Chances are at this very moment you're procrastinating on something. We've all been affected by procrastination at one time or another, putting things off to another day or time. Find ways to deal with procrastination within this presentation.
The document discusses procrastination, defining it as voluntarily delaying tasks despite knowing it will be disadvantageous. It notes that procrastination affects 95% of people and provides reasons for it like a task being difficult, time-consuming, lacking skills, or inducing fear of failure. It outlines a cycle of procrastination where urgency sets in near a deadline after a false sense of security. Suggested ways to overcome procrastination include stopping excuses, prioritizing tasks, understanding time needs, not waiting until last minute, gathering information in advance, and doing tasks now to break the vicious cycle and gain benefits like peace of mind.
This document summarizes information about procrastination from a presentation by Dr. Timothy Pychyl, an expert on procrastination. It defines procrastination as voluntarily delaying tasks despite expecting negative outcomes. Everyone procrastinates sometimes, but not everyone is a chronic procrastinator. Common causes of procrastination include perfectionism, fear of failure or success, feeling overwhelmed, and using tasks to regulate mood. The document recommends recognizing procrastination patterns and using goal setting, accountability, and the Pomodoro technique to start tasks in bite-sized chunks to overcome procrastination.
Procrastination is the act of delaying tasks that need to be completed. Around 15-20% of people are chronic procrastinators. While procrastination has a negative connotation, postponing less important tasks can sometimes be beneficial. The roots of procrastination often include perfectionism, fear of failure or criticism, and poor organization. These can lead to a slippery slope of distraction and avoidance of important tasks. Breaking large projects into smaller, manageable pieces and prioritizing the schedule can help reduce procrastination.
Procrastination is the avoidance of tasks that need to be completed, which can lead to negative feelings. It interferes with academic and personal success. There are many excuses people use to procrastinate, such as thinking a task is too difficult or time-consuming. Overcoming procrastination provides benefits like peace of mind and feeling in control. Steps to cure procrastination include realizing you are delaying unnecessarily, discovering the real reasons, disputing those reasons, and beginning the task.
The document discusses how self-motivation allows people to achieve their dreams and goals. It provides examples of people who were initially in humble positions but went on to great accomplishments, such as a man who was defeated in elections 8 times becoming the greatest president ever. The document advocates having a concrete plan, positive attitude, taking small consistent steps, and never quitting in order to stay motivated. It also identifies some common reasons for losing motivation such as lack of confidence, focus, and direction.
Here are top 6 positive thinking tips that can help you change the way you think about other people and things around. To learn more tips of this type, click the link: http://vkool.com/discover-16-positive-thinking-tips/.
1. Treat Others As You Want To Be Treated
All people wish to be treated with respect. The way that you behave others shows your personality. Therefore, if you want to have good personality, including positive thoughts, you should treat other people the way you want to be treated. If you want to be trusted by friends, learn to trust them first. If you want to be loved by your relatives, learn to love them first. If you want to be welcomed by neighbors, learn to welcome them first.
2. Be Tolerant
In order to build positive thoughts, you should learn to forgive people who make you sad or angry. You even need to learn to forgive the ones who offend you. No matter what they do to you, they are teaching you some good lessons in life.
Moreover, you should be honestly happy when people around you succeed in life or at work. Do not be jealous with them as jealousy is one of the typical causes of negative thinking.
3. Avoid Negative Self-Talk
Among positive thinking tips, avoiding negative self-talk is the most important. What you talk to yourself also will result in the way you behave people around. If your mind is full of negative self-talk, you will not be able to treat others with respect as you may believe that they do not deserve your good behavior. When you are in that situation, try to eliminate your negative talk, and tell yourself that everyone may make mistakes, but everyone has something for you to learn from.
4. Do Meditation Or Yoga
Bath helps clean your body and meditation helps clean and refresh your mind. People who meditate on a regular basis have more positive thoughts than the ones who do not meditate. Meditation will certainly become the future of mankind. If you are a wise person, you should start doing meditation today to enjoy its benefits, to think more positively, and to have a better life.
Yoga helps you stop thinking negatively about others as it is really relaxing when you do it. Doing yoga also helps ease and refresh your mind, building positive thoughts.
5. Help People Around
If you can live for others, your mind will always be clean and relaxed. Helping people around is one of the top positive thinking tips. When you try your best to give others a helping hand, you are building your dignity. What you give others will certainly return to you some ways. If you help others, your mind will be built up with love, respect, and gratitude. As a result, you will be thinking positively.
