What is the 90/20 Rule? (How Does It Work?)

I’m sure you’re familiar with the Pomodoro technique. But how about the 90/20 rule?

Like Pomodoro, the 90/20 rule promotes regular rests but lets you work for longer to rule out possible distractions.

What does the 90/20 rule imply?

Dedicate 90 minutes to a task and take a 20-minute breather before the next 90-minute task.

I’ll detail it below.

Every day, distractions are everywhere. To avoid getting distracted by the pings, dings, and buzzes from your phones, you must try your very best to stay focused.

A study at the University of California at Irvine found that most employees typically take 23-29 minutes, internal and external interruptions, to regain focus after a disturbance [1].

Their findings revealed that sometimes employees could continue with the interrupted tasks independently. However, external prompts like phone calls or work conversations swayed them at other times.

In short, a single distraction could make you lose focus for almost 30 minutes. 

So, what’s the solution?

Here’s what you can do:

✅ Use time-saving tools

✅ Create a focused work environment

✅ Practice efficient time management techniques

This article centers on the 3rd strategy – adopting the 90/20 rule to improve focus and limit distractions.

Continue reading to understand this approach.

What is the 90/20 Rule and How Does It Work?

The 90-20 rule organizes time by splitting 90-minute work sessions with 20-minute breaks. This approach follows the “Rest-Activity Cycle,” which is ongoing whether you are sleeping or awake.

If you stick to this cycle, your body naturally follows, and your brain can work much better!

Let me show you how it works:

1) Pick A Task 

Decide on a specific task you need to work on. For example, you might choose to study, do laundry,  or write an article or book chapter. Once you decide on the task, set a timer.

2) Use A Timer

Start a timer for 90 minutes and work fully on the task. Keep distractions away.

3) Time Out

After a 90-minute work period, you can take a 20-minute break. Use this gap for relaxation or engage in activities like walking, listening to music, or meditation.

4) Restart The Loop

You can start another 90-minute session and a 20-minute break if more work awaits.

This method builds on your body’s natural rhythms to reinforce concentration at a cycle’s start and end. It recognizes your energy patterns and uplifts your work efficiency.

What is the Difference Between the Pomodoro Technique and the 90/20 Rule?

The Pomodoro method and 90/20 rule both focus on productivity and time management. They both prompt for a strict focus on a single task and ignoring distractions.

But they aren’t identical; here’s how they differ:

Pomodoro Technique

With this strategy, you need to set your timer for 25 minutes and pour all your focus into a single task. Then, chill out for 5 minutes.

After you’ve clocked four of these cycles, you reward yourself with longer breaks from 15 to 30 minutes. This is how you turn mountains into molehills.

90/20 Rule

This technique harmonizes with your body’s ultradian rhythms to mimic your natural energy cycles. So, it’s 90 minutes of intense effort and then a 20-minute time out.

Unlike the Pomodoro technique, this method gets you working longer before a break, which could be a ticket for your complex tasks. It could give you a deeper understanding of tasks and improve your grasp of hard and complex info.

I work as a writer. When writing the article, the 90/20 rule works for me: deep work in less time. I write 90, rest 20, and then come back to review my work with a fresh perspective. 

I enjoy this method as it helps me enter a flow state faster and write quicker without taking breaks every 25 minutes.

Benefits of Using the 90/20 Rule

This rule is profitable as it enables you to extract the best from your work without overdoing it.

Using the 90-20 rule helps you a lot, like:

• Boosts Your Focus: With the 90/20 rule, you devote complete attention to one task for a set time. It reduces disruptions and maximizes your efficiency.
• Gives Your Eyes and Body a Break: A 20-minute rest can reduce eye and body strain. Less strain, less stress.
• Fires up Creativity: Working intensely for 90 minutes can spark creativity. During breaks, your brain continues to form fresh thoughts.
• Prevents You From Burning Out: Balancing work and rest with the 90/20 rule means you alleviate the chance of work exhaustion.
• Keeps Your Day Organized: The 90/20 rule paces your day into manageable chunks to keep you organized.
• Promotes a Great Work-Life Balance: Thanks to preset work slots and multiple breaks, the 90/20 rule encourages a good work-life balance.
• Promotes Mindful Working: The 90/20 rule helps you concentrate on work and builds an awareness of productivity within the allotted time.
• Reduces Procrastination: Knowing you have a 90-minute window urges prompt work, you’re driven to start working immediately, and it reduces procrastination.
• Feeds Your Subconscious Mind: The 20-minute relaxation period allows your awake mind to rest while your subconscious navigates ideas and difficult issues.
• Prevents Decision Fatigue: Limiting decisions during intense work helps to preserve your mental clarity and decision-making.
• Respect Your Body’s Natural Rhythm: The 90/20 rule aligns with your natural ultradian rhythm (periods of high and low alertness). It leads to your ultimate work effectiveness.

Additional Insights

I attempted the Pomodoro Technique to improve my productivity, yet I feel so restricted.

Without knowing the 90/20 rule, until this month, I changed my Pomodoro practice to 80-100 minutes of work with 20-30-minute breaks.

I found this method much better, and I learned the following insights:

The Ripple Effect

The ripple effect shows that your actions, no matter how small, can cause far-reaching influence and what impact they can have—both good and bad.

When you implement the 90/20 rule, the ripple effect is likely on productivity and focus. You add order to your work time, allowing your brain to relax and refresh. 

I see this approach as an uncomplicated way to enhance your habits and start making progress.

Natural Light Synchronization

Starting with sunrise and taking a sun break can help you feel refreshed.

Tri-City Medical Center mentions sunlight adds to mood enhancement [2]. 

So, aligning your work hours with sunlight and following the 90/20 rule might be a good combination to increase your energy and effectiveness.

Deep Work Calibration

Applying the 90/20 rule could serve as your training wheels for doing ‘Deep Work’ as Cal Newport advocates.

Getting used to 90-minute focus periods and 20-minute breaks might help you move into hours of deep work.

90/20 Rule (FAQs)

What to Do Next?

Now that you’ve grasped the 90/20 rule, the next step is application. You don’t need to replicate the method every single day. 

Instead, explore a 100/20 rule or create a personalized one that complements your schedule. Experiment with the technique.

And from what I experienced, the goals of this rule are no burnout and no tension. And it’s you directing your day.

So, keep it basic, and see how it influences you.