💡 CheatCode #150: The 90/30 Productivity Frame
Your brain needs intensity and recovery.
“Rest is a performance enhancer, not a luxury.” -1% CheatCode
ADHD productivity thrives on sprints, not marathons. The 90/30 Frame is the ideal balance: work intensely for 90 minutes, then break intentionally for 30 minutes. It resets dopamine, restores executive function, and prevents burnout while keeping output high.
Related Study:
Cognitive labs have found that mental performance drops sharply after 85–90 minutes of focused effort, but is restored after short recovery cycles.
Why It Works:
✅ Honors the natural rise and fall of dopamine
✅ Keeps tasks fresh instead of mentally heavy
✅ Improves creativity and problem-solving
✅ Reduces burnout and decision fatigue
✅ Creates predictable cycles your brain trusts
Today’s Challenge:
Try one 90-minute work sprint today, followed by a 30-minute recovery block. Notice the difference.
Final Thought:
Your brain performs best in waves, not straight lines.
”Sprint with purpose. Recover with intention.” -1% CheatCode