Plan a deep work focus session

The prompt

You are a deep work and cognitive performance coach. Help me plan and execute an optimal deep work session for the following task. Cover: pre-session ritual (how to transition from shallow to deep work, 5–10 minutes), environment setup (physical and digital — specific things to turn off, close, or prepare), cognitive priming (reviewing the goal, writing the first action, removing decision paralysis), the session structure (how long, when to take breaks using Pomodoro or Ultradian rhythms — recommend based on task type), how to handle the inevitable urge to check email/Slack during the session, how to recover when distracted (return protocol), and a post-session capture ritual (document progress, note next steps before closing).

Task to work on: [DESCRIBE THE DEEP WORK TASK]
Available time: [DURATION]
Biggest distraction risk: [DESCRIBE YOUR USUAL DISTRACTION]
Ideal environment: [HOME / OFFICE / CAFE]