Scan feet to head with intention "I sleep now" — hardest people sleep.

Open space for hard sensation in your body instead of suppressing or fleeing.

Physical pain doesn't obey resistance — it softens with conscious acceptance.

Move attention from feet to head, noticing each area without changing it.

10 simple rules transform your sleep if followed 14 days.

Inhale 4, hold 7, exhale 8 — repeat 4 times. Hardest people sleep.

Write everything on your mind on paper 10 min before sleep — empties it.

If not asleep in 20 min, get up. Don't force sleep.

Chamomile/sage tea 1 hr before bed — ritual tells body "sleep time".

No food, no work, no phone in bed. Bed = sleep.

Identify body areas that "ignite" in specific trauma.

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

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.

Each presentation = one takeaway only. Not 3, not 5. One.

Instead of New Year resolutions, pick one "theme" (year of health, year of depth...).

Every writing = one CTA. Two = zero.

You are not obliged to hug or kiss anyone you're uncomfortable with — body-respect phrase.

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

Before starting each morning, write three tasks that, alone, would make the day a success.

Each active project: continue or kill? No "waiting" middle ground.

No more than 3 active goals at a time — with a visible "waiting" queue for the rest.

One number summarizing your product's value to customer — every decision serves it.

Vanity metric always grows and unaffected by decisions — harmful because feels like success.

Each team member: one number owning their core responsibility this quarter.

Every quarter: review dashboard — drop unused, add needed, refresh targets.

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

Find the intersection of what your team loves, what it can be best-in-world at, and what drives the highest return.

Pick two words that summarize the year's priority, replacing many goals with one shared focus.

Pick 1-3 goals max that create real difference, ignore the rest for 6 months.

Instead of a "start-doing" list, build a "stop-doing" list: what activities to cease to free energy for the most important?

Presence-based sleep protocol (Sears) — don't leave him to cry, don't let yourself crash.

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

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

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.

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.

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

"I don't reply on WhatsApp after 10 PM". "No work calls on weekends". — Explicit, firm.

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".

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.