Against procrastination: you commit to just two minutes. The start is the real hurdle.Duration: 2 minutesWhen: When you keep pushing a task ahead of youHow it worksDecide to do the task for just 2 minutes, no more.Don't picture a big success, only the first step (open the file, put on your shoes).After 2…
View moreFocused work in a clear time window, one thing, no distraction.Duration: 25 minutes + breakWhen: For tasks that need depthHow it worksChoose a task and clear distractions away first (phone silent, tabs closed).Set a timer for 25 minutes and work on it only.If another thought comes, jot it down briefly and carry on.Afterwards…
View moreThe most reliable method for new habits: keep them small and attach them to something existing.Duration: 5 minutes planningWhen: When you want to establish something newHow it worksChoose a habit so small you can manage it even under stress (e.g. "read one page").Find a fixed anchor you do daily: "After brushing my teeth…
View moreResolutions fail at situations. An if-then plan decides in advance what you do when it counts.Duration: 5 minutesWhen: With recurring hurdles (procrastinating, snacking, phone)How it worksName the typical situation: "When I drop onto the sofa in the evening …".Set the desired response: "… then I put the phone in the other room."Write the sentence down and…
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