Pomodoro & Ultradian Focus Sprint Scorecard
Date: ________________ · Cadence: ☐ 25/5 min Pomodoro ☐ 50/10 min Deep ☐ 90/20 min UltradianPrimary Deliverable (Ultradian Set 1)
Secondary Deliverable (Ultradian Set 2)
Daily Deliberate Focus Target3.5–4.0 h ceiling (Ericsson rule)
Pre-Sprint Environment Lock☐ Phone away ☐ Inbox closed ☐ Water
| Sprint | Single Task & Micro-Deliverable | Cycles | Break Protocol | Distraction Tally (Int / Ext) |
|---|---|---|---|---|
| Sprint 1 | ☐ 1 ☐ 2 | 5–10 min walk/water | Int: ___ · Ext: ___ | |
| Sprint 2 | ☐ 3 ☐ 4 | 20 min ultradian reset | Int: ___ · Ext: ___ | |
| Sprint 3 | ☐ 5 ☐ 6 | 5–10 min stretch/eyes | Int: ___ · Ext: ___ | |
| Sprint 4 | ☐ 7 ☐ 8 | 60 min lunch & walk | Int: ___ · Ext: ___ | |
| Sprint 5 | ☐ 9 ☐ 10 | 5–10 min hydration | Int: ___ · Ext: ___ | |
| Sprint 6 | ☐ 11 ☐ 12 | 15 min shutdown | Int: ___ · Ext: ___ |
Internal Distraction Capture (Jot thought & return to sprint in 3 sec)1.
2.
3.
2.
3.
External Ping Queue (Batch at 16:00 Admin Window)1.
2.
3.
2.
3.
End-of-Day ScorecardCompleted Cycles: ___ / ___
Net Deep Focus: _____ hrs
Focus Quality (1–5): ___ / 5
Net Deep Focus: _____ hrs
Focus Quality (1–5): ___ / 5