R, A, C, I per task.

Start from goal end-date, draw steps backwards to today.

For each recurring decision specify Responsible, Accountable, Consulted, Informed — leave no column empty.

Before any project starts, write a one-page charter answering six core questions.

Before starting, imagine the project failed in six months and write down why.

Imagine the project failed entirely a year from now; list 7 plausible reasons before starting.

After each phase: what happened? What did we expect? Why the gap? How do we learn?

A 7-milestone Gantt on one page — visible, instantly grokkable.

A living table of every project risk: probability, impact, owner, action.

For each task estimate: optimistic, most-likely, pessimistic — then compute expected.

Identify when the project becomes uncancelable — decide before, not after.

Classify every commitment: fixed (must), negotiable (should), optional (could).

Before launch, write a "press release" as if it succeeded — making the win tangible.

Project first meeting: explicit expectations — scope, date, quality, comms, alarms.

Manually identify the longest sequential task chain determining total project duration — delaying any one delays the whole delivery.

For every new addition request mid-project, apply one rule: it enters in exchange for something leaving, or waits for the next release.

Define exactly when you'll kill the project before it even starts — don't wait until failure is discovered too late.

For tasks under two weeks, a three-line charter instead of the full page — same protection, less friction.

Place every stakeholder in one of four boxes: high-power/high-interest gets close management, high-power/low-interest gets kept satisfied.

For every stakeholder, explicitly define: how often, which channel, what level of detail — no randomly-timed communication.

Before committing to a big decision, imagine it failed a year from now and list three primary causes.

For each negative thought, frame 3 counter-statements with evidence.

Log 3 small wins daily — trains brain to see positive.

All worry in one fixed 15-min daily window — only.

Under every negative thought, deeper one. Reveal with "what does this mean?"

If error occurred, 100% your fault? Usually no. Recalibrate share.

Your negative thought — if someone else thought it, would you agree?

"I'm a failure" needs 5 evidence + 5 counter. Write them.

Name feeling (sad, angry) — without "I'm bad" or "this is wrong".

Resisting reality doubles pain. Full acceptance (not approval) frees.

Acceptance isn't one decision — it's a recurring choice you make daily.

In intense crisis, no decisions. Calm first.

In intense emotion, use 5 senses for moment distraction — not suppression.

Log daily which DBT skills you used and which were effective.

One meal/week eaten with all senses — no phone, no talk.

Use a sound (clock tick, AC) as presence anchor.

No need to close eyes — meditation in life as is.

Wish well for self, beloved, neutral, difficult, world.

Block one nostril, inhale other, alternate — balances brain halves.

Between event and reaction — there's a gap. You choose in it.

Every hour, bell reminds you to present 1 min — not meditate, just present.

Pain + resistance = suffering. Pain - resistance = just pain.

Label thought "thought", then let go — don't build on it.

Count breaths 1-10. If lost, restart. Simple beginner meditation.

Every time mind wanders, return — meditation isn't stillness, it's return.

Turn repeating task (dishwashing) into meditation.

One min at fixed daily time, any phrasing suiting you.

Write to someone who positively shaped you, then deliver personally.

Free test reveals top 5 character strengths.

Each week, use one of your strengths in a new way.

Write 15 min about best version of self in 5 years — you may see self.

Recall a great old day in full detail — generates new positivity.

In good moment, stop. Don't rush task — intensify.

Write 5 gratitudes daily for 21 days.

Write thanks letter unsent — for yourself.

One random kind act daily — lifts your mood more than recipient.

5 happiness components: emotion, engagement, relationships, meaning, achievement. Rate yourself.

Find an activity where you lose time — this is flow.

Log moments where you felt deeper meaning — discover what matters.

Write what you wish said at your funeral — discover deep values.