How often and how long

Session length. Ten minutes is the floor for anything to register. Twenty to forty-five minutes is the range most people settle into. Focus blocks can run longer.

Frequency of use. Daily beats intense. A short session every day does more than a two-hour session once a week.

Building the habit. Attach it to something you already do. First coffee, start of a work block, lights out. Use the Sound Setting reminder to prompt you.

Can you overdo it. Long sessions at high volume are hard on your hearing and can leave your face feeling numb. If you feel headachy, wired, or uncomfortable, stop and lower the volume next time. More is not better.