6. Make Friends With Positive People
When you are with positive people, you can learn from them the way they treat others, and the way they think about life. You will gradually change the way you think as positive as they do.
The document discusses ways to overcome procrastination. It begins by explaining that procrastination is common and can be destructive if it prevents achieving goals. It then outlines three steps to address procrastination: 1) recognize when it occurs, 2) understand the reasons for it in each situation, such as a task being unpleasant or overwhelming, and 3) take actions to get started like breaking large tasks into smaller ones or using rewards and accountability. Recognizing the causes of and developing good time management habits can help conquer procrastination.
This training session is designed to help you make better use of your valuable time. The session will focus on practical techniques and information that you can start using right away, today, to gain more control over your busy schedule.
We will cover everything from planning, to prioritizing, to delegating, to controlling the people who control your time. We’ll talk about how to deal more efficiently with meetings, phones, paperwork, interruptions, and emergencies without letting them sidetrack you and sabotage your schedule.
This document discusses procrastination and ways to overcome it. It defines procrastination as postponing or delaying tasks, especially out of habit or laziness. Procrastination can lead to wasted time, missed opportunities, poor performance, stress, and low self-esteem. However, overcoming procrastination empowers people with strength, purpose, and feelings of being in control of their lives. The document also examines different types of procrastinators and behavioral causes of procrastination like perfectionism, lack of motivation, and fear. It provides tips for changing thoughts and taking action to address procrastination.
This document discusses strategies for avoiding procrastination. It defines procrastination as putting off tasks until a later time and explains that procrastination is a learned behavior that can be unlearned. Common characteristics of procrastinators are outlined, such as boasting about their ability to work under pressure or using procrastination as an excuse. Reasons for procrastinating include fear of failure, perfectionism, lack of self-control, and task-related anxieties. The document provides 10 strategies for avoiding procrastination, such as identifying the purpose and meaning of tasks, prioritizing tasks, relaxing personal standards, visualizing success, and making contracts with oneself.
This document discusses techniques for self motivation. It begins by noting that lack of self motivation can hinder progress towards goals even for generally motivated individuals. It then outlines several secrets to self motivation, including setting realistic goals and writing them down, staying focused by minimizing distractions, not procrastinating tasks, sharing goals with supportive friends and family, staying positive through difficult times, and rewarding yourself for completing tasks. The key message is that self motivation is important for achieving goals and developing confidence, and can be improved through goal setting, focus, positivity, and celebrating wins.
This document provides tips for motivating yourself. It discusses that motivation is the fuel that drives you towards your goals. Some key points made include:
- Motivation cures discouragement and pushes you past obstacles towards victory. It shows you the direction when lost.
- Tips for self-motivation include setting goals, developing gratitude, spending time with supportive people, exercising, and avoiding negativity.
- Staying motivated requires an optimistic mindset, continuous learning, making positive networks, and reviewing motivational images. It's important to challenge yourself and avoid laziness.
The document discusses eight keys to a positive lifestyle for success: 1) know your purpose, 2) strive for more, 3) set goals, 4) be your own motivation, 5) take risks, 6) avoid procrastination, 7) develop good habits like exercise and sleep, and 8) make time for yourself. Following these principles through lifestyle changes that occur gradually over time can help ensure success in life.
The document discusses how thoughts and thinking patterns can impact health and discusses cognitive distortions that can negatively impact health outcomes. It notes that guided imagery has been used successfully by champion athletes to visualize success and create mental pathways. It then outlines and explains various cognitive distortions like all-or-nothing thinking, overgeneralization, mental filtering, jumping to conclusions, labeling, and emotional reasoning that can impact stress levels and health. The document advocates questioning beliefs and thinking patterns to address cognitive distortions.
This is the most comprehensive presentation on time management. We all know that how important is it to manage time because of the multi tasking that is done by all of us to make ends meet. This presentation will be of great help to all those who are willing to adopt the positive methods discussed there in.
Time management for Improved ProductivityNanda Palit
Time Management is a myth. We can't manage time. But we can surely manage our activities. Time Management leads to improved productivity. So, use your time better by utilizing it in productive activities and by eliminating time wasters.
