone in different room or airplane mode. Close all tabs except work. Notifications off. Use timer. No exceptions."
+    },
+    {
+      "name": "Ignoring Energy Patterns",
+      "symptom": "Schedule deep work whenever there's time, regardless of energy. Force focus during low-energy troughs.",
+      "detection": "Ask: 'When do you feel most alert?' If deep work not scheduled then, energy ignored.",
+      "fix": "Track energy 1-5 rating every 2 hours for 1 week. Identify peak (typically 9am-12pm). Schedule ALL deep work during peak. Use trough for admin/meetings only."
+    },
+    {
+      "name": "Pomodoro Forever (Not Progressing)",
+      "symptom": "Still using 25-min Pomodoros after months. Never builds to 90-min deep work capacity.",
+      "detection": "Check focus block duration. If still 25-min after 4+ weeks, not progressing.",
+      "fix": "Progressive training: Week 1-2 (25min), Week 3-4 (50min), Week 5+ (90min). Push capacity gradually. Build deep work stamina."
+    },
+    {
+      "name": "No Tracking or Review",
+      "symptom": "No data on focus quality, blocks completed, or what works. Flying blind week-to-week.",
+      "detection": "Ask: 'How many focus blocks completed last week? What was average quality?' If no answer, no tracking.",
+      "fix": "Simple log: Date, duration, task, quality (1-5), distractions. Review weekly. Identify patterns (best days, worst interruptions). Adjust next week based on data."
+    }
+  ],
+  "minimum_standard": 3.5,
+  "target_score": 4.0,
+  "excellence_threshold": 4.5
+}

skills/focus-timeboxing-8020/resources/methodology.md

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+# Focus, Timeboxing, and 80/20 Methodology
+
+Advanced techniques for deep work, energy management, and high-impact prioritization.
+
+## Table of Contents
+1. [Deep Work and Focus Blocks](#1-deep-work-and-focus-blocks)
+2. [Timeboxing Techniques](#2-timeboxing-techniques)
+3. [Execution Discipline](#3-execution-discipline)
+4. [Energy Management and Optimization](#4-energy-management-and-optimization)
+5. [80/20 Principle Applications](#5-8020-principle-applications)
+6. [Advanced Strategies](#6-advanced-strategies)
+
+---
+
+## 1. Deep Work and Focus Blocks
+
+### What Is Deep Work?
+
+**Definition** (Cal Newport): "Professional activities performed in a state of distraction-free concentration that push your cognitive capabilities to their limit. These efforts create new value, improve your skill, and are hard to replicate."
+
+**Shallow work**: Non-cognitively demanding tasks performed while distracted. Easy to replicate, low value creation.
+
+**Why deep work matters**:
+- Creates disproportionate value (complex problems solved, creative breakthroughs)
+- Builds rare skills faster (deliberate practice requires deep focus)
+- Produces flow states (intrinsically satisfying, high-quality output)
+- Increasingly rare in distracted world (competitive advantage)
+
+### Setting Up Deep Work Blocks
+
+**Pre-work (5-10 min before block)**:
+1. **Clear outcome**: What specific output by end of session? (e.g., "Draft sections 1-3 of spec" not "work on spec")
+2. **Gather resources**: All documents, links, code, notes accessible. No mid-session searching.
+3. **Eliminate distractions**:
+   - Quit Slack/Teams (not just close, quit)
+   - Close email tab/app
+   - Phone in different room or airplane mode
+   - Close all browser tabs except work-related
+   - Set status to DND/Busy
+   - Noise-canceling headphones if open office
+4. **Set timer**: Visual timer (not phone) to track remaining time
+
+**During deep work**:
+- **Single task only**: No context-switching. If new task occurs, write in notebook for later.
+- **No checking**: Email, Slack, news, social media forbidden. Even "quick check" destroys 15+ min of focus.
+- **Capture tangents**: Keep notebook for off-topic ideas. Write them down, return to focus.
+- **Push through resistance**: First 10-15 min feels hard. Push through. Flow state arrives ~15-20 min in.
+
+**After deep work**:
+- **Take break**: Non-negotiable. Walk, stretch, look outside. Don't skip.
+- **Capture progress**: Quick note on what got done, what's next session.
+- **Resist shallow work**: Don't immediately check email. Take actual break first.
