The holiday season brings a different kind of rhythm to daily life. Schedules shift. Interruptions increase. Workdays become shorter or more scattered. Even with the best intentions, maintaining focus can feel like trying to work inside a snow globe someone keeps shaking. Yet for many professionals, the final weeks of the year remain full of deadlines, projects, planning, and expectations.
This is where the 90-minute rule becomes a lifeline. It offers a practical way to protect your attention and get meaningful work done without fighting the season’s natural interruptions. Instead of trying to sustain long stretches of productivity, you work with your brain’s natural cycles, not against them.
Deep work does not require marathon sessions. It requires intention, structure, and a block of time long enough for your mind to settle into focus before distractions pull you away. The 90-minute rule creates that structure with gentle clarity.
Why the Brain Works Best in 90-Minute Cycles
Human attention naturally rises and falls in cycles. Research on ultradian rhythms suggests that the brain alternates between periods of high focus and dips that signal the need for rest. These cycles last about 90 minutes. When you stay within this window, your mind stays engaged but not overextended. You reach depth without hitting burnout.
During the holidays, when disruptions are unpredictable, shorter cycles help you create pockets of meaningful work without feeling overwhelmed. Ninety minutes is long enough to make real progress and short enough to protect your energy.
It is a simple rule that gives structure to otherwise chaotic days.
Set One Clear Priority Per Session
The biggest mistake people make is packing too much into a single focus block. A 90-minute deep work session needs one clear purpose. Not five. Not three. One.
Ask yourself:
What is the single task that would make the most significant difference today?
What requires actual thinking, not just clicking.
What needs my uninterrupted attention before the day gets loud?
This could be writing, planning, research, design, analysis, or strategic problem-solving. The 90-minute rule becomes powerful when you pair it with focused intention, not multitasking.
Vague tasks scatter your attention. Clear tasks deepen it.
Create a Gentle Start and a Soft Landing
A deep work session does not begin the moment you sit down. Your brain needs a short transition. Before starting your 90 minutes, give yourself a brief runway—no more than three to five minutes.
Close tabs. Clear your desk. Open only what you need. Breathe.
Signal to your mind: here is where we focus.
At the end of the 90 minutes, give yourself another small transition out. Stretch. Step away. Drink water. Your mind resets and prepares for whatever comes next.
These soft edges protect your energy and reduce the friction that makes deep work feel harder during busy months.
Protect the Space, Not the Entire Day
The holidays invite interruptions—family, friends, errands, events, messages, obligations. Trying to “protect the whole day” is unrealistic. But protecting a single 90-minute block is manageable.
Let your people know when you need this time.
Put your phone across the room.
Turn off notifications.
Close your door if you have one.
Use headphones even if you are in silence.
You are not trying to create the perfect conditions. You are making a boundary your mind can trust.
Once your brain knows that these 90 minutes are protected, it becomes easier to drop into focus. Even during the busiest seasons, one protected block can transform your productivity.
Work With Your Energy, Not Against It
Not all 90-minute windows feel the same. Some people think best early in the morning. Others hit their stride mid-afternoon. During the holidays, your schedule may change—so flexibility becomes part of the strategy.
Ask yourself:
When does my mind feel clearest today?
When am I least likely to be interrupted?
When do I naturally slow down?
Choose your 90-minute block based on your energy, not the clock. A well-timed session can be more productive than three unfocused hours.
You do not need the perfect time. You need the right moment.
Plan Your Distractions Instead of Fighting Them
Distractions are inevitable, especially in December. When you try to resist them entirely, they only grow stronger. The 90-minute rule works best when you give your brain permission to handle everything else later.
Before you start, jot down a quick “after session list”—messages you will answer, tasks you will check, errands you will remember. Your brain relaxes when it knows nothing important will be forgotten.
Then return to your one focus. The list will be waiting for you when the session ends.
This small technique prevents your mind from jumping every time a thought surfaces.
Track Progress in Small, Honest Notes
After each deep work block, write a short note capturing what you accomplished. It does not need to be polished or long. A few lines are enough.
This helps you see your momentum.
It clarifies what still needs attention.
It gives your mind closure before shifting into holiday life.
In high-distraction seasons, acknowledging your progress is grounding. It reminds you that even in a limited time, you are moving forward.
Use 90 Minutes to End the Year Intentionally
December often brings unfinished work, loose ends, overdue tasks, and planning for the new year. The 90-minute rule becomes a tool for balance. You can use these sessions to:
Wrap up lingering projects
Prepare your January strategy
Clean your digital files
Update systems you’ve avoided
Complete tasks that need closure
Map out Q1 priorities
Deep work helps you end the year feeling prepared rather than scattered.
One 90-Minute Session Can Change Your Entire Day
The beauty of the 90-minute rule is its simplicity. It does not require a complete overhaul of the routine. It does not depend on perfect conditions. It gives you a container where your mind can breathe and focus—an anchor in the middle of holiday noise.
One well-focused 90-minute session can hold more value than three unfocused hours.
One session can unlock a creative solution.
One session can move a project forward.
One session can bring calm to a chaotic day.
And if you do this consistently, you end the season with clarity instead of overwhelm.
The holidays will always be busy. But your mind doesn’t have to be.
The 90-minute rule gives you a way to stay grounded, productive, and steady—no matter what distractions come your way.
