Shallow work expands to fill the time you give it. This session log tracks every protected block of deep work so you can see how much focused time you are actually protecting each week.
What’s Inside
- 20-session log: date, task, planned duration, actual duration, distractions, outcome
- Weekly summary: total focus hours, sessions completed, average session length
- Top distraction tracker with frequency tally
- Focus goal field: sessions per week target
Print tip: Works on standard letter (8.5×11″) or A4 paper. Print at 100% scale with no page scaling. Designed to be printed and filled in by hand.
How to Use This Template
- Before each session, write the task, your planned duration, and one specific output you want to produce. Defining the output separates real deep work from productive-feeling shallow work.
- Start the session, set a timer, and put your phone out of arm’s reach. Not on silent, not in a nearby drawer, out of arm’s reach.
- When the session ends or is interrupted, log the actual duration and distraction count immediately. Memory inflates session quality significantly.
- Review the weekly summary every Friday. If your average session is shorter than planned by more than 30%, identify the most frequent distraction and block it physically.
Frequently Asked Questions
What is deep work?
A term popularised by author Cal Newport referring to professional activities performed in a state of distraction-free concentration that push cognitive capabilities to their limit. Email, Slack, and quick calls are all shallow work.
How long should a deep work session be?
Start with 60-90 minutes and build up. Most knowledge workers find 90-minute sessions to be the sweet spot. Sessions shorter than 45 minutes rarely allow enough time to reach genuine flow.
How many deep work sessions should I aim for per day?
One or two 90-minute sessions per day is excellent. The goal is consistent, scheduled sessions, not occasional marathons.
Is this log free?
Yes, completely free. No email required. Print as many copies as you need.