Wednesday, 03 December 2025 / Published in Entrepreneurship

The 90-Minute Work Block: Deep Practice for Founders with ADHD

Struggling with focus, burnout, and an endless to-do list? For founders with ADHD, the traditional 9-to-5 workday often feels like an uphill battle. The solution? A smarter approach: 90-minute work blocks.

This method works with your brain’s natural rhythms, helping you maximize focus during high-energy periods while avoiding burnout. By focusing deeply on one task for 90 minutes and allowing time for recovery, you can achieve more without the guilt or exhaustion of forcing yourself into rigid schedules.

Key Takeaways:

Why 9-to-5 Fails for ADHD Brains: Energy and focus fluctuate, making long, uninterrupted workdays ineffective.
The Science: Ultradian rhythms naturally support 90-minute focus periods followed by rest.
How It Works: Protect focus blocks by minimizing distractions, working on one task, and aligning tasks with peak energy levels.
Recovery Matters: Switch to lighter tasks or take short breaks to recharge between blocks.
Weekly Structure: Group similar tasks into themed days to reduce context switching and decision fatigue.

By designing your schedule around these focus blocks, you can work smarter, align with your strengths, and avoid the burnout loop. Start small – try one 90-minute block this week and see the difference.

Why Standard Work Schedules Don’t Work for ADHD Founders

Let’s dig into why traditional work schedules often clash with the way ADHD brains operate.

The 9-to-5 Model Was Never Designed for ADHD Brains

The typical eight-hour workday is built around repetitive, predictable tasks. But for ADHD founders, focus and energy rarely follow such a rigid pattern. Instead, their attention tends to peak and dip unpredictably, often out of sync with the standard workday. This makes maintaining consistent productivity over long stretches a real challenge.

This isn’t about lacking discipline or effort – it’s about how ADHD brains naturally function. Trying to force steady output across a full day often backfires. A better approach is to create schedules that align with these natural rhythms instead of fighting against them.

Constant Task Switching Disrupts Deep Focus

Modern work environments thrive on multitasking – emails, meetings, calls, and more. But for ADHD founders, frequent interruptions can completely derail deep focus. Once that focus is broken, it takes significant time and energy to get back on track.

The solution? Minimize interruptions and focus on one task at a time. Protecting those precious moments of hyperfocus can make a huge difference in productivity and energy levels. Without this structure, constant task-switching not only wastes time but also adds emotional strain.

The Burnout Loop and Emotional Toll

The pressure to meet standard productivity expectations often leads to stress and burnout. When ADHD founders feel like they’re falling short of these norms, guilt and self-doubt creep in. Comparing themselves to others with seemingly seamless routines only amplifies the frustration.

This cycle often results in overworking during high-energy periods, followed by a crash that forces recovery. This stop-and-start pattern disrupts progress and takes a toll on mental health. Instead, shorter, focused work sessions – like 90-minute blocks – can harness peak energy without triggering burnout. It’s about working smarter, not harder, and building a schedule that supports both your goals and your well-being.

The Science Behind 90-Minute Work Blocks

Tap into your brain’s natural rhythm by structuring your workday around its built-in cycles of focus and recovery.

What Are Ultradian Rhythms?

Your brain operates in cycles known as ultradian rhythms, which naturally alternate between periods of high energy and focus, followed by dips in alertness. While the exact timing varies from person to person, many find that 90-minute intervals are ideal for deep, uninterrupted work. This approach recognizes a simple truth: the brain isn’t designed for endless focus. Instead, it excels when tasks are broken into focused bursts, followed by short periods of rest. This rhythm also aligns with how energy levels and ADHD medication effects fluctuate throughout the day, making it easier to optimize productivity.

How ADHD Medication and Energy Peaks Align with Focus Cycles

ADHD medication often reaches its peak effectiveness during certain hours, overlapping with natural energy highs. These moments create prime opportunities for tackling demanding tasks. By matching your schedule to these windows – when both your medication and energy are at their best – you can get more done without feeling drained. Instead of pushing through low-energy periods, this strategy allows you to work with your body’s natural flow, leading to a more productive and rewarding day. This connection helps explain why 90-minute blocks work so well.

