Reduce “activation energy” and pre‑decide actions. Implementation intentions (if‑then plans) and tiny starts increase follow‑through.
Evidence: CBT & if‑then planningWork 25 min, break 5 min. Cycles: 0
Externalize distractions instead of following them. Optional moderate noise can support focus for some.
Evidence: externalization, stimulus controlMake time visible and tactile. Frequent, predictable check‑ins reduce “time fog.”
Evidence: CBT time management modulesBar fills as we approach the selected time.
Chunking + clear first actions defuses overload. “Make it smaller” enables momentum.
Evidence: behavioral activation & planningExternalizing memory (notes, lists, boards) reduces cognitive load and task‑switching costs.
Evidence: CBT skills for ADHDPair effort with immediate rewards, make the first step tiny, and add accountability.
Evidence: reinforcement, temptation bundlingReward after you complete 1 work block.
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Set a realistic quality bar and a ship deadline. “Done > perfect.”
Evidence: CBT cognitive restructuring & behavioral experimentsAim for: B (80%)
Delay + alternative actions reduce unhelpful impulses; paced breathing steadies arousal.
Evidence: delay discounting & emotion regulationBox breathing: In 4 — Hold 4 — Out 4 — Hold 4.