The Power of the 90/20 Rule
Based on ultradian rhythms, the 90/20 timer optimizes for your brain's natural energy cycles. Most people can tackle a high-intensity task for about 90 minutes before performance drops. The 20-minute break is crucial for fully recharging these energy stores.
How to Use It
- Focus Phase (90 min): Eliminate all distractions. No phone, no email, no notifications. This is for your highest-value work.
- Recovery Phase (20 min): Step away completely. Walk, stretch, meditate, or have a snack. Do not switch to another screen.
Who Should Use the 90/20 Timer?
Indie Makers
Perfect for shipping features. 90 minutes is enough to plan, code, and test a significant chunk of functionality.
Academics
Ideal for writing thesis chapters or analyzing complex datasets where context switching is costly.
Musicians & Artists
Great for practice sessions or creative flow where you need time to warm up and get into the zone.
Entrepreneurs
Use it for strategic planning, pitch deck creation, or deep market research.
Example Daily Flow: 2 Big Blocks
Block 1: The "One Big Thing"
Your most important project. No interruptions allowed.
Break: Complete disconnection. Walk, coffee, no tech.
Block 2: Secondary Project
Deep work on your second priority or continuation of first.
Lunch & Admin: After lunch, switch to checking emails/meetings.
Why It's Effective
- ✓Biological Alignment: Works with, not against, your body's natural energy cycles (BRAC - Basic Rest-Activity Cycle).
- ✓Maximum Output: 90 minutes is long enough to produce a significant amount of work, often equivalent to 3-4 fragmented hours.
- ✓Guilt-Free Rest: The 20-minute break is earned and necessary, preventing burnout.
90/20 Timer FAQ
Can I sustain this all day?
Likely not. Most high-performers maximize at 3 blocks (4.5 hours of deep work) per day. The rest of the day should be for lower-intensity tasks.
What if I get distracted?
If you're interrupted briefly, pause the timer. If it's a long interruption, consider restarting the block later. Protect these 90 minutes fiercely.
Is 20 minutes too long for a break?
No. After 90 minutes of intense focus, your brain needs substantial recovery to replenish glucose and neurotransmitters. 5 minutes isn't enough here.