Phone in closed drawer during deep work — not on desk.

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

Short cycles of 25 minutes work and 5 minutes rest that restore focus in a single session.

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.

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

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

While listening: eye contact, slight forward lean, open hands, no phone.

Replace the rote "how are you" with "what was the best part of your week?".

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.

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

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

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

Delete every recurring meeting from the calendar, and re-add only what its owner justifies in writing.

Learn to spot Montessori "sensitive periods" (order, language, movement, senses) so you offer the right environment at the right time.

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

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.

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.

Enable grayscale mode — colors designed to addict you vanish, phone becomes just a tool.

Disable all red count badges on app icons — they are engineered to trigger OCD reflex.

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.

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

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.

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

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.

Complement your screen-free meditation with a weekly 20-min nature walk (park, coast, desert) with zero phone — not even for photos.

Dedicate one day to producing two weeks of content in advance, instead of the daily pressure to find an idea and post it the same day.