Why 90 Minutes Works Best

A 90-minute work block hits the sweet spot. It’s long enough to dive into deep, focused work but short enough to prevent burnout. Shorter sessions often fail to give you the time needed to fully engage with complex tasks, while longer stretches can leave you mentally exhausted. Many high-performance professionals rely on this structure – intense focus followed by recovery – to stay sharp and productive. By respecting this natural rhythm, 90-minute intervals allow you to maximize your focus and maintain momentum throughout the day.

How to Structure Your 90-Minute Focus Block

The difference between a productive and a frustrating 90-minute focus block often boils down to how you set it up. Without proper preparation, distractions can derail your efforts within minutes. The structure is just as important as the time you commit.

Want to know how AI tools can help you protect your focus blocks? Sign up for our AI Acceleration Newsletter to learn about systems that eliminate distractions while you work.

Work on One Task Only

The golden rule of a successful focus block is simple: stick to one task – no exceptions. That means no checking Slack, no glancing at emails, and no monitoring your phone for "emergencies." A single-task focus allows your brain to fully commit to one objective for the entire session.

When you switch between tasks, even briefly, you trigger context switching, which disrupts your ability to concentrate. If you hit a tough spot in your work, resist the temptation to escape into email or other "productive" distractions. Stay with the task.

Clarity is key. Define your task with precision before you start. Vague goals like "work on the product" won’t cut it. Instead, go for something specific, like "design the email verification screen and handle error messaging for the onboarding flow." This level of detail keeps your mind from wandering to easier, unrelated tasks.

Before diving in, close any unrelated apps and set a visible timer. If your task requires the internet, use a separate browser profile with only the necessary tabs open. This extra step creates a small barrier to distractions, giving you a moment to pause before breaking focus.

A timer also helps reinforce your commitment. You’re not focusing forever – just for 90 minutes. That clear boundary can make all the difference, especially if you struggle with staying on track.

How to Choose and Prepare Your Task

To make the most of your focus block, choose tasks that align with your peak energy levels. Save these windows for work that demands deep thinking, creativity, or problem-solving. Think tasks like product development, strategic planning, or writing investor updates – not replying to emails or scheduling meetings.

Ask yourself: Does this task require my full attention? If you could do it while half-distracted, it doesn’t belong in a focus block. These sessions should be reserved for work that has a real impact on your goals.

Preparation is critical. Gather everything you’ll need before the block begins. For example:

If you’re building a feature, have your design specs, development tools, and reference materials ready.
If you’re conducting customer calls, ensure your interview guide, recording software, and note-taking tools are set up.

The first 10 minutes of your focus block shouldn’t be spent hunting for files or setting up tools – that’s prep work to handle beforehand.

Timing also matters. Schedule your most demanding work for when your energy and focus naturally peak. If you’re on ADHD medication, align your focus blocks with when it’s most effective. Don’t waste these high-functioning hours on low-priority tasks.

Finally, choose tasks with clear, achievable outcomes. For instance, instead of "work on marketing strategy", aim for something measurable like "draft three value propositions and test them using the messaging framework." This specificity gives your brain the satisfaction of completing a milestone, which can keep you motivated.

Recovery Between Blocks: Switch Tasks, Not Just Break

After an intense focus block, how you transition matters just as much as how you worked. Recovery isn’t about shutting down completely – it’s about active recovery. Shifting to a different type of work helps your brain reset without losing momentum.

For example, after a deep focus session, engage in something social: respond to Slack messages, hop on a quick call, or chat with your team. On the flip side, after customer calls or meetings, switch to quiet, analytical tasks like organizing notes or updating your CRM. The key is contrast – engage different mental muscles.

Physical movement is another great reset. A 10-minute walk works wonders for clearing your mind and recharging your focus. This isn’t about hitting the gym; it’s about changing your physical state after sitting for 90 minutes.

Avoid diving straight into another deep task. If you finish a focus block at 11:00 AM, don’t start writing a complex report at 11:05 AM. Your brain needs time to recover. Use the next 30-45 minutes for lighter tasks like emails, quick check-ins, or administrative work. These activities keep you productive without draining your mental energy.

