专注系统

---
name: focus-system
description: "When to activate: focus, single-tasking, context switching, attention management, Pomodoro, distraction elimination, flow state, deep focus"
origin: zakr
metadata:
  namespace: zakr/devtools-pack
  version: 1.0.0
  category: business
  domain: productivity
  platforms: [claude-code, codex, gemini-cli, cursor, aider, windsurf]
---

# Focus System

## The Cost of Context Switching

Research finding: switching tasks takes more time than the switch itself. The brain leaves "attention residue" — part of your attention stays on the previous task.

| Scenario | Hidden cost |
|----------|-------------|
| Checking email during deep work | 23 min average to fully refocus (Gloria Mark, UCI) |
| Switching between 2 complex tasks | 40% loss in productive output (APA) |
| Interruption during creative work | Can cost the entire "flow" state — 15-30 min to re-enter |

**Implication**: Protect attention aggressively. Every interruption is more expensive than it appears.

## Single-Tasking Protocol

Before each work session, define exactly ONE task:
```
Today's deep work: [Single specific task]
Success looks like: [What "done" means]
Time blocked: [Start] to [End]
```

Rules:
- One task open at a time. Close all other browser tabs, apps, docs.
- If another task comes to mind → capture it (don't act on it)
- Finish or reach a stopping point before switching

## Pomodoro Variants

| Variant | Work | Break | Best for |
|---------|------|-------|---------|
| Classic | 25 min | 5 min | Starting habits, shallow work |
| Extended | 52 min | 17 min | Research-backed optimal ratio |
| Deep work | 90 min | 20 min | Complex creative/technical work |
| Flow | Until natural break | 15-30 min | When in deep flow — don't interrupt |

### Pomodoro rules
- Timer is a commitment device — don't stop early
- During work phase: nothing but the defined task
- During break: fully off (walk, stretch, water — not email)
- After 4 cycles: take a longer break (30-60 min)

## Attention Residue Reduction

Reduce residue when switching tasks:

1. **Write a stopping note** before switching:
   ```
   Stopping point: [Where I am]
   Next action: [Exactly what to do when I return]
   Open questions: [What's unresolved]
   ```
2. **Physical transition**: Stand up, walk around, drink water
3. **Brain dump**: 2 min to capture any lingering thoughts about the previous task
4. **Intention set**: State clearly what the next task is before starting

## Physical Environment Design

### Workspace setup for focus
- [ ] Dedicated work location (trains brain to associate with focus)
- [ ] Single monitor or only relevant windows open
- [ ] Physical desk clear of non-work items during focus sessions
- [ ] Comfortable temperature (slightly cool — 18-21°C / 65-70°F)
- [ ] Adequate lighting (daylight preferred; warm light for evening)
- [ ] Noise: chosen deliberately (see below)

### Noise environment
| Type | Effect | Best for |
|------|--------|---------|
| Silence | Highest concentration | Complex analytical work |
| White/brown noise | Masks distractions | Open offices, inconsistent environments |
| Instrumental music | Moderate aid | Repetitive tasks, writing with established flow |
| Lyrics | Impairs language tasks | Avoid for writing/reading |
| Binaural beats | Limited evidence | Some people find it helpful |

## Digital Environment Design

### Browser and apps
- [ ] Use a separate browser profile for work (no personal tabs)
- [ ] Install a site blocker (Freedom, Cold Turkey, Block Site)
- [ ] Create a "focus" browser window preset with only work tabs
- [ ] Close email client and Slack during deep work — fully close, don't minimize

### Notifications
- [ ] Phone: Do Not Disturb during all deep work blocks
- [ ] Mac/Windows: Focus Mode / Do Not Disturb enabled
- [ ] Slack status: set to "Focusing" with auto-responder
- [ ] Email: close the client; check only 2-3 times/day at scheduled times
- [ ] Turn off all non-essential notification badges and sounds

### Communication norms (set expectations)
Set your response SLA publicly:
> "I check Slack 2x/day: 9am and 3pm. For urgent items, call me directly."

## Flow State Triggers

Flow requires: clear goals + challenge-skill match + immediate feedback + no interruptions.

### Pre-conditions for flow
1. **Task clarity**: Know exactly what you're working on before sitting down
2. **Right difficulty**: Slightly challenging — not too easy (boring) or too hard (anxious)
3. **Uninterrupted time**: Minimum 90 min block
4. **Reduced friction**: All tools open and ready before starting
5. **Warm-up**: Start with a small related task to ease in (5-10 min)

### Flow killers
- Unclear or ambiguous objective
- Urgent notifications arriving mid-session
- Physical discomfort (hunger, temperature, pain)
- Emotional preoccupation (unresolved conflict, anxiety)
- Task switching at the first moment of difficulty

## Distraction Audit

Run this once to identify your main distraction patterns:

For one week, every time you break focus, log:
- What distracted you (internal thought vs external interruption)
- What triggered it
- What you were doing when it happened

Common patterns:
| Pattern | Fix |
|---------|-----|
| Self-interruption for email/Slack | Schedule checking times; close apps |
| Colleague interruptions | Visible signal (headphones = do not disturb), communicate DND |
| Task avoidance (procrastination) | Break task into smaller steps; work on hardest part for just 5 min |
| Phone notifications | Phone in different room during focus sessions |
| Task list anxiety | Capture everything before starting; stop managing it mid-session |

## Focus Metrics

Track weekly to improve over time:

| Metric | How to measure |
|--------|---------------|
| Deep work hours | Time-tracking app (Toggl, RescueTime) or manual log |
| Longest unbroken focus session | Note in daily review |
| Distraction count | Tally marks during session |
| Flow states this week | Subjective — how many sessions felt like flow? |
| Completion rate | Tasks finished vs tasks planned |

Target progression: +1 hour deep work/week for 8 weeks, then maintain.