+
+### Optimal Duration
+
+**Research findings** (Ericsson, Newport, Csikszentmihalyi):
+- **Beginners**: 60-90 min max before fatigue
+- **Experienced**: 90-120 min max
+- **Elite experts**: 4 hours per day max across 2-3 sessions
+
+**Why 90 min is magic number**:
+- Matches ultradian rhythm (90-120 min cycles of alertness)
+- Long enough for flow state, short enough to sustain intensity
+- Human attention naturally declines after ~90 min
+
+**Progressive training**:
+- Week 1-2: 25 min (Pomodoro) × 2 per day
+- Week 3-4: 50 min × 2 per day
+- Week 5-6: 90 min × 2 per day
+- Maintenance: 90 min × 2-3 per day
+
+**Don't exceed capacity**: 3 hours deep work (2× 90min blocks) > 8 hours shallow work. Quality over quantity.
+
+---
+
+## 2. Timeboxing Techniques
+
+### Parkinson's Law
+
+**"Work expands to fill the time available for its completion."** - C. Northcote Parkinson
+
+**Implication**: Give yourself less time, get more done. Time constraints force:
+- Prioritization (what really matters?)
+- Elimination of perfectionism (good enough > perfect never shipped)
+- Faster decision-making (no time for overthinking)
+
+**Example**:
+- Task: "Write product spec"
+- Open-ended: Takes 3 weeks (perfectionism, scope creep, procrastination)
+- Timeboxed (4 hours): Forces clarity, ships in 1 day
+
+### Timeboxing Methods
+
+**Fixed Duration, Flexible Scope** (Agile approach):
+- Allocate fixed time (e.g., 90 min)
+- Define minimum viable output (MVP)
+- Accept that you may not finish everything
+- Better than: Flexible time, fixed scope (leads to endless expansion)
+
+**Example** (writing blog post):
+- Timebox: 2 hours
+- MVP: Draft with intro, 3 main points, conclusion (even if rough)
+- Nice-to-have: Polish, examples, images (skip if time runs out)
+- Ship MVP. Perfect later if needed.
+
+**Hard Deadlines**:
+- Schedule end time, not just start time
+- Calendar block: 9:00-10:30am (not "9am - ?")
+- Set alarm for 10 min before end (wrap-up time)
+- Hard stop at end time, even if incomplete
+
+**Progressive Timeboxing** (for large projects):
+- Break into phases, timebox each
+- Example (feature development):
+  - Phase 1: Research & design (4 hours)
+  - Phase 2: Implementation (8 hours across 4× 2hr blocks)
+  - Phase 3: Testing & polish (4 hours)
+- Ship at end of each phase or pivot if needed
+
+### When to Use Each Duration
+
+**25 min (Pomodoro)**:
+- High-resistance tasks (procrastination strong)
+- Building focus habit (beginners)
+- Routine tasks (email, code reviews)
+- Low energy but need to make progress
+
+**50-60 min**:
+- Moderate complexity (not deep work, not trivial)
+- Mixed tasks (some focus, some collaboration)
+- Good for meetings (default 30/60 min in most calendars)
+
+**90 min (Deep Work)**:
+- Complex thinking (strategy, architecture, writing)
+- Creative work (design, coding new features)
+- Peak energy periods (morning for most)
+- Maximum 3× per day
+
+**2-4 hours (Maker's Schedule)**:
+- Breakthrough work (research paper, product launch)
+- Flow-state tasks (coding, writing, design)
+- Once per week minimum for knowledge workers
+- Requires complete calendar control
+
+---
+
+## 3. Execution Discipline
+
+### Eliminating Distractions
+
+**Phone discipline**:
+- Physical separation (different room) > Airplane mode > Face down
+- Why: "I'll just check once" never works. Checking is compulsive.
+- Emergency: Give family/manager alternate contact (desk phone, colleague)
+
+**Slack/Teams/Email**:
+- Quit app (not minimize) during deep work
+- Schedule checks: 11am, 4pm (2× per day max)
+- Set auto-responder: "Checking email 2× daily. Urgent? Text/call."
