Pomodoro technika a focus sessions

Vytvoř Pomodoro systém pro [TYP PRÁCE]. Focus potřeba: [DEEP WORK/MIXED/CREATIVE]. Struktura: 1) **Pomodoro Basics** - 25 min focused work (one Pomodoro), 5 min short break, after 4 Pomodoros: 15-30 min long break, during Pomodoro: no interruptions allowed, one task per Pomodoro (no multitasking), 2) **Pomodoro Workflow** - Plan (morning: select tasks, estimate Pomodoros), Prepare (clear workspace, eliminate distractions, gather materials), Execute (start timer, work until ring, no checking phone/email), Break (step away from desk, move, hydrate), Review (evening: how many Pomodoros? what got done?), 3) **Variations** - Classic (25/5/15-30), Extended (50/10/20), Ultra (90/15/30), Custom (find your rhythm, test and adapt), factors (task complexity, energy levels, interruption likelihood), 4) **Break Activities** - Short breaks (5 min: stretch, walk, water, look away from screen, breathing), Long breaks (15-30 min: walk outside, snack, meditate, chat with colleague, power nap), avoid (phone, social media, news - anything that grabs attention), 5) **Interruption Handling** - internal interruptions (sudden thought: write down, return to it), external interruptions (colleague: "I'm in a Pomodoro, can we talk in 15 min?"), voided Pomodoro (if interrupted >2 min, start over), emergency exception (truly urgent = stop Pomodoro), 6) **Task Estimation** - estimate Pomodoros needed (1-2 Pomodoros = 1h, 4-8 Pomodoros = half day), overestimate initially (tasks usually take longer), big tasks (break into sub-tasks, 1-2 Pomodoros each), track actuals (improve estimation over time), 7) **Tools & Apps** - timer apps (Focus Keeper, Be Focused, Forest, Pomofocus), browser extensions (Marinara, Tomato Timer), physical timer (kitchen timer, Time Timer), tracking (notebook, spreadsheet, app), 8) **Gamification** - Pomodoro streak (consecutive days), daily goal (8 Pomodoros = 4 hours deep work), weekly total (aim for 40 Pomodoros/week), rewards (after 10 Pomodoros: treat yourself), 9) **Optimization** - time of day (most Pomodoros in peak hours), task matching (hard tasks in morning, easy tasks afternoon), environment (different locations for variety), social Pomodoro (work with accountability partner), 10) **Measuring Effectiveness** - Pomodoros completed daily (track in spreadsheet/app), output quality (did you produce good work?), energy levels (do you feel less fatigued?), flow state (getting into flow faster?). Zahrň daily tracking template a Pomodoro planner.