You’ll find some exercises to help me/you actually implement (and not just forget & move on as usual!)
1) Done List Template — Credit Ledger
Purpose: flip from “debt” to “credit.” Start at zero. Bank wins. Lower the bar when stuck.
Core cues from the transcript: count tiny completions; let momentum snowball; your existence isn’t contingent on output.
Structure
- How to use: morning open → log anything completed → end-of-day review.
- Prompts that nudge action: “What 1% moved?” “What tiny thing proves motion?”
- Two formats: Copy-to-Notion checkboxes and a printable version.
Download the Done List template (Markdown)
DONE LIST — CREDIT LEDGER Use this daily. Start at zero. Everything you do adds credit. No existential debt.
How to use
- Open this page every morning. Title it with today’s date.
- Log anything you complete. Small counts. Momentum compounds.
- When stuck, lower the bar and log micro-wins (make coffee, open doc, send 1 message).
- Review at day’s end. Circle 3 meaningful credits.
Prompts (from Burkeman’s idea)
- “What did I finish or move forward, even 1%?”
- “What tiny thing proves I’m in motion?”
- “What can I bank in the next 5 minutes?”
Copy-to-Notion version
Logged one idea for later
Printable version
Date: ______________________
CREDIT ENTRIES (log everything you finish or move forward)
□ ______________________________________________
□ ______________________________________________
□ ______________________________________________
□ ______________________________________________
□ ______________________________________________
□ ______________________________________________
□ ______________________________________________
□ ______________________________________________
□ ______________________________________________
□ ______________________________________________
END-OF-DAY REVIEW
Biggest wins I want to remember:
What made the day richer (non-work counts):
Note to tomorrow-me:
2) 3–4 Hour Focus Day Planner
Purpose: design one tight, high-quality window instead of 12-hour marathons. Constrain, then stop.
Core cues: the “3–4 hour rule,” protect energy, let the subconscious work after a hard stop.
Structure
- Choosing your window: energy timing, core task definition, interruption planning.
- Structure options: 2×90, 3×60, or 120+60.
- Rules: hard start/stop, one battle per block, overflow parking note.
- Day plan: outcomes, block plan, friction removal checklist, after-action notes.
Download the Focus Day planner (Markdown)
3–4 HOUR FOCUS DAY PLANNER Design one tight focus window. High quality beats high hours.
Choosing your window (prompts)
- When is my energy naturally highest?
- What 1–2 tasks qualify as “core work” today?
- What environment gives me zero friction to start?
- What interruption is actually critical today? Plan for it.
Structure options
- Option A: 2 × 90 minutes (10–15 min breaks)
- Option B: 3 × 60 minutes (5–10 min breaks)
- Option C: 1 × 120 minutes + 1 × 60 minutes
Rules
- Hard start, hard stop. No spillover.
- One battle per block: single objective only.
- Park ideas in an “overflow” note. Don’t chase them.
- Stop on time to let the subconscious work while you live the rest of your day.
Copy-to-Notion day plan
Date: ____________ Window: –
Core outcome(s) for today (max 2):
Block plan
- Block 1 (HH:MM–HH:MM): Objective __________________________
- Block 2 (HH:MM–HH:MM): Objective __________________________
- Block 3 (optional) (HH:MM–HH:MM): Objective ________________
Friction removal (make the start easy):
Stop rule: I stop at __________ no matter what. Summary + shutdown: 10 min.
Overflow notes (capture, don’t chase):
After-action notes (2 minutes):
- Progress I’m happy with: __________________________________
- One snag I’ll solve tomorrow: _____________________________
3) Burden Drop Exercise Sheet
Purpose: see the load clearly, then put it down. Choose constraints on purpose.
Core cues: “make the burden so heavy you put it down,” accept impossibility, walk lighter.
Structure
- Priming prompts: impossible loads vs enriching loads; ego-costumes; top 3 to drop.
- Two matrices: KEEP vs CUT and CARRY vs DITCH.
- 30-second “put-it-down” ritual with a tiny act that proves it’s dropped.
Download the Burden Drop sheet (Markdown)
BURDEN DROP — PUT IT DOWN A simple inventory to see what you’re carrying vs. what you’ll put down.
