The "90-Minute Rule" Will Help You Lock In & Focus

"On TikTok, creator @olivia.unplugged called everyone out with a single post shared on Sept. 3, in which she discussed the downsides of multitasking. As an alternative to the chaos, she offered the 90-minute rule, which aims to boost your focus and productivity. "We've talked about the Pomodoro method," she said in the clip, which has over 155,000 likes. "But I raise you one: The 90-minute rule.""

"According to Dr. Sydney Ceruto, an author and founder of MindLAB Neuroscience, the 90-minute focus cycle is all about using your ultradian rhythm to your advantage. "When you work with this rhythm instead of against it, your prefrontal cortex stays engaged, your dopamine stays elevated, and your ability to enter flow state dramatically increases," she tells Bustle. "After 90 minutes, your dopamine and acetylcholine - the focus neurotransmitter - deplete," making you tired and distracted."

The 90-minute rule prescribes uninterrupted work stretches of about 90 minutes followed by breaks to align with the brain's ultradian attention cycles. Ultradian rhythms create peaks of high focus and subsequent dips in energy, and 90-minute slots match those natural peaks to support sustained concentration. Implementation involves setting timers, blocking distracting apps, and taking a restorative break (commonly around 20 minutes) after each focus session. Neurochemical support for focus, including dopamine and acetylcholine, tends to decline after roughly 90 minutes, leading to tiredness and distraction, so honoring these cycles can boost productivity and reduce burnout.

Read at Bustle