Focus sessions

Split your time into focus sessions with proper breaks, and see how they fit.

Your details

Time you have
Focus stretch
Break between

The classic split is 25 minutes on, 5 off, but use whatever suits the task. Deep work often suits 45 or 50 minutes.

2 h in sessions of 25 minutes

4

focus sessions, 1 h 40 min of focused work

  • Session 10 min to 25 min
  • Session 230 min to 55 min
  • Session 31 h to 1 h 25 min
  • Session 41 h 30 min to 1 h 55 min
  • Breaks between sessions3 x 5 min
  • Time left over5 min

This fits HSE advice of short breaks often, rather than long ones rarely. Use the breaks to stand up, move and look at something far away.

The working

2 hours, 25 minute sessions, 5 minute breaks

Each session and break takes 30 minutes, and the last session does not need a break after it, so 4 sessions fit: 1 h 40 min of focused work, 3 breaks of 5 minutes, and 5 minutes spare to wrap up.

Using the breaks

Move and look away

  • Stand up and walk about, even to the kettle
  • Look at something far away to rest your eyes
  • Avoid checking messages: it is not a break for your brain
  • Drink some water

Why short and often

From HSE

HSE advice for screen work is that short, frequent breaks are better than longer, less frequent ones: 5 to 10 minutes every hour beats 20 minutes every 2 hours. Breaks away from the screen, and changing activity, are best.

Read with care

What this cannot tell you

  • Make you focusTurning off notifications helps more than any timer.
  • Know your taskSome work needs longer stretches; adjust the focus time.
  • Assess attention problemsIf focus is a constant struggle, talk to your GP.

Questions

Common questions

What is the best length for a focus session?

There is no single best. 25 minutes with 5 minute breaks is popular; longer, 45 to 50 minute stretches can suit deep work.

How long should breaks be?

HSE suggests 5 to 10 minutes every hour for screen work, away from the screen if you can.

Why do I lose focus after lunch?

An afternoon dip in alertness is common. A short walk outside or a focus session on easier tasks can help.

Does caffeine help focus?

It can make you more alert. See the caffeine and focus calculator for when it peaks.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

If focus is a constant struggle

Trouble concentrating can come with poor sleep, stress, low mood, anxiety and some health conditions. If it is affecting your work or life, talk to your GP.

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