The Pomodoro Method is a productivity technique where you chunk your time into 30 minutes blocks and allocate 25 minutes for focused time and 5 minutes for break. Each 30-minute block is called a "Pomodoro."
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Jot things down as you make progress and whenever you need to context-switch.
Then, when it's time for standup or to jump back into something after a break, you know exactly what you've done recently and where you are.