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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.
Your ability to hold off a distraction is at its worst near the end of a work block, not at the start. Set the room up for the tired version of you, because that is the one who will be sitting in it.
In practice the hard removals happen in advance, while you still feel capable. Phone away before you begin, water and food already to hand, the next…
The towel left on the floor is the model. Tomorrow it is cold and unpleasant to use, and that is the whole of it. Short wait, happens every time, nothing terrible.
When you are building a consequence yourself, aim for those qualities rather than for severity. Something that lands within a day or two. Something…
Smoking sends its bill decades later. Homework skipped at fourteen lands at university applications. January's receipt matters in April of the following year. The few seconds of relief are always right here.
Lining these up next to each other makes something clear that willpower talk hides. You are not being asked to want the far thing slightly more. You…
Bring the cost forward into today. No screen until the hour of work is done, rather than a poor grade three months from now.
Same idea for adults: you do not leave the desk until the hour is in, the film waits until the form is filed. It works because it stops asking you to…
There is more about focus, starting, and adhd than the practices: the focus, starting, and adhd area has the themes and the courses too.