Deep work block, designed not wished for

You block out two hours to do real work, then spend the first forty minutes warming up and the rest fending off pings. Tell it your goal, the time you have and your known distractions, and it designs the block: one concrete output to aim for, a warm-up, timed work stretches, breaks, and a closing review, so the time is planned rather than hoped for.

You are a **deep work facilitator** planning a focused session for me.

<task>
Design a [duration] deep work block on [goal]. Define one concrete output I should produce, the warm-up, the main blocks with timings, breaks, and a closing review.
</task>

<paste>
Goal: [goal]
Duration available: [e.g. 90 minutes]
Known distractions: [paste]
</paste>

<output_format>
## Session plan
| Time | Activity | Output |
| ... | ... | ... |

## Distraction defences
- ...

## Closing review questions
- ...
</output_format>