The clock, in four stages
Minutes 0 to 8: write the fourteenth line. Not the first — the fourteenth. A sonnet is an argument that has already decided where it is going, and writing the last line first gives you the target. Write it in iambic pentameter and make it a complete sentence.
Minutes 8 to 20: write eight lines that set up the fourteenth line without agreeing with it. The octave should establish the position that the last line will overturn.
Minutes 20 to 34: write the four or five lines that get you from the octave to that last line. This is the hardest stage and it is where the timer earns its keep — you cannot afford to sit and admire line 9.
Minutes 34 to 40: read it out loud twice, fix only the lines that do not scan, and stop. Do not revise for meaning today. The revision is a different exercise with a different clock.
Rules that make the exercise work
Use a rhyme scheme you can write in your head: ABAB CDCD EFEF GG is easier to hold than ABBAABBA CDECDE, because the alternating pattern lets you write the even lines a few seconds after the odd ones.
Ban new proper nouns after minute 20. Most stalled sonnets stall because the writer went looking for a better example instead of finishing the one in front of them.
Allow slant rhyme, but only for the last two rhyme pairs. If you allow it in the first quatrain, you will accept the first word that half-rhymes and the poem will have no pressure in it.
What the worked example shows
The specimen is a sonnet whose volta is a reversal of measurement: the window man measures size, the speaker has been measuring view. It was written under the clock, and two lines still do not scan cleanly — the ninth line runs to eleven syllables and the tenth line has an inverted first foot.
Those flaws are left in on purpose. A timed exercise is diagnostic, not presentable: the useful information is that lines 9 and 10 arrived late, in minute 31, which is roughly where this writer always runs out of room. If your slow stage is different — if you always lose minutes 0 to 8 — that is what you now practise, not the whole sonnet.
How to run it a second time
Run the same exercise three days later with a different fourteenth line. Keep both drafts. After four runs you will have a personal split time for each stage, and the stage that is consistently over budget tells you which craft problem to work on next: invention, argument, metre, or nerve.