+- Batch responses: Write all replies in one session
+
+**Browser discipline**:
+- Close all tabs except work-related (before deep work)
+- Block sites during focus (Freedom, Cold Turkey, LeechBlock)
+- Use separate browser/profile for work vs. personal
+
+**Environmental setup**:
+- Visual signal (headphones, sign) to discourage interruptions
+- Office door closed (if available)
+- Book conference room for deep work (escape open office)
+- Work from home on deep work days (if remote possible)
+
+### Managing Interruptions
+
+**Protocol for "urgent" interruptions**:
+1. **Defer**: "I'm in focus time until 11am. Can it wait?" (90% can)
+2. **Delegate**: "Can [colleague] help?" (transfer to someone with slack capacity)
+3. **Batch**: "Send me details, I'll address at 11am" (add to batch list)
+4. **Emergency only**: True emergency (production down, customer escalation)
+
+**Training others**:
+- Communicate schedule: "Deep work 9-11am daily, no interruptions"
+- Be consistent: If you allow interruptions sometimes, they'll keep trying
+- Offer alternatives: "Free after 2pm for questions"
+
+### Beating Procrastination
+
+**Why we procrastinate**:
+- Task ambiguity (unclear what to do)
+- Perceived difficulty (feels overwhelming)
+- Perfectionism (fear of imperfect output)
+- Lack of deadlines (infinite time = infinite delay)
+
+**Solutions**:
+1. **Break into tiny first step**: "Write introduction paragraph" not "Write chapter"
+2. **Use 25-min Pomodoro**: Commit to just 25 min. Lower activation energy.
+3. **Set artificial deadline**: "Draft by 5pm today" creates urgency
+4. **Remove perfection**: "First draft is allowed to suck" (can revise later)
+5. **Start with easiest part**: Build momentum, then tackle hard part
+
+**Two-Minute Rule**: If task <2 min, do immediately. Don't timebox or add to list. Clear small tasks fast.
+
+---
+
+## 4. Energy Management and Optimization
+
+### Circadian Rhythms and Peak Hours
+
+**Typical energy pattern** (most people):
+- **6-9am**: Peak (early risers) - deep work optimal
+- **9am-12pm**: Peak (most people) - deep work optimal
+- **12-2pm**: Lunch dip - social/meetings work well
+- **2-3pm**: Trough (post-lunch crash) - worst time for focus
+- **3-5pm**: Recovery - moderate work, planning
+- **Evening**: Low - rest, routine, NOT deep work
+
+**Individual variation**:
+- Track your energy for 1 week (rate 1-5 every 2 hours)
+- Plot pattern: When peak? When trough?
+- Schedule accordingly: Deep work during peak, admin during trough
+
+**Chronotype differences**:
+- **Larks (morning people)**: Peak 6-10am
+- **Owls (night people)**: Peak 4-9pm
+- **Third birds (majority)**: Peak 10am-1pm
+
+### Energy Optimization Strategies
+
+**Protect peak hours ruthlessly**:
+- No meetings during peak (9-12am for most)
+- No email/Slack during peak
+- Deep work only during peak
+- Schedule everything else around peak
+
+**Match intensity to energy**:
+| Energy Level | Task Type | Examples |
+|--------------|-----------|----------|
+| **Peak** | Deep work | Writing, coding, strategy, design |
+| **High** | Moderate work | Code reviews, planning, learning |
+| **Medium** | Meetings | 1:1s, standups, collaboration |
+| **Low** | Admin | Email, expense reports, organizing |
+| **Very Low** | Rest | Walk, nap, reading (not work) |
+
+**Energy recovery**:
+- **Breaks between blocks**: 10-15 min every 90 min (non-negotiable)
+- **Lunch away from desk**: Actual break, not "working lunch"
+- **Walking meetings**: Movement boosts energy for afternoon
+- **20-min power nap**: (2-3pm) resets energy if crash is severe
+- **Hard stop at 5pm**: Evening rest prevents next-day burnout
+
+**Sleep is non-negotiable**:
+- 7-9 hours per night (not negotiable despite "hustle culture")
+- Insufficient sleep → degraded focus, poor decisions, low output
+- One all-nighter destroys focus for 3-4 days
+
+---
+
+## 5. 80/20 Principle Applications
+
+### Beyond Task Lists
+
+**80/20 applies everywhere**:
+- **Code**: 20% of functions contain 80% of bugs
+- **Customers**: 20% of customers generate 80% of revenue
+- **Features**: 20% of features drive 80% of usage
+- **Meetings**: 20% of meetings produce 80% of value
+- **Relationships**: 20% of people provide 80% of support/value
+
+**Implication**: Identify and focus on vital 20%, minimize/eliminate trivial 80%.
+
+### Identifying Your 20%
+
+**Questions to ask**:
+1. "If I could only work 10 hours this week, what would I do?"