This document provides guidance on how to set SMART goals. It explains that goals give purpose and direction, and SMART goals are specific, measurable, attainable, relevant, and time-bound. Examples are given for each criterion of a SMART goal. Setting goals in this way helps focus efforts and track progress toward achieving important objectives.
4 STEPS TO EFFECTIVE TIME MANAGEMENT - turning time into productivityTom Fox
4 steps you can do to make your time more productive, better connect what you do to what you achieve, reduce your stress and help better manifest your success. Try these techniques over 2 weeks and you will see results
The document discusses various personal productivity strategies and tools for managing information overload and staying focused, including using a fixed schedule, only handling emails and tasks once, maintaining an inbox of zero, and cultivating focus through techniques like daily meditation, note taking, and consistency in routines. It also contrasts the schedules of managers and makers, and emphasizes the importance of protecting focused work time to achieve meaningful goals.
The document provides tips and strategies for effective time management, including developing plans and schedules, recognizing procrastination behaviors, setting goals and priorities, getting organized, and using time management techniques commonly employed in human services professions where professionals must juggle many tasks and meet deadlines while managing crises. It emphasizes the importance of structuring one's time, avoiding distractions, starting important tasks early, and breaking large projects into smaller, more manageable pieces.
Highly productive people utilize specific habits and techniques to maximize their efficiency. They focus on the most important tasks first and break large projects into smaller pieces. They also cultivate deep work by minimizing distractions and scheduling focused work time. Additionally, highly productive people learn from both successes and mistakes, plan for potential issues, and make self-care a priority in order to sustain high productivity levels.
1. The document discusses various time management techniques for improving productivity, such as prioritizing tasks, minimizing time-wasting activities, setting goals, and scheduling time effectively.
2. Prioritization methods include the Eisenhower matrix, ABC method, and Pareto principle. Productivity styles like "focus masters" and "chaos masters" are also examined.
3. Effective time management leads to benefits like greater productivity, less stress, and better work-life balance. Examining techniques helps to organize tasks and achieve goals more efficiently.
Time management techniques allow individuals to organize their time and prioritize tasks to improve productivity. The document discusses various time management strategies such as prioritizing tasks based on importance and urgency, using a calendar to schedule tasks and deadlines, minimizing distractions, and focusing on one task at a time using the Pomodoro technique. Mastering time management skills can benefit individuals through greater productivity, less stress, and improved work-life balance.
This document summarizes a time management workshop. It outlines 22 time management techniques discussed, including setting goals, prioritizing tasks, avoiding interruptions, taking regular breaks, and using a kanban board. Activities included identifying barriers to productivity, planning weekly schedules with productive and non-productive time blocks, and considering what tasks to schedule during different energy levels. Effective time management is important for maximizing the benefits of a research program and maintaining work-life balance.
More is being asked of us than ever before. We’re deluged with email and other inputs, all of which have to be dealt with somehow. At the end of the day, we may wonder what we did with our time, and whether it was well spent. At this program, you’ll start new habits of thought and action that will make you more productive, engaged, and confident that you’re making the best use of your time.
To purchase subscriptions or solutions, contact getAbstract via their website, email or phone numbers listed in the US and Swiss offices. GetAbstract is a knowledge rating service that publishes book abstracts and maintains full editorial responsibility. They acknowledge copyright of authors and publishers.
The document provides a summary of the book "Your Best Just Got Better" by Jason W. Womack. It recommends ways to improve productivity including visualizing an ideal work day, working smarter by prioritizing tasks and focusing, thinking bigger by believing in yourself and expanding your network, and making more by continuously improving and asking for feedback.
HOW TO MANAGE YOUR TIME '' Presentation ''Georgina Esau
Time management techniques began with Frederick Taylor's scientific management studies which aimed to increase worker productivity. Modern technology can waste significant amounts of time each day through distractions. Key strategies for effective time management include learning to say no, setting short and long term goals in writing, avoiding multitasking, scheduling time for high priority tasks first, and creating to-do lists.
This document discusses various time management strategies and techniques. It covers creating lists and prioritizing tasks, streamlining workflows using tools like templates and checklists, managing email through filtering and scheduled reading times, overcoming procrastination by breaking large tasks into smaller pieces, and developing habits like timeboxing to optimize productivity. The overall message is that being aware of how time is spent, having organizational systems, and focusing on high priority tasks are keys to effective time management.
