In my case, I first do all the homework, as you. Develope the idea, make a GDD, see the visuals and audio I would like to use (all written in the document).
For focusing…
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First, select a time you really know you won´t to be distracted (mobile, social media, family, work… whatever). This time is only yours to focus. For me, after everyone goes to sleep at night usually works.
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All set. The document, the files located to use, the engine tutorials if you need assistance (I also use ChatGPT for advice if I get stuck with a problem, because I´m not an expert; as it don’t provide code for GDevelop, only answers, for me it´s ok).
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Music. I use this: https://www.youtube.com/watch?v=GCxBxwNYAqs (in order to control time, pausing when no coding, focusing, relaxing…). And is a bit less than 3 hours, in order to realize I ran out of time.
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To prove yourself. Take the project as a motivation to prove yourself you can make a project (it doesn´t matter if you overtime, the objective is create something playable, a prototype).