If your answer is an yes to any of the first three questions, I recommend you the Pomodoro Time Management Technique.

The Pomodoro Technique is extremely simple. As per the technique, you peroform your tasks in terms of atomic activities (also called Pomodoros) of 25 minutes duration, without any internal and external interrupts. After performing each Pomodoro, you take a 5 minute break. After performing 4 consecutive Pomodoros you take a break for 10 to 15 minutes. When you perform a Pomodoro without internal and external interrupts, you are focusing on a single task with full concentration.

In the 5 minutes break that you take after completing a Pomodoro, you are advised to relax without engaging any thoughts pertaining to the activity. So you can listen to some relaxaion music, do exercise, or practice Meditation in the break. Strictly no emails, no gossiping with friends, twittering, or socializing on Facebook, etc during the break!!. You need to plan a Pomodoro for that. ;-)

I have been practising the Pomodoro technique and Raja Yoga Meditation techniques together from October 2009. I found practising both together to be highly useful to keep me happy, satisfied, and focused without any stress and strain. And the Pomodoro technique has been useful to keep me focused on my work with better concentration. It helps me to switch my tasks in between Pomodoros, but not during Pomodoros.

BTW, I have been a practitioner of Raja Yoga Meditation for the last 20 years. To support the practice of the both techniques, I have been developing the software tool Raja Yogi's Pomodoro in Java + Swing.

You can use the tool in any of the following cases.

	You want to practice only Pomodoro techniqe alone.
	You want to practice only Raja Yoga Meditation.
	You want to practice Pomodoro technique with some relaxation music
	You want to practice both Pomodoro technique along with Raja Yoga Meditation.

Raja Yoga Meditation is based on visualization of suggested thoughts (also called titles). It also recommends checkpoints for self growth. Typically titles are practised with or without relaxation music for 5 minutes. Checkpoints are for monitoring self progress. These form a self progress chart.

The tool expects you to maintain your inventory of activities/tasks, titles, and checkpoints in a text file. You indicate which of them are to be considered for ToDo Today activities as per specific conventions. After starting the tool, you input the ToDo Today activities into it from the text file. You start the timer for a Pomodoro or a title. You record your performance for it in a report.

Here is a YouTube Video.

The tool is free for use. It is without any ads and malware. It is available for Windows, and UNIX/Linux. You need to preinstall JRE 1.5 or later.

You find quick information on the Pomodoro technique from its inventor Francesco Cirillo. But I highly recommend you Staffan Noteberg' book Pomodoro technique Illustrated. The book gives many practical tips for practising the technique along with good illustrations.

You can explore Raja Yoga Meditation from Brahma Kumaris.