The document discusses the importance of planning projects by identifying tasks, prioritizing them, and assigning resources to complete them successfully. It provides tips for breaking down assignments into manageable steps with deadlines. Additionally, it promotes utilizing campus resources like tutoring, study groups, and the learning commons for academic support.
More is being asked of us than ever before. We’re deluged with email and other inputs, all of which have to be dealt with somehow. At the end of the day, we may wonder what we did with our time, and whether it was well spent. At this program, you’ll start new habits of thought and action that will make you more productive, engaged, and confident that you’re making the best use of your time.
The document discusses various time management strategies and techniques for improving productivity, such as conducting a time audit, using the Eisenhower matrix to prioritize tasks, employing methods like the Pomodoro technique to focus on one task at a time, giving yourself rewards for accomplishing goals, using apps to minimize distractions, and creating SMART goals to stay on track. Effective time management involves awareness of how you spend your time, structuring your schedule, and adapting your plans when needed.
The document discusses the importance of regularly reflecting on processes and making adjustments to improve effectiveness. It emphasizes that retrospectives help teams learn, take ownership, and communicate better by sharing different experiences. The document provides tips for facilitating retrospectives, such as preparing the space and materials, choosing engaging exercises, and focusing on outcomes rather than problems.
Time management is important for productivity and work-life balance. It involves consciously controlling how time is spent on tasks to increase efficiency. Key aspects of time management include setting priorities, using planning tools, scheduling time appropriately, getting organized, delegating tasks, and avoiding procrastination. The document provides tips for eliminating time wasters and setting goals that are specific, measurable, attainable, realistic and tangible.
This document provides an overview of a 12-module personal productivity workshop. The workshop objectives include setting SMART goals, using routines to maximize productivity, using scheduling tools, staying on top of to-dos, tackling new tasks effectively, and overcoming procrastination. The modules cover topics such as goal-setting, developing routines, scheduling tasks and appointments, using project management techniques, organizing workspaces and files, managing email, and more. Participants are given exercises and best practices to improve their productivity in each area.
This document provides 10 strategies for better time management. It begins by recommending keeping a time log to understand how time is currently spent. It emphasizes setting priorities by distinguishing important vs urgent tasks. Using a planning tool like a calendar or planner is suggested to free the mind and improve productivity. Additional tips include getting organized, effective scheduling, delegating tasks, avoiding procrastination, eliminating time wasters, single-tasking, and maintaining overall health including digital wellness. Implementing some of these strategies can lead to being more productive and feeling less stressed with improved time management.
This document provides 10 strategies for better time management. It begins by recommending keeping a time log to understand how time is currently spent. It emphasizes setting priorities by distinguishing important vs urgent tasks. Using a planning tool like a calendar or planner is suggested to free the mind and improve productivity. Additional tips include getting organized, effective scheduling, delegating tasks, avoiding procrastination, eliminating time wasters, single-tasking, and maintaining overall health including digital wellness. Implementing some of these strategies can lead to being more productive and feeling less stressed with improved time management.
Time management strategies include:
1) Keeping a time log to understand how time is spent currently
2) Prioritizing tasks based on importance versus urgency using a time management matrix
3) Using a planning tool like a calendar, to-do list, or app to schedule time and tasks
Managing yourself - how to be productive with your timeJo Alcock
As librarians and information workers, we are experts at managing and organising collections. But what about our own information? How do we manage incoming information such as emails, blog posts, paperwork etc.? How do we prioritise what tasks we should be doing? How do we break down projects into more manageable tasks and track our progress? This session will introduce you to the basics of David Allen's Getting Things Done principles and consider how you can apply this in your own work. It will include active discussion and practical examples of some of the tools you can use to help you Get Things Done.
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India's 5 Most Promising E-Mobility Companies 2024.pdfinsightssuccess2
These Insights Success ‘India's 5 Most Promising E-Mobility Companies || 2024,’ represent just a glimpse of the vibrant Indian EV landscape. With continuous innovation and government support, India is well on its way to becoming a global leader in electric mobility.
CLEARPATH SUBDIVISION AUCKLAND Optimize Your Land’s PotentialROIX LIMITED
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Discover the power of virtual paralegals! Learn how to streamline your legal practice with remote paralegal support. This Slideshare presentation explores the benefits, roles, and essential skills of virtual paralegals. Optimize your workflow and boost efficiency.
