Empty next week's calendar entirely, then add back only what truly deserves a slot.

First 30 min of day — no phone. Everything changes.

Reserve a fixed time box in your calendar for each task, so it finishes on time instead of stretching forever.

Reserve a 90-minute deep work block offline and produce quality work that equals an entire ordinary day.

Disable 90% of phone notifications in 15 minutes and reclaim two hours of focus each day.

One 90-min deep block produces what a whole day can't.

Group similar tasks into one slot.

During deep work, only write distracting thoughts on a side pad.

Turn phone to grayscale — reduces appeal 50%+.

Delete Instagram, TikTok, Twitter from phone — use only via browser.

Log how many times you returned to task after distraction — learn from data.

Visual sign on desk telling others you're in focus.

One day no internet — discover what you can truly produce.

Turn off all phone notifications except calls and core messages.

Airplane mode 9-11AM and 4-6PM — protected focus peaks.

List every rare and valuable skill you've accumulated — it's your currency to negotiate freedom.

Do not call out of the blue. Text an hour before: "Can I have 15 minutes now or after dinner?"

Set rules for your group chats: no short replies, batch messages, specific @s.

Define an async charter with your team: when to reply, how, and what counts as "urgent".

Craft one personal boundary for a group chat that drains you, and state it without apology.

Refuse to attend or hold any meeting whose agenda did not arrive 24 hours prior, no exceptions.

Reserve a full weekday for deep work and protect it like an unmissable doctor's appointment.

Designate one weekday with zero meetings — even from the CEO.

Every recurring copy-paste = automation chance — find, count, automate.

Per recurring meeting: "does it produce decision/action?" — if no, kill it.

Freeze every internal comm channel (Slack, email, meetings) for a week, and reinstate only what's actually demanded back.

Delete any app unopened in 30 days — lose apps before they cost you focus.

Every Sunday, unsubscribe from 5 newsletters you did not read this week.

Every Friday, empty the desktop: each file goes to its folder, archive, or trash.

Don't subscribe to a new tool before truly using it 14 days in real workflow.

Daily 10 min with zero screens (no phone, computer, smart watch) to restore attention.

Block 90 daily min for deep work with no phone, email, or colleagues — with a fixed startup ritual.

Between tasks, take 90 sec of "mental close" before starting next — else residue from prior task drains 40% of focus.

At any moment, one tab, one window, one task — multitasking is a neural myth.

Every time a switch-temptation hits during work, jot it on a side sheet to address after the block.

Each morning, write a schedule naming what you'll do each 15-min slot — fewer decisions, 2x output.

Each evening, 5 min formal workday shutdown — with a secret phrase ("Schedule shutdown complete") to free your brain.

Daily 10 min in queue/elevator/wait without opening phone — restore your brain's capacity to be bored.

Flip the rule: notifications off by default, on only during a chosen hour for chosen people.

Each 90-min focus block, enable airplane mode — no signal, no notification, no temptation.

Instead of checking 80 times daily, set 3 fixed times — outside them, don't look.

Delete all "entertainment" apps from phone and laptop for 30 days. After, restore only what's worth.

No phone in bedroom — replace with traditional alarm clock. First and last minute of day = yours.

Every Sunday: no computer, no smartphone (except basic calls/SMS).

10am and 4pm only. Otherwise: closed. No one dies if your reply takes 2 hours.

Every 3 months, ask per app: "Does it earn its place on my phone?" — delete without hesitation.

For every new tech, ask: "Do I gain more than I lose?" — most: no.

Phone home screen: 6 tools only (clock, maps, calculator, camera, messages, alerts).

Don't adopt new tech until 6 months post-launch — time exposes flawed vs valuable.

Paper book vs Kindle, paper vs Notes, watch vs phone clock.

First Saturday each month, mass-unsubscribe from 20 newsletters/channels/lists.

Don't track news daily. Read one weekly summary (Economist, Atlantic). Gain time and clarity.

In every 60-90 min window: one task, one window, one intention.

After every task-switch, write 2 sentences about previous task before starting new. Clears "residue".

Max 5 browser tabs. Every 6+ = close or save to read-later.

Build 3 iOS/Android modes: "Writing" (no notif), "Meeting" (phone only), "Rest" (family WhatsApp).

For 5 days, log every distraction: time, trigger, pre-feeling. Patterns emerge.

Identify 5 feelings that make you open phone. Per feeling, alternative plan pre-touch.

3-min start ritual + 3-min end ritual = brain signal "now focus / now done".

Block 2-4 "deep work" windows weekly in calendar. Treat like CEO meeting.