+2. "Which tasks, if done excellently, make everything else easier or unnecessary?"
+3. "What creates 10× value vs. 1× value?"
+4. "What will matter in 6 months? 12 months?"
+5. "What am I uniquely positioned to do? (vs. delegate/eliminate)"
+
+**Force ranking exercise**:
+- List all tasks/projects/commitments
+- Force rank 1 to N (no ties allowed)
+- Top 20% = vital few
+- Bottom 80% = delegate, defer, eliminate, or batch
+
+### Eliminating/Delegating the 80%
+
+**Strategies**:
+- **Eliminate**: Stop doing entirely. Many tasks done by inertia, not necessity.
+- **Delegate**: Transfer to someone else (team member, contractor, automation).
+- **Defer**: "Someday/maybe" list. Revisit quarterly. Most stay deferred forever (good).
+- **Batch**: Group low-value tasks (email, admin) into single session vs. scattered throughout day.
+- **Automate**: Script, template, or tool replaces manual work.
+
+**Permission to say no**: If not in top 20%, default answer is "no" or "not now." Saying yes to everything means no time for vital few.
+
+---
+
+## 6. Advanced Strategies
+
+### Maker's Schedule vs. Manager's Schedule
+
+**Manager's Schedule** (Paul Graham):
+- Day divided into 1-hour blocks
+- Calendar full of meetings
+- Context-switching between tasks
+- Works for coordination, decisions, people management
+
+**Maker's Schedule**:
+- Day divided into half-day or full-day blocks
+- Uninterrupted time for creating (code, writing, design)
+- Context-switching is enemy
+- Works for technical/creative work
+
+**Conflict**: Managers schedule "quick 30-min meeting" that destroys maker's 4-hour block.
+
+**Solution for makers**:
+- **Office hours**: Available for meetings Tue/Thu 2-5pm only
+- **Deep work blocks**: Mon/Wed/Fri mornings protected (no meetings)
+- **Communicate**: "I'm on maker's schedule. Half-days only for focus work."
+
+### Theme Days
+
+Dedicate each day to single theme (reduce context-switching across days).
+
+**Example**:
+- **Monday**: Deep work on Project A (code/write all day)
+- **Tuesday**: Meetings + collaboration (batched)
+- **Wednesday**: Deep work on Project B
+- **Thursday**: Meetings + admin
+- **Friday**: Planning, learning, cleanup
+
+**Benefits**:
+- Single context per day (vs. switching hourly)
+- Easier to protect full days vs. hour blocks
+- Clearer boundaries (teammates know Monday = no meetings)
+
+### Strategic Quitting
+
+**Sunk cost fallacy**: Continuing projects/tasks because "already invested time."
+
+**Better**: Evaluate based on future value, not past investment.
+
+**Quarterly review**:
+- List all commitments/projects
+- For each: "If I weren't already doing this, would I start today?"
+- If no → quit, even if significant past investment
+
+**Example**: Drop committee membership (2 hours/week), reclaim 100 hours/year for vital few.
+
+### Deep Work Rituals
+
+**Location ritual**:
+- Same place every day for deep work (trains brain: "This desk = focus mode")
+- Or: Dedicated space (library, coffee shop) exclusively for deep work
+
+**Time ritual**:
+- Same time every day (e.g., 9-11am)
+- Brain learns pattern, enters focus mode faster
+
+**Startup ritual** (5-10 min before deep work):
+- Make coffee/tea
+- Review session goal
+- Close distractions
+- Set timer
+- Begin
+
+**Shutdown ritual** (end of day):
+- Review what got done
+- Plan tomorrow's top priority
+- Close all work tabs/apps
+- Clear desk
+- "Shutdown complete" phrase (signals brain: work done, rest mode)
+
+### Accountability Systems
+
+**Public commitment**:
+- Share goals with colleague/friend
+- Weekly check-in on deep work hours completed
+- Accountability partner does same
+
+**Tracking**:
+- Log focus blocks completed (quality, duration, distractions)
+- Review weekly: "Completed X hours deep work vs. Y hours planned"
+- Adjust next week based on data
+
+**Reward systems**:
+- Small reward after completing focus block (walk, good coffee, 15-min break)
+- Larger reward after productive week (nice meal, movie, guilt-free weekend)
+
+**Commitment devices**:
+- Beeminder (pay money if don't meet goal)
+- StickK (pledge to charity if fail)
+- Public declaration (blog, Twitter) creates social pressure
+
+### Focus Stacking
+
+**Concept**: Use momentum from one focus block to fuel next.