"Unlocking Email Marketing: The Ultimate Beginner's Guide for 2024" is your essential companion to mastering the art of email marketing from scratch. Whether you're a small business owner, a budding entrepreneur, or a marketing enthusiast looking to expand your digital outreach, this comprehensive PDF guide is designed to equip you with the knowledge and skills needed to succeed in today's competitive landscape.
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AI and Best Use Cases for Your Personal Life.pptxBrian Frerichs
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As the world spins on its axis, the constant ebb and flow of current events, technological advancements, and social trends shape our daily lives. Here are the top five predictions for today that are set to influence various facets of our global society:
1. AI Integration in Daily Life
Artificial Intelligence (AI) continues to embed itself deeper into our everyday routines. Today, expect to see more AI-driven solutions in sectors like healthcare, finance, and education. Personalized learning experiences powered by AI algorithms are becoming mainstream, while in healthcare, AI is aiding in early diagnosis and personalized treatment plans. Financial institutions are increasingly relying on AI for fraud detection and customer service automation.
2. Stock Market Fluctuations Amid Economic Uncertainty
The stock market remains a rollercoaster, reflecting global economic uncertainties. Inflation concerns, geopolitical tensions, and shifting monetary policies are likely to cause significant fluctuations. Investors should brace for a volatile day as markets react to new economic data and policy announcements. Keep an eye on tech stocks, which are particularly sensitive to changes in interest rates and investor sentiment.
3. Climate Action and Environmental Policies
With climate change becoming an ever-pressing issue, today's headlines will likely feature significant climate action. Governments and organizations are set to announce new policies and initiatives aimed at reducing carbon footprints and promoting sustainable practices. From renewable energy investments to stricter emission regulations, these efforts are critical in the global fight against climate change.
4. Breakthroughs in Medical Research
The field of medical research is on the cusp of several groundbreaking discoveries. Today, we anticipate announcements of advancements in treatments for chronic diseases such as cancer, diabetes, and neurodegenerative disorders. Innovative therapies, including gene editing and personalized medicine, are set to offer new hope for patients worldwide. These breakthroughs not only promise to improve health outcomes but also to revolutionize medical practices.
5. Social Media Trends and Digital Influences
Social media platforms continue to shape public opinion and cultural trends. Today, expect new viral challenges, influencer endorsements, and social justice movements gaining traction online. With platforms like TikTok and Instagram driving much of the digital conversation, brands and public figures will leverage these channels to connect with audiences and promote their messages. Be prepared for a flood of new content that could spark debates and inspire collective action.
As these predictions unfold, they will undoubtedly impact various aspects of our lives. Staying informed and adaptable is key to navigating the rapid changes in today's dynamic world.
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The report provides detailed insights into project economics, including capital investments, project funding, operating expenses, income and expenditure projections, fixed costs vs. variable costs, direct and indirect costs, expected ROI and net present value (NPV), profit and loss account, financial analysis, etc.
3. Procrastination is a Cycle
The Procrastination Cycle is a series of
thoughts, feelings and behaviours
procrastinator’s go through as they work
towards commencing or completion of a
project.
Each person has their own experience of
the Procrastination Cycle and it can be
drawn out over a period of hours, weeks,
days, months and years.
(Source: https://www.habitsforwellbeing.com/the-procrastination-cycle/)
4. Types of
Procrastination
• The Perfectionist
• Pays too much attention to minor details
• Afraid to start task because they get stressed
out about getting every detail right
• The Avoider
• Scared to take on tasks that they think they
can’t manage
• Rather put off work than be judged by others
if/when they end up making mistakes
• The Dreamer
• Enjoys making ideal plans more than taking
action
• Highly creative but find it hard to finish task
• The Crisis-Maker
• Deliberately pushes back work until last
minute
• Believe they work best under pressure,
causing them to manage their time poorly
(Source: https://www.lifehack.org/articles/productivity/types-
procrastination-and-how-you-can-fix-them.html)
6. Reasons Why We
Procrastinate – The Science
• On a neurological level,
procrastination is not the slightest
bit logical — it’s the result of the
emotional part of your brain - your
limbic system, strong-arming the
reasonable, rational part of your
brain - your prefrontal cortex.
• The logical part of your brain
surrenders the moment you choose
Facebook over work or decide to
binge another episode of your
favourite show.