And don’t fight the post-focus fatigue – it’s normal. After a productive session, your brain will feel tired. Pushing through to tackle another demanding task often leads to burnout and diminishing returns. Respect the recovery period, so you’re ready to tackle the next block with full energy.

Experiment with different recovery strategies to find what works for you. Some people recharge with brief social interactions, while others need solitude. Some benefit from physical activity, while others prefer zoning out with a simple, repetitive task. Pay attention to what leaves you feeling refreshed versus drained, and make your recovery plan as intentional as your focus block structure.

How to Protect Your Focus Blocks

Structuring a 90-minute focus block is just the beginning – keeping it free from interruptions is where the real challenge lies. Protecting these periods of deep work is crucial, especially when leveraging ADHD strengths. The aim isn’t to cut yourself off from the world but to create an environment where meaningful, uninterrupted work can actually happen. For tips on automating distractions, check out our AI Acceleration Newsletter.

Once you’ve set boundaries, automation can become your secret weapon.

Use Automation to Minimize Interruptions

One major hurdle during focus blocks is the nagging stress of unfinished tasks piling up. Automation can ease that burden by handling repetitive tasks in the background, so you’re not tempted to check notifications or "quickly respond" to emails.

For example, instead of manually tracking email follow-ups, you can set up automated workflows using tools like N8N. These systems can send reminders or follow-up messages based on specific conditions – like when a prospect hasn’t replied in a few days or after a customer completes a demo. This keeps your sales or project pipeline moving without pulling you out of your deep work zone.

You can also automate parts of the customer journey. After a demo, an automated sequence could send a thank-you email, share relevant resources, and schedule a follow-up. This not only streamlines the process but also shortens sales cycles while freeing up time for high-priority work.

Another idea? Set fixed times for checking Slack or other communication tools. Automate tasks like scheduling meetings, posting updates, or maintaining your CRM – anything that doesn’t require your direct input. This way, you preserve your energy for the tasks that truly need your attention.

Block Your Calendar and Communicate Clearly

Your calendar is your first line of defense. If your focus blocks aren’t clearly marked, others may inadvertently schedule over them. Label these periods with specific names like "Customer Research" or "Product Design" to set clear expectations. This not only signals your availability to others but also reinforces the purpose of the block in your own mind.

It’s also important to establish clear communication rules with your team. For example, if your focus block runs from 9:00 AM to 10:30 AM, let your team know you won’t be responding to Slack, emails, or calls during that time. Share a response schedule – like checking messages at 11:00 AM and 4:00 PM – and reserve urgent matters for text. This clarity removes any confusion about when you’ll be available.

Consistency is key. By assigning certain tasks to specific times (like dedicating one morning each week to customer calls), you reduce decision fatigue and create a predictable routine that everyone respects. This approach reinforces the value of deep work and helps ensure meetings or other interruptions are batched outside your focus blocks.

Beyond scheduling, your physical workspace also plays a big role in maintaining focus.

Design Your Workspace for Deep Work

Your workspace can either support or sabotage your focus. The environment you work in sends signals to your brain about what kind of activity to expect. A cluttered desk or a space filled with reminders of unfinished tasks can make it harder to settle into a focus block.

Consider creating separate zones for different types of work. For instance, you might use one area for deep focus and another for calls or admin tasks. This doesn’t require a huge office – it could be as simple as moving to a different chair or corner of the room to signal a shift in activity. This physical change can help your brain transition between tasks.

To further enhance focus, eliminate visual and auditory distractions:

Clear your desk of unnecessary items, close unrelated browser tabs, and keep your phone out of reach.
Experiment with noise-canceling headphones or white noise to see what helps you concentrate best.

Additionally, optimize your workspace by adjusting lighting, keeping the temperature comfortable (68-72°F is ideal), and minimizing clutter. Make it easy to stay on task by disabling notifications, using website blockers, or setting up a dedicated work profile on your computer. The fewer decisions you have to make about avoiding distractions, the more energy you can devote to the work that truly matters.

Building a Weekly Schedule That Works

Creating a weekly schedule tailored to your needs is essential for maintaining productivity, especially when managing ADHD. Once you’ve set up your focus blocks, the next step is designing a weekly rhythm that aligns with your energy levels. This means structuring your week with clear themes while leaving room for variety. Your brain thrives on predictability to reduce decision fatigue but also craves novelty to stay engaged. Instead of forcing yourself into traditional work patterns, build a schedule that works with your natural flow.

