🧰 Skills library

21 skills, each with a tiny version

Start with the tiny version. If it works, do the full one. If it doesn’t, try the next skill.

Getting started

For the wall between you and the first move.

Shrink it to the first move Make the goal the very first physical action, nothing more. 🚀 Getting started The two-minute deal Promise yourself only two minutes. Stopping is allowed. 🚀 Getting started Body doubling Work while someone else is there, even silently. 🚀 Getting started

Staying on it

For when your attention keeps wandering off.

Flexible focus sprints Work in short timed bursts with real breaks in between. 🎯 Staying on it The distraction parking lot Park stray thoughts on paper so they stop pulling you away. 🎯 Staying on it One tab, one task Strip your screen and space down to the one thing you’re doing. 🎯 Staying on it

Time

For when time is invisible until it’s gone.

Make time visible Use a timer you can see shrinking, not one you have to check. ⏳ Time Guess, then ×1.5 Your time estimate is probably too short. Plan for one and a half times it. ⏳ Time Count back from “out the door” Work backwards from when you must leave, and set a labelled alarm. ⏳ Time

Remembering

Put the memory outside your head.

A launch pad by the door One fixed spot for everything you need to leave the house. 🧲 Remembering One capture inbox Every to-do goes to one place, and you check it at a fixed time. 🧲 Remembering Out of sight is out of mind Make what matters visible, and hide what distracts. 🧲 Remembering

Feelings

Big feelings arrive fast. These buy you a pause.

Name it to tame it Put the feeling into words, and give it a number. 🌊 Feelings The rejection-sting pause When criticism hits hard, wait 90 seconds and check the story. 🌊 Feelings Good enough is finished Decide what “done” looks like before you start. 🌊 Feelings

Body & energy

Your brain runs on sleep, food and movement.

Movement snack Two minutes of moving to reset a foggy or restless brain. 🔋 Body & energy Fuel check Before blaming yourself, check: hungry, thirsty or tired? 🔋 Body & energy A bedtime alarm Set an alarm for when to start winding down, not just for waking up. 🔋 Body & energy

Life admin

Bills, forms and the scary envelope.

Admin power hour One weekly slot for all the boring paperwork, with a reward after. 📬 Life admin Open the scary thing Just open it and read it. Deciding comes later. 📬 Life admin Automate the boring bits Let the bank and the calendar remember for you. 📬 Life admin