(Source: https://hbr.org/2017/10/5-research-based-
strategies-for-overcoming-procrastination)
7. Overcoming Triggers - The task
is boring or not intrinsically
rewarding
• Humans are driven by the neurotransmitter dopamine – the
“happy chemical” – used for positive reinforcement in the
pleasure center of the brain. When you complete a task,
your brain releases dopamine to reward you for your
success, perpetuating your motivation.
• You can gamify your tasks by adding elements such as
checklists to mark the completion of each subtask, points,
competition, and a reward system with small, tangible
perks. Gamification can stimulate dopamine and make the
completion of your task engaging on a chemical level.
(Source: http://focusongoodhealth.com/wellness/overcoming-the-7-deadly-
triggers-for-procrastination)
8. Overcoming Triggers - The
task Is frustrating or difficult
• In addition to structuring and gamifying your
tasks, you can make tasks less challenging by
alleviating subconscious strains on your brain.
Your willpower is a finite resource that’s
expended throughout the day, which is why you
should always tackle the most challenging
subtask first thing in the morning when it’s
peaked.
• Another culprit for procrastination can be your
ego projecting frustration and difficulty to mask
a fear of failure. We can be completely unaware
that the true reason we feel aversion towards a
task is because trying and failing can be more
damaging to our ego than not trying at all. To
counter this, write out the consequences of not
trying versus trying and failing.
(Source: http://focusongoodhealth.com/wellness/overcoming-the-7-deadly-
triggers-for-procrastination)
9. Overcoming Triggers - The
task lacks personal meaning
• When a task is framed as a steppingstone towards a greater
purpose, accomplishing it becomes its own reward.
• If you’re struggling to find meaning in a task, document how
this task benefits you or others in both the short and long-
term, as well as the repercussions if it’s not completed.
Many tasks, no matter how small, can be opportunities for
self-improvement and altruism when framed to highlight its
contribution towards a larger goal.
(Source: http://focusongoodhealth.com/wellness/overcoming-the-7-deadly-triggers-for-
procrastination)
10. Overcoming Triggers - The
task is unstructured or
ambiguous
• Getting started can be challenging when a task
is poorly defined. To create structure, first divide
up the primary task into reasonably sized
subtasks, then create checklists outlining every
step for each subtask, and finally set deadlines.
• Doing so can resolve ambiguity in what needs to
be done, set clear expectations for what needs
to be accomplished, and make you accountable
for your time.
• In addition, by creating numerous items on your
task list, you’ll trigger a dopamine release with
every step of progress you make.
(Source: http://focusongoodhealth.com/wellness/overcoming-the-
7-deadly-triggers-for-procrastination)
11. Bonus Points – Just Get Started
• Do something — anything — to get started. It’s easier
to keep going with a task after you’ve overcome the
initial hump of starting it in the first place. That’s
because the tasks that induce procrastination are
rarely as bad as we think.
• Getting started on something forces a subconscious
reappraisal of that work, where we might find that the
actual task sets off fewer triggers than we originally
anticipated.
• Research suggests that we remember uncompleted or
interrupted tasks better than projects we’ve finished.
It’s like listening to a catchy song, only to have it
unexpectedly cut off in the middle and then have it
stuck in your head the rest of the day.
• Starting a task means you’ll continue to process it —
and this makes you more likely to resume the work
later on.
(Source: Chris Bailey - https://hbr.org/2017/10/5-research-based-strategies-for-
overcoming-procrastination)
12. Beating Procrastination – Manage your Time
• If you find that you procrastinate due to an
overwhelming schedule, such as multiple tasks with
competing priorities, utilize the Eisenhower Matrix to
categorise and prioritise your tasks by urgency and
importance.
(Source: https://medium.com/@zubair4485/eisenhower-matrix-600c9f3a8bb2)
13. Bonus Point – Turn off your
distraction devices
Structure, structure, structure!
• Commit a total timeframe for working on the
task for the day. (e.g. – 6 hours total)
• Then commit to at least 30 minutes, at a time,
on the task that requires your attention with
zero distraction apps and devices (smart
phones, IM, Social Media, emails, TV etc). Delay
Gratification!
• Then reward yourself after the 30 minutes (or
longer) with 2 minutes only of checking your
device, but don’t get bogged down (Note: 2
minutes after every 30 min, over 6 hours is
approx. 24 minutes total of “distraction”)