🧱 I’m stuck
What’s in the way right now?
One tap. No wrong answers.
🧱 I can’t start: try these, in order
- 1 · Getting startedEasiest
Shrink it to the first move
Tiny version
Open the file, or put the shoes by the door. That’s the whole job.
- 2 · Getting startedNext
The two-minute deal
Tiny version
Set a 2-minute timer and begin before it rings.
- 3 · Getting startedIf you have more in you
Body doubling
Tiny version
Message a friend: “Can you sit on a call with me for 25 minutes while we both work?”
🦋 I keep getting distracted: try these, in order
- 1 · Staying on itEasiest
One tab, one task
Tiny version
Put your phone in another room for the next 20 minutes.
- 2 · Staying on itNext
The distraction parking lot
Tiny version
Keep a sticky note next to you. Three words per stray thought, then back to work.
- 3 · Staying on itIf you have more in you
Flexible focus sprints
Tiny version
One 10-minute sprint on one thing. Then stand up.
🌪️ Everything at once: try these, in order
- 1 · Getting startedEasiest
Shrink it to the first move
Tiny version
Open the file, or put the shoes by the door. That’s the whole job.
- 2 · RememberingNext
One capture inbox
Tiny version
Pick one notes app or notebook. That’s now the only place to-dos go.
- 3 · FeelingsIf you have more in you
Name it to tame it
Tiny version
Say quietly: “I’m feeling ___, about a __ out of 10.”
🥱 It’s so boring: try these, in order
- 1 · Getting startedEasiest
Body doubling
Tiny version
Message a friend: “Can you sit on a call with me for 25 minutes while we both work?”
- 2 · Staying on itNext
Flexible focus sprints
Tiny version
One 10-minute sprint on one thing. Then stand up.
- 3 · Body & energyIf you have more in you
Movement snack
Tiny version
Walk up and down the stairs twice, or do 20 jumping jacks.
⏰ I lost track of time: try these, in order
- 1 · TimeEasiest
Make time visible
Tiny version
Start a visual countdown for what you’re doing right now.
- 2 · TimeNext
Count back from “out the door”
Tiny version
For your next appointment, set an alarm called “Start getting ready” right now.
- 3 · TimeIf you have more in you
Guess, then ×1.5
Tiny version
Next task: guess the minutes, multiply by 1.5, and plan with that.
💥 Something stung: try these, in order
- 1 · FeelingsEasiest
The rejection-sting pause
Tiny version
Don’t reply yet. Breathe out slowly for 90 seconds first.
- 2 · FeelingsNext
Name it to tame it
Tiny version
Say quietly: “I’m feeling ___, about a __ out of 10.”
- 3 · Body & energyIf you have more in you
Movement snack
Tiny version
Walk up and down the stairs twice, or do 20 jumping jacks.
🪫 I’m running on empty: try these, in order
- 1 · Body & energyEasiest
Fuel check
Tiny version
Drink a glass of water and eat something with protein.
- 2 · Body & energyNext
Movement snack
Tiny version
Walk up and down the stairs twice, or do 20 jumping jacks.
- 3 · Body & energyIf you have more in you
A bedtime alarm
Tiny version
Set a daily alarm for one hour before you want to sleep, labelled “Wind down”.
🫥 I keep forgetting: try these, in order
- 1 · RememberingEasiest
A launch pad by the door
Tiny version
Put a bowl by the door. Keys go in it the moment you come home.
- 2 · RememberingNext
One capture inbox
Tiny version
Pick one notes app or notebook. That’s now the only place to-dos go.
- 3 · RememberingIf you have more in you
Out of sight is out of mind
Tiny version
Put the one thing you must do today where you can’t miss it.
📬 I’m avoiding admin: try these, in order
- 1 · Life adminEasiest
Open the scary thing
Tiny version
Open it. Read it once. Write the deadline on the front.
- 2 · Life adminNext
Admin power hour
Tiny version
Put a 45-minute “Admin” block in your calendar this week.
- 3 · Life adminIf you have more in you
Automate the boring bits
Tiny version
Set up autopay for one regular bill today.