Visualise and breathe on the notion that if today was the last day on earth. Breathe in and out and pause. Meditation on fact that alive and that life is amazing

Review the set of values/principles that I strive to live up to: - centre about who I am - compassion - empathy - love - character - integrity - strength (both physical and mental) -hard work -people

Goals that want to achieve in near term (next 6-12 months). They are just out of reach, but achievable if work ass off, and with a bit of luck, get it done. Gets amped up.

List the goals that want to achieve in the next 5 years Big Hairy Audacious (BHAG)

List rules and constraints that I want to follow to have best outcomes. 1. ONLY check social media when post 1-3 x day for maximum 10 min (use in moderation). 2. Exercise every day, find body part that not injured and exercise it. 3. Strict diet (currently Keto)

Visualise myself (on fast forward) running around getting all of this done successfully -visualise the struggle and hard part, overcoming blockers -focus on the timing and the beat of it

Check and respond to urgent emails 1-2 times during day (takes less than 30 seconds).

1. When facing your workday don't allow your inbox or to-do list drive you
2. Don't just come into your day and think what do I want to do next 3. Use the time available and make a plan for it all right.
3. Block out in advance what you want to do with the time available

1. Some tasks can be hard to pull away from, so I keep going in deep work
2. If stop on a dead end, can be harder to return to
3. Starting something up from cold can be harder to build motivation for
4. Having a deadline helps get things done

Create an intentional plan for your time. If you have to change that plan that's fine. At any point in the day think about the time that remains and give some thought for what fits with values

This helps prevent the little voice in you head constantly interrupting and saying how long, let's take a break now. It helps stop the internal debate

This prevents unnecessary distrations

All notifications need to be turned off across all forms of media and device

1. Context switching kills capacity to think clearly and creates unnecessary mental fatigue
2. Even if you quickly check your inbox or phone, your initiate context switching
3. Doing a task within the same semantic network is not a context switch.
4. Checking emails, twitter can take up to 20 min afterwards to focus again and clear out residue emotional arousal
5. Worst switch is one that has unresolved obligations where someone needs something from me (e.g. check email and you have to do something before can respond)

It is not about the outcome of whether you did or did not think deeply. It is about developing a process to regularly schedule in the practice of doing deep work.

Create an intentional plan for your time and if you have to change that plan that's fine. At any point in the day you should consider the time that remains and give it some thought for what to do

Create an intentional plan for your time and if you have to change that plan that's fine. At any point in the day you should consider the time that remains and give it some thought for what to do

• Taking a Pause and Reflecting on what I am grateful for:

• Thankful that alive
• Grateful for the people in my life
• Grateful for moments in the day
• Grateful for how I spent my time

Create an intentional plan for your time and if you have to change that plan that's fine. At any point in the day you should consider the time that remains and give it some thought for what to do

Create an intentional plan for your time and if you have to change that plan that's fine. At any point in the day you should consider the time that remains and give it some thought for what to do