+
+**Pattern**:
+- 90 min deep work → 15 min break → 90 min deep work
+- Same general topic/project (don't switch contexts)
+- Total: 3 hours deep work in one morning
+
+**When to stack**:
+- Critical deadline approaching
+- High-complexity work requiring sustained thought
+- Peak energy day (well-rested, healthy)
+
+**When NOT to stack**:
+- Low energy (quality degrades)
+- Multiple unrelated projects (context-switching negates benefit)
+- After meetings or interruptions (focus already fractured)
+
+**Maximum**: 2 stacked blocks (3 hours total). Beyond that, quality tanks.
+
+---
+
+## Key Takeaways
+
+1. **Deep work is trainable**: Start with 25-min Pomodoros, build to 90-min blocks over weeks. Don't expect instant focus.
+
+2. **Parkinson's Law is your friend**: Shorter timeboxes force prioritization and prevent perfectionism. Constrain time to boost output.
+
+3. **Energy > Time**: 3 hours peak-energy deep work beats 8 hours exhausted shallow work. Schedule deep work during peak hours only.
+
+4. **80/20 requires discipline**: Everything feels important. Force rank ruthlessly. Top 20% gets 80% of focus time. Say no to the rest.
+
+5. **Distractions are enemy**: One Slack check destroys 15+ min of focus. Eliminate during deep work. Quit apps, not just minimize.
+
+6. **Breaks are productivity tools**: Skipping breaks degrades focus exponentially. 90 min work → 15 min break is optimal cycle.
+
+7. **Consistency beats intensity**: 2 hours deep work daily (10 hrs/week) beats one 12-hour marathon followed by burnout. Sustainable pace wins.

skills/focus-timeboxing-8020/resources/template.md

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+# Focus, Timeboxing, and 80/20 Templates
+
+Quick-start templates for identifying high-impact work, designing focus blocks, and timeboxing your schedule.
+
+## 80/20 Analysis Template
+
+**Goal**: Identify the vital 20% of tasks that drive 80% of your results.
+
+### Step 1: Brain Dump All Tasks
+
+List everything competing for your attention (work tasks, projects, meetings, admin):
+
+1. [Task/Project 1]
+2. [Task/Project 2]
+3. [Task/Project 3]
+...
+
+### Step 2: Force Rank by Impact
+
+For each task, ask: "If I could only do ONE task this week, which would create the most value?"
+
+| Rank | Task | Impact Score (1-10) | Effort (1-10) | Impact/Effort Ratio |
+|------|------|---------------------|---------------|---------------------|
+| 1 | [Highest impact task] | 10 | 6 | 1.67 |
+| 2 | [Second highest] | 8 | 4 | 2.0 |
+| 3 | [Third] | 7 | 5 | 1.4 |
+| ... | ... | ... | ... | ... |
+
+### Step 3: Identify Your Vital Few (Top 20%)
+
+**If you have 10 tasks → Top 2 are vital few**
+**If you have 20 tasks → Top 4 are vital few**
+
+**My Vital Few** (20% that drive 80% of results):
+1. [Task 1] - Why: [Impact/outcome if done well]
+2. [Task 2] - Why: [Impact/outcome if done well]
+3. [Task 3] - Why: [Impact/outcome if done well]
+
+### Step 4: Allocate 80% of Focus Time to Vital Few
+
+**This week's deep work allocation**:
+- Task 1: [X hours / Y focus blocks]
+- Task 2: [X hours / Y focus blocks]
+- Task 3: [X hours / Y focus blocks]
+
+**Remaining 80% (trivial many)**: Batch, delegate, defer, or eliminate.
+
+---
+
+## Focus Block Design Template
+
+**Goal**: Design distraction-free time blocks for high-value work.
