For focus and deep work

Start with: Alpha in the Generator.

Alpha is calm alertness, which is what sustained work actually needs. Beta suits active problem solving and conversation. Gamma is for heavy cognitive load and it makes some people jittery, so try alpha before you reach for it.

Build the session. Alpha frequency, brown or white noise or a low ambient sound over the top, earplugs in if the room is noisy.

Program a quick action button with your focus frequency so a single press starts your session without unlocking your phone.

Session length. Work in blocks of 45 to 90 minutes. Reset between blocks rather than running the same tone for six hours straight.