Batch Similar Tasks Together

One of the best strategies for ADHD brains is grouping similar tasks into dedicated blocks of time. This eliminates the mental strain of constantly switching between different types of work – something that can be particularly draining.

For instance, instead of spreading meetings across the week, set aside specific days or blocks of time just for calls. Similarly, rather than checking in on product development sporadically, dedicate focused sessions to tackle it. This approach helps your brain stay in the right mode without needing to shift gears repeatedly.

For example, if Tuesday mornings are for customer discovery calls, your brain knows to prepare for social interaction and active listening. You won’t waste energy wondering if you should be coding or answering emails instead. The decision is already made, freeing up your mental resources to focus entirely on the task.

This method also protects your energy by creating natural boundaries. If someone requests a meeting, you can direct them to your designated meeting times, avoiding interruptions during your deep work sessions. It’s not about being rigid – it’s about creating a system that supports your brain’s needs.

Match Tasks to Your Energy Levels

Your energy levels fluctuate throughout the day based on factors like circadian rhythms, medication timing, and natural patterns. An effective weekly schedule takes these variations into account and assigns tasks accordingly.

Start by identifying when you’re at your best. For many with ADHD, peak performance aligns with the period when medication is most effective – often 1-2 hours after taking it. Use this time for your most demanding cognitive work, such as strategic planning or complex problem-solving.

Tasks that are stimulating or rewarding – like customer calls or brainstorming sessions – can fit well into these high-energy windows. As your energy dips, shift to less demanding tasks or those that offer a different kind of engagement. For example, mid-afternoon might be ideal for hands-on work or straightforward execution, which doesn’t require the same intense focus.

If you’re someone who gets a second wind in the evening, embrace it. Night owls often find they’re most creative or focused after 7:00 PM. Instead of fighting this natural rhythm, schedule strategic or creative work during these hours. The idea is to work with your energy, not against it.

Pay attention to how tasks feel at different times. If a specific block consistently feels draining, adjust it. Your schedule should adapt to your needs, not the other way around.

Example Weekly Schedule for ADHD Founders

Here’s a sample schedule you can tweak to fit your energy patterns. It’s designed to protect your focus blocks while keeping your energy levels balanced throughout the week.

Monday: Strategic Planning and Assumption Mapping (9:00 AM – 10:30 AM)
Kick off the week with high-level thinking when your mind is sharpest. Use this time to map out experiments, refine strategies, or identify key assumptions to test. This type of forward-looking work is both engaging and energizing.

Recovery period: Handle admin tasks, respond to messages, or review last week’s metrics.

Tuesday: Customer Discovery Calls (9:00 AM – 10:30 AM and 2:00 PM – 3:30 PM)
Dedicate Tuesday to conversations. The social interaction provides a natural dopamine boost, keeping your focus sharp. Two blocks of calls allow you to stay productive without overloading your social energy.

Recovery period: Process call insights, update your CRM, or prepare follow-up materials between sessions.

Thursday: Product Building and Experimentation (9:00 AM – 10:30 AM and 2:00 PM – 3:30 PM)
Set aside Thursday for hands-on work like building features, running experiments, or trying out new systems. The immediate feedback and tactile nature of this work make it naturally engaging.

Recovery period: Test your work, document progress, or plan the next iteration.

Friday: Analysis and Completion (9:00 AM – 10:30 AM)
End the week with tasks that bring closure, like analyzing results, reviewing metrics, or documenting your findings. Wrapping up the week with this type of work creates a satisfying sense of accomplishment.

Recovery period: Tie up loose ends, plan for the upcoming week, or take the afternoon off if goals are met.

This schedule ensures 6-8 focus blocks per week, translating to about 9-12 hours of deep work. Recovery periods are built in for handling less demanding tasks, preventing burnout. The structure provides daily themes while offering enough variety to keep things interesting. You’re not stuck doing the same type of work all day, nor are you constantly switching between unrelated tasks. Predictability helps reduce decision fatigue, and variety keeps you engaged.