+
+### Block Configuration
+
+**Task**: [What you'll work on]
+
+**Duration**: [25 min / 50 min / 90 min / 120 min] (see guidance below)
+
+**When**: [Day + time, e.g., Monday 9-10:30am]
+
+**Energy required**: [Low / Medium / High]
+
+**Pre-work** (prep before block starts):
+- [ ] [Gather all materials/resources needed]
+- [ ] [Clear goal/outcome for this session]
+- [ ] [Close email, Slack, unnecessary tabs]
+- [ ] [Phone away, notifications off]
+- [ ] [Set timer]
+
+**During block**:
+- Focus: [Single clear objective, e.g., "Draft product spec sections 1-3"]
+- No: [List specific distractions to avoid, e.g., "No Slack, no email, no meetings"]
+
+**After block**:
+- [ ] [Take break - walk, stretch, water]
+- [ ] [Quick note on progress/what's next]
+- [ ] [Update task status]
+
+### Duration Selection Guide
+
+| Duration | Use When | Max Per Day |
+|----------|----------|-------------|
+| **25 min** | High resistance, procrastination, building habit | 8-10 |
+| **50 min** | Moderate complexity, mixed tasks | 6-8 |
+| **90 min** | Deep work, complex thinking, creative work | 3-4 |
+| **120 min** | Maximum deep work, flow state (experienced only) | 2-3 |
+
+---
+
+## Weekly Timeboxing Template
+
+**Week of**: [Date]
+
+**Top 3 Priorities** (from 80/20 analysis):
+1. [Priority 1] - Target: [Outcome/milestone]
+2. [Priority 2] - Target: [Outcome/milestone]
+3. [Priority 3] - Target: [Outcome/milestone]
+
+### Weekly Calendar Allocation
+
+| Day | Morning (9am-12pm) | Afternoon (2-5pm) | Notes |
+|-----|-------------------|-------------------|-------|
+| **Monday** | Deep Work: Priority 1 (2× 90min) | Meetings + Code Reviews | Peak energy on Priority 1 |
+| **Tuesday** | Deep Work: Priority 1 (2× 90min) | Team Collab + Planning | Continue momentum |
+| **Wednesday** | Deep Work: Priority 2 (2× 90min) | Meetings + Admin Batch | Shift to Priority 2 |
+| **Thursday** | Deep Work: Priority 3 (1× 90min) | Meetings (batch afternoon) | Mix priorities |
+| **Friday** | Deep Work: Priority 1 wrap-up (1× 90min) | Admin Batch + Weekly Review | Close loops, plan next week |
+
+**Deep Work Total**: [X hours across Y blocks]
+
+**Meeting Blocks**: [Tue/Thu afternoons]
+
+**Admin Batches**: [Fri afternoon, daily 3:30-4pm]
+
+**Buffer Time**: [20% of week = ~8 hours unscheduled]
+
+### Protection Rules
+
+- [ ] No meetings before 12pm Mon-Wed (deep work sacred)
+- [ ] Email checked 2× per day only (11am, 4pm)
+- [ ] Slack DND during focus blocks
+- [ ] Hard stop at 5pm daily (no evening work)
+- [ ] Friday afternoons for planning/admin/cleanup
+
+---
+
+## Daily Timeboxing Template
+
+**Date**: [Today's date]
+
+**Top Goal**: [Most important outcome for today]
+
+**Energy level**: [High / Medium / Low] (adjust plan if low)
+
+### Time-Blocked Schedule
+
+| Time | Block Type | Activity | Done? |
+|------|------------|----------|-------|
+| 8:00-8:30 | Morning Routine | Exercise, breakfast, prepare for day | [ ] |
+| 8:30-9:00 | Planning | Review daily plan, gather resources | [ ] |
+| 9:00-10:30 | **Deep Work 1** | [Task: X - clear outcome] | [ ] |
+| 10:30-10:45 | Break | Walk outside, stretch, water | [ ] |
+| 10:45-12:15 | **Deep Work 2** | [Task: Y - clear outcome] | [ ] |
+| 12:15-1:00 | Lunch | Eat away from desk, NO email | [ ] |
+| 1:00-2:00 | Meetings | [Standup, 1:1, team sync] | [ ] |
+| 2:00-2:15 | Break | Quick walk, coffee | [ ] |
+| 2:15-3:15 | Moderate Work | [Code reviews, moderate tasks] | [ ] |
+| 3:15-4:00 | Admin Batch | Email, Slack, expense reports, planning | [ ] |
+| 4:00-4:30 | Buffer / Overflow | Catch up on anything that ran over | [ ] |
+| 4:30-5:00 | Daily Review | What got done? What's tomorrow's top priority? | [ ] |
+| 5:00pm | **HARD STOP** | Close laptop, NO evening work | [ ] |
+
+**Total Deep Work**: 3 hours (2× 90min blocks)
+
+**Distraction Log** (track interruptions):
+- [Time] - [What interrupted] - [How handled]
+
+**Energy Notes**:
+- Peak energy: [When did you feel most focused?]
