ChronoBlock 指南

适合 ADHD 与容易分心人群的时间块工作法

真正有效的日程，不是把每一分钟都填满，而是让你在分心、被打断之后，仍然知道下一步该做什么。

先试试：今天只安排 3 个专注时间块，每个块写清楚一个可见的下一步。

1. Start with anchors, not a perfect schedule

Put sleep, meals, commuting, and fixed meetings on the timeline first. The space that remains is your real planning capacity—not an imaginary eight-hour workday.

2. Make the next action visible

Replace vague blocks like “work on project” with a physical next step: open the brief, outline three headings, or reply to the first email. Specific starts reduce the friction of switching into focus.

3. Use short blocks and generous buffers

Try 25–45 minute focus blocks, then leave 5–15 minutes for transitions. A schedule that survives interruptions is more useful than one that looks full at 9:00 AM.

4. Protect one recovery block

Add a walk, lunch, or low-stimulation reset as a real block. Attention is a limited resource; recovery belongs on the calendar before the day fills up.

一个可以直接复制的日程模板

用 ChronoBlock 日历 把任务放进时间线，再用 Pomodoro 专注计时器 开始当前时间块。想在桌面上减少切换，可以从下载 ChronoBlock开始。