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Every practice in the library, in one list. Narrow it by how long you have, who it is written for, and where you are right now.
When the panic finally shows up, take it as news about the past rather than a call to action. It means the good options went a while ago.
You can use the sentence on yourself in the moment: by the time I feel it, it is already too late. Not as a beating, just as information. Two things…
Hang something small and near on the task. No coffee until the expense form is in. Not a treat later in the month, something you actually want in the next ten minutes.
It works better when the reward is genuinely small, genuinely close, and you hold the line on it. Big distant rewards behave exactly like the…
Running late is one thing. Running late with no message is two things. If it is the text that keeps going missing, put a small cost on the text specifically: no message, you do the washing up.
Worth separating, because they really are separate problems and the second is much cheaper to solve. Remembering to send something while you are…
On Monday, take a minute to picture Thursday twice. Thursday with an hour of this already behind you, and Thursday with none of it done. Make both of them specific.
Where are you sitting, what time is it, what does your chest feel like. The comparison is the working part, since one vague future against another…
Looking for a whole subject rather than a single practice? Start from the nine areas.