+- Low energy: [When did focus drop?]
+
+---
+
+## Pomodoro Session Template
+
+**For high-resistance tasks or building focus habit.**
+
+**Task**: [What you'll work on]
+
+**Total Pomodoros needed**: [Estimate: 1-8 Pomodoros]
+
+### Session Tracker
+
+| Pomodoro # | Start Time | Task/Subtask | Completed? | Distractions |
+|------------|------------|--------------|------------|--------------|
+| 1 | [Time] | [Specific subtask] | [ ] | [Count: X] |
+| 2 | [Time] | [Specific subtask] | [ ] | [Count: X] |
+| 3 | [Time] | [Specific subtask] | [ ] | [Count: X] |
+| 4 | [Time] | [Specific subtask] | [ ] | [Count: X] |
+| **Long Break** | **15-30 min** | Walk, snack, completely disconnect | [ ] | |
+| 5 | [Time] | [Specific subtask] | [ ] | [Count: X] |
+| 6 | [Time] | [Specific subtask] | [ ] | [Count: X] |
+| 7 | [Time] | [Specific subtask] | [ ] | [Count: X] |
+| 8 | [Time] | [Specific subtask] | [ ] | [Count: X] |
+
+**Rules**:
+- 25 min work, 5 min break (non-negotiable)
+- After 4 Pomodoros, take 15-30 min break
+- If interrupted mid-Pomodoro, mark as void and restart
+- Track distractions (awareness helps reduce them)
+
+---
+
+## Task Batching Template
+
+**Goal**: Group similar low-cognitive-load tasks to minimize context-switching.
+
+### Email Batch (30 min, 2× per day)
+
+**Times**: 11:00am and 4:00pm
+
+**Process**:
+1. [ ] Sort by priority (VIP, team, automated)
+2. [ ] Respond to urgent only (2-min rule: if <2 min, do now)
+3. [ ] Archive/delete automated/low-value
+4. [ ] Flag for follow-up (action items)
+5. [ ] Close email app after 30 min (set timer)
+
+**Not allowed**: Checking email outside these times
+
+### Meeting Batch (Afternoons: Tue/Thu 2-5pm)
+
+**Tue 2-5pm**:
+- 2:00-2:30: 1:1 with [Person A]
+- 2:30-3:00: 1:1 with [Person B]
+- 3:00-3:30: Team sync
+- 3:30-4:00: Product review
+- 4:00-4:30: Planning meeting
+
+**Thu 2-5pm**: [Similar structure]
+
+**Protection**: No meetings Mon/Wed/Fri mornings (deep work)
+
+### Admin Batch (Fri 3-5pm)
+
+**Checklist**:
+- [ ] Expense reports
+- [ ] Timesheets
+- [ ] Planning for next week (review priorities)
+- [ ] Clear inbox to zero
+- [ ] Update project status
+- [ ] File/organize docs
+- [ ] Clean up desk/digital workspace
+
+---
+
+## Weekly Review Template
+
+**Week of**: [Date]
+
+**Purpose**: Assess what worked, what didn't, and adjust next week's plan.
+
+### 1. Deep Work Quality
+
+**Focus blocks completed this week**: [X out of Y planned]
+
+**Quality rating** (1-5, where 5 = completely undistracted):
+- Monday: [Rating] - [Notes]
+- Tuesday: [Rating] - [Notes]
+- Wednesday: [Rating] - [Notes]
+- Thursday: [Rating] - [Notes]
+- Friday: [Rating] - [Notes]
+
+**Average**: [X.X / 5]
+
+**What protected focus?**
+- [e.g., Morning schedule-free zone, Slack DND]
+
+**What interrupted focus?**
+- [e.g., Emergency meeting Tuesday, email compulsion]
+
+### 2. 80/20 Alignment
+
+**Did I spend 80% of focus time on vital few (top 20%)?** [Yes / No]
+
+**Time allocation**:
+- Priority 1: [X hours] - Target: [Y hours]
+- Priority 2: [X hours] - Target: [Y hours]
+- Priority 3: [X hours] - Target: [Y hours]
+- Low-value tasks: [X hours] (should be <20%)
+
+**Misallocations** (time spent on 80% low-impact):
+- [Task that consumed time but low impact]
+- [Why: urgent but not important, hard to say no, etc.]