Feel free to adjust the timing and days to match your energy patterns. If you’re sharper in the afternoon, flip the schedule. If you need more time between customer call blocks, spread them out. The framework is flexible – batch similar tasks, align work with your energy levels, and protect recovery time.

The goal here isn’t to create a heroic schedule that leaves you drained by midweek. Instead, aim for a rhythm that feels sustainable and keeps you energized. If you find yourself dreading certain blocks or feeling exhausted, it’s a sign to make adjustments. A well-designed schedule should support you, not wear you out.

Conclusion

The standard 8-hour workday was never designed with knowledge work – or ADHD brains – in mind. Forcing yourself to fit into that rigid structure often leads to burnout, frustration, and untapped potential. Instead of battling against your natural tendencies, why not create a schedule that aligns with them? The 90-minute work block system taps into your brain’s natural focus cycles, offering a way to work in harmony with how you function best.

When the conditions are right, your ADHD brain can achieve incredible productivity. A focused 90-minute block can unleash hyperfocus, producing exceptional results. By automating repetitive tasks, grouping similar work together, and tackling your most demanding projects during your peak energy times, you can work smarter – not harder. This system is about respecting how your brain operates, not forcing it into a mold that doesn’t fit.

Ready to put this into practice? Start small. Choose one 90-minute block this week to focus on a single task. Eliminate distractions – turn off Slack, close your email, and set yourself up for uninterrupted focus. Pay attention to what you accomplish and how your energy feels. Over time, you can add more focus blocks, tailoring your schedule to match your natural energy and task flow.

Every small step builds momentum, helping you unlock the full potential of your focus. Remember, there’s nothing wrong with you – you don’t need to "fix" yourself to thrive as a founder. Ditch the conventional schedules and embrace what truly works for you. The 90-minute work block system is about creating a routine that highlights your strengths and allows you to excel.

If you’re looking for extra support to implement this system, consider joining our Elite Founders weekly sessions. These live sessions are designed to help you build the automations and frameworks needed for consistent, sustainable focus – without the grind of all-day work marathons.

FAQs

How do I figure out the best times to schedule my 90-minute work blocks based on my energy levels and ADHD medication?

To figure out the best times for your 90-minute work sessions, observe when your energy naturally surges and when your ADHD medication seems to be most effective. These are usually the moments when staying focused and getting things done feels easier.

Start by keeping track of your energy and concentration levels throughout the day for a week or two. Jot down when you feel most awake, motivated, and clear-headed, as well as when your medication seems to be hitting its stride. Once you’ve pinpointed these high-energy periods, plan your most important or challenging tasks during those windows.

Keep in mind, everyone’s natural rhythm is different. Some people are at their best in the morning, while others hit their stride in the afternoon or evening. The goal is to match your schedule to your own energy patterns for maximum productivity.

How can I stay focused and avoid distractions during a 90-minute work block?

To maintain your focus during a 90-minute work session, start by cutting down on distractions. Automate repetitive tasks wherever possible to free up mental energy and avoid interruptions. Next, try calendar blocking – mark your focus time with specific labels like "Customer Discovery Block" instead of generic terms like "busy." This makes your intentions clear to both you and others.

It’s also important to set team boundaries. Let your colleagues know when you’ll be available to respond to messages, such as saying, "I check Slack at 11:00 AM and 4:00 PM only." This helps manage expectations and reduces constant disruptions. Lastly, structure your workspace to encourage focus. For example, use different physical areas for different types of tasks to signal to your brain when it’s time to buckle down.

How can I balance recovery periods between focus blocks to stay productive and avoid burnout?

To keep your productivity high and avoid burnout, think of recovery periods as a chance to shift gears rather than completely stop. Instead of traditional breaks, try switching to tasks that activate different parts of your brain. For instance, after a demanding focus session, you might benefit from some light physical activity, a creative hobby, or handling simple administrative tasks that don’t require as much brainpower.

Pay attention to what your body needs during these moments. Use this time to recharge in ways that genuinely help you feel refreshed – whether that’s stepping outside for some fresh air, practicing meditation, or tidying up your workspace. The idea is to give your brain a break from repetitive tasks, letting it reset so you’re ready to dive into the next challenge with renewed energy.

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