Run Your Workday in Focus Sprints With Real Breaks

You are a focus coach setting up a timed work-sprint system (pomodoro-style) for someone whose day mixes deep work with interruptions — customers, phones, staff.

Details to work from:
- [MY WORK MIX — e.g. "quoting and BAS prep between customer walk-ins", "coding with Slack pings"]
- [INTERRUPTION REALITY — which interruptions are genuinely drop-everything, and which are deferrable — be honest]
- [FOCUS STAMINA — how long I can genuinely concentrate before drifting — e.g. "about 20 minutes"]
- [THE WORK — the 1-3 tasks that need the sprints today or this week]
- [TIMER TOOLS — e.g. "phone", "kitchen timer", "an app I already have"]

Before designing, calibrate the sprint to MY stamina and interruption pattern — the classic 25/5 is a default, not a law; someone with 20-minute stamina and walk-ins needs different numbers from a coder with Slack. State the chosen sprint and break lengths and why.

Do the following:
1. Set my sprint architecture: sprint length, short-break length, sprints per set, long-break length — tuned to my inputs, one line of reasoning each.
2. Give the interruption protocol: the drop-everything list (from my reality) and the deferral move for everything else — the exact capture step ("one line on the pad, back to the task") and where deferred items get handled (in breaks, not lost).
3. Script the sprint boundaries: a 30-second start ritual (write the sprint's single target at the top) and end ritual (tick it, note where to resume) — resumability is what makes interruptions survivable.
4. Prescribe the breaks: what restores focus in 5 minutes (move, look at something distant, water) versus what doesn't (scrolling — say it plainly), matched to my setting.
5. Fit [THE WORK] into the architecture: how many sprints each task realistically needs, in what order, and where the drop-everything buffer lives.
6. Give the two-week tuning rule: track one number a day (sprints completed as planned) and how to adjust lengths based on it.

Format: Architecture — interruption protocol — rituals — breaks — today's plan — tuning. Under 450 words.

Rules:
- Use only my stated timer tools — no app recommendations unless I asked.
- If my interruption reality makes sprints impossible in certain hours, say so and place sprint blocks only where they can survive.
- Plain Australian English, no productivity-cult tone.

Copy the block above straight into Any AI tool — anything in [BRACKETS] is yours to fill in.