+
+### 3. Energy Management
+
+**Peak energy hours**: [When did I feel most energized?]
+
+**Did I schedule deep work during peak energy?** [Yes / No]
+
+**Energy drains**:
+- [e.g., Back-to-back meetings, late-night email checking]
+
+**Energy boosters**:
+- [e.g., Morning walk, breaks between blocks, hard stop at 5pm]
+
+### 4. Wins & Challenges
+
+**Wins** (what went well):
+1. [Win 1]
+2. [Win 2]
+3. [Win 3]
+
+**Challenges** (what didn't work):
+1. [Challenge 1] - **Fix**: [What to try next week]
+2. [Challenge 2] - **Fix**: [What to try next week]
+3. [Challenge 3] - **Fix**: [What to try next week]
+
+### 5. Next Week Adjustments
+
+**Changes to make**:
+- [ ] [e.g., Block Monday mornings for deep work]
+- [ ] [e.g., Batch meetings on Thu afternoon only]
+- [ ] [e.g., Set phone timer for breaks]
+
+**Commitments**:
+- [ ] [Specific commitment, e.g., "No email before 11am"]
+- [ ] [Specific commitment, e.g., "Take full lunch break away from desk"]
+
+---
+
+## Focus Time Tracker (Weekly Log)
+
+Track focus blocks to identify patterns and improve over time.
+
+| Date | Start Time | Duration | Task | Quality (1-5) | Distractions | Outcome |
+|------|------------|----------|------|---------------|--------------|---------|
+| Mon | 9:00am | 90 min | Payment API design | 5 | 0 | Completed spec |
+| Mon | 11:00am | 90 min | Payment implementation | 4 | 1 (Slack ping) | 60% done |
+| Tue | 9:00am | 90 min | Payment implementation | 5 | 0 | Completed |
+| Tue | 11:00am | 90 min | Testing + bug fixes | 3 | 2 (meeting interrupt) | Partial |
+| Wed | 9:00am | 90 min | Documentation | 4 | 1 (email) | 80% done |
+
+**Weekly Totals**:
+- Focus blocks completed: [X]
+- Average quality: [X.X / 5]
+- Total deep work hours: [X hours]
+- Most productive day: [Day]
+- Biggest distraction source: [e.g., Slack, meetings, email]
+
+**Insights**:
+- [What patterns emerge? e.g., "Quality drops after lunch," "Mornings consistently 5/5"]
+- [Action for next week: e.g., "Schedule deep work only in mornings"]
+
+---
+
+## Quick Examples by Role
+
+### Example 1: Software Engineer
+
+**Vital Few (80/20)**:
+1. Ship payment feature (customer-requested, revenue impact)
+2. Fix critical performance bug (customer escalation)
+3. Code review backlog (team velocity blocker)
+
+**Weekly Plan**:
+- Mon-Wed 9am-12pm: Payment feature (3× 3hr deep work blocks = 9 hours)
+- Thu-Fri 9am-11am: Performance bug (2× 2hr deep work blocks = 4 hours)
+- Afternoons: Code reviews (1hr/day batched), meetings, admin
+
+**Outcome**: Payment shipped Wed, bug fixed Fri. Code reviews cleared. vs. scattered attention = weeks of delays.
+
+### Example 2: Product Manager
+
+**Vital Few (80/20)**:
+1. Q3 roadmap (exec review next week)
+2. User research synthesis (inform roadmap)
+3. Pricing experiment design (potential 20% revenue lift)
+
+**Weekly Plan**:
+- Mon-Tue mornings: Roadmap deep work (4× 90min = 6 hours)
+- Wed-Thu mornings: Research synthesis (4× 90min = 6 hours)
+- Fri morning: Pricing experiment design (2× 90min = 3 hours)
+- Afternoons: Stakeholder meetings (batched Tue/Thu 2-5pm), 1:1s, admin
+
+### Example 3: Writer/Researcher
+
+**Vital Few (80/20)**:
+1. Draft chapter 3 (book deadline approaching)
+2. Revise chapter 2 based on feedback
+3. Outline chapters 4-5
+
+**Weekly Plan**:
+- Mon-Thu 6-9am: Writing deep work (4 days × 3hrs = 12 hours)
+- Afternoons: Research, reading, notes, admin
+- Fri: Buffer for overflow, planning next week
+
+**Protection**: Morning = writing only. No email, no calls, no meetings before noon.