Table of Contents

1. Identify What’s Going Wrong
2. Make Distractions Hard to Reach
3. Win the Day with Daily Goals
4. Swap Bad Habits for Better Ones
5. Build the Bigger Picture

1. Identify What’s Going Wrong

Before fixing anything, you need to know what’s broken.

For two days, track your day like a time auditor. Write down what you do and when.

Example:

After tracking, look at where your time is leaking—spoiler: it’s probably your phone.

2. Make Distractions Hard to Reach

Don’t just rely on willpower—use strategy.

• Set app limits: Most phones let you set daily usage timers. Stick to them.
• Physically separate: Leave your phone in a different room during focus time.
• Block distractions: Use browser extensions like “StayFocusd” or “LeechBlock” to block time-wasting sites.

These changes make distractions inconvenient, which is half the battle.

3. Win the Day with Daily Goals

Each day, pick one Super Task—a task that must get done no matter what.

• If you finish your Super Task, the day’s a win.
• Bonus points if you finish a couple of Mini Tasks too.

Example:

• Super Task: Finish client report
• Mini Tasks: Clean room, reply to emails, 30-min workout

This keeps you focused and gives the day purpose.

4. Swap Bad Habits for Better Ones

You can’t just “stop” procrastinating—you need to replace it.

• Notice when you tend to fall off track (e.g., 2 PM slump).
• Start your work before that window hits.
• Try the Pomodoro technique: 25 mins work, 5 mins break.

Important: Don’t touch your phone or TV during breaks. Try:

• Walking indoors
• Splashing water on your eyes
• Light stretching

Even if you procrastinate later, at least your priorities are done.

5. Build the Bigger Picture

Daily goals are great, but long-term clarity fuels momentum.

• Set short-term goals (this week, this month)
• Set long-term goals (next 6 months, next year)

Tools to help:

• Use Notion or Obsidian to journal progress
• Use Todoist, Microsoft To Do, or TickTick for tracking tasks

Remember: some days will flop. That’s okay. Just don’t lose the thread.

Final Thoughts

No one’s perfect. You’re not trying to be a productivity machine. You’re trying to reclaim your day, your attention, and your life—one small change at a time.