90-Minute Focus Timer
90 min focus, then a 20 min break
The first 5 to 10 minutes are a warm-up. Stick with it.
Space start / pause·R reset
getkappi.com
A free timer for 90-minute deep work blocks
Andrew Huberman suggests working in focus blocks of 90 minutes or less, then taking 10 to 30 minutes to switch off. This timer runs that cycle for you. Start a block. When it ends the break starts on its own. When the break ends you get a chime and one button to go again.
How to use it
- Type the one task for this block. Something that deserves 90 minutes.
- Pick a length. 90/20 is the default. If 90 minutes is new to you, start with 45/10 or 60/15.
- Put your phone away. Block your distracting apps or leave the phone in another room.
- Expect a slow start. Huberman says the first 5 to 10 minutes are a warm-up. It’s normal for your attention to wander then.
- Switch off on the break. Walk, get water or sit and let your mind wander. Leave your phone alone.
- Stop at two or three blocks. That’s the daily limit Huberman suggests.
The presets
| Preset | When to use it |
|---|---|
| 90 / 20 | A full deep work block, the longest Huberman suggests |
| 60 / 15 | A shorter block while you build up |
| 45 / 10 | Getting started, or tasks you’ve been putting off |
Why the break matters
Huberman calls the time after a block “deliberate defocus”: easy, low-effort time where your attention can idle. He specifically says to keep your phone away for it. Scrolling feels like a break but it keeps your attention busy.
For what he says, where the 90-minute idea comes from and how strong the evidence is, read Huberman’s 90-minute focus block, explained. Prefer shorter cycles? Try the 52/17 Timer.
What’s included
- 90-minute focus block, then a 20-minute break that starts on its own
- Shorter 60/15 and 45/10 presets for building up
- Custom focus length with a 20-minute break
- Counts the focus blocks you finish
- Skip a break or stop after any block
- Soft chime at the end of every block and break
- Giant full-screen digits and the countdown in the tab title
- Keeps your screen awake while the timer runs
- Keyboard shortcuts: Space, R and F
- No account, nothing uploaded
Frequently asked questions
What is a 90-minute focus timer?
It's a timer for one long block of deep work. This one counts down 90 minutes, starts a 20-minute break on its own and chimes when it's time for the next block.
Why 90 minutes?
Andrew Huberman suggests focus blocks of 90 minutes or less. The number comes from the idea of roughly 90-minute ultradian cycles. The evidence for that cycle while you're awake is mixed. So treat 90 minutes as an upper limit rather than a target.
How long should the break be?
Huberman suggests 10 to 30 minutes of what he calls deliberate defocus after a block. This timer uses 20 minutes after a 90-minute block, 15 after 60 and 10 after 45.
How many 90-minute blocks should I do a day?
Huberman suggests two, maybe three. If you're new to long blocks, start with one a day for about four weeks before adding more.
Is this timer free?
Yes. It runs in your browser with no sign-up and nothing uploaded. It remembers your last setup on your device.
Is Kappi affiliated with Andrew Huberman?
No. Kappi is an independent screen time blocker for iPhone. This timer is built around how Huberman describes focus blocks in his podcast.
Keep going
Guide
Huberman's 90-Minute Focus Block: What He Says and What the Research Shows
What Andrew Huberman actually says about 90-minute focus blocks (a 5 to 10 minute warm-up, two or three blocks a day, 10 to 30 minutes of deliberate defocus), where the 90-minute ultradian idea comes from and how strong the evidence is.
Free tool
52/17 Timer
A free full-screen interval timer for the 52/17 rule: a 52-minute focus block, then a 17-minute break that starts on its own, with 80/17, 112/26 and 25/5 presets and a count of finished blocks. No sign-up.
Free tool
Big Focus Timer
A free full-screen countdown timer with giant digits, presets from 15 to 60 minutes, a chime at zero, keyboard shortcuts and a screen wake lock. No sign-up.