Good research confirms that what makes the best athletes the best in the world is not what they do in their sport but how effectively they recover. For example, it was the rituals that star tennis players did in between points that made them stars. What made the Russian weightlifters so undefeatable was their “work-rest ratios”.

So, set a timer for 60 minutes and during those intervals, turn off your technology, shut your door and dive—with massive intensity—into the project that matters. Then, recover with a pristine break like walking, listening to music or reading. Just try this protocol for a month and witness the gains.