Prompts to prime you
- Which loads are impossible to “get on top of” by design?
- Which loads add richness to life if carried with intention?
- Which loads are ego or fear playing dress-up as “responsibility”?
- What 3 things, if dropped today, would free the most energy?
KEEP vs CUT
CARRY vs DITCH
Put-it-down ritual (30 seconds):
I acknowledge this load. I can’t carry everything. I choose to put down:
Evidence I can safely drop it: __________________________________________
Tiny act that proves it’s dropped (unsubscribe / delete / say no): ______
4) Interruption vs Distraction — Reframing Guide
Purpose: stop treating life as an obstacle course. Identify good interruptions and design for them.
Core cues: don’t over-engineer; avoid turning family/life into “problems”; keep some openness.
Areas and prompts (concise, actionable)
- Family & Relationships: quick triage; pivot script; “open door hours”; reconnection ritual.
- Health & Body: treat movement/sunlight as legitimate interrupts; micro-moves; sleep cutoff.
- Learning & Curiosity: capture during focus; daily curiosity window; one rabbit hole/day; social proof via sharing.
- Colleagues & Team: async-first; office hours; help ticket template; batched replies; 2-min summaries.
- Household & Admin: weekly maintenance hour; home inbox; automate one nagging task/week; pair chores with audio; “good enough” thresholds.
- Nature & Movement: outdoor micro-dose; sunlight anchor; voice note walks; doorway stretch; mood tracking.
- Serendipity & Opportunities: weekly open slate; one “yes” per week; seed list; 10-min trade then schedule; weekly contact review.
Download the Interruption/Reframing guide (Markdown)
INTERRUPTIONS vs DISTRACTIONS — REFRAMING GUIDE Aim: stop treating life as an obstacle course. Design for the good interruptions.
How to use: scan the area that applies. Pick one prompt. Act once.
1) Family & Relationships
- Quick triage: “Is this a moment I’ll be glad I caught?”
- If yes, switch with presence. If no, schedule a later micro-slot.
- Keep a 30-second “pivot script”: “I want this. Give me 15 minutes and I’m all yours.”
- Create a shared “open door hours” block daily.
- End work blocks with a deliberate reconnection ritual (text, hug, 5-min chat).
2) Health & Body
- Treat thirst, movement, sunlight as legitimate interrupts.
- Pre-decide micro-moves: 10 pushups, 3 stretches, 5-minute walk.
- Use interrupts to reset attention instead of doom-scrolling.
- Protect sleep: set a device cutoff with a visible timer.
- Log one body check-in per block: “What do I need right now?”
3) Learning & Curiosity
- Park curiosities in a capture list during focus blocks.
- Release valve later: a 20-minute “curiosity window.”
- Keep a “one rabbit hole per day” rule.
- Convert interesting links into questions to investigate tomorrow.
- Share one learning with someone; turn it social to cement it.
4) Colleagues & Team
- Agree on interrupt channels (async first, urgent = call).
- Office hours for ad-hoc help; fewer random pings.
- Use “help tickets” template: problem, attempted fix, deadline.
- Batch replies twice a day; stop living in chat.
- End with a 2-minute summary to reduce follow-up loops.
5) Household & Admin
- Create a “maintenance hour” per week. Park non-urgent chores there.
- Keep a running home inbox on the fridge/Notes.
- Automate one nagging task each week (bill, subscription, reorder).
- Pair chores with enjoyable audio; increase the “richness” factor.
- Declare “good enough” thresholds; stop polishing domestic tasks.
6) Nature & Movement
- Schedule a daily outdoor micro-dose (10–20 minutes).
- Use sunlight as a hard interrupt anchor.
- Walk the problem: record voice notes while moving.
- End long blocks with a doorway stretch + open window.
- Track mood shift after movement to reinforce the habit.
7) Serendipity & Opportunities
- Hold one weekly “open slate” block with zero agenda.
- Say yes to one unexpected invite per week.
- Keep a “seed list” of tiny experiments to try.
- If an interruption hints at leverage, trade 10 minutes now for a scheduled slot later.
- Review new contacts once a week; send one follow-up.
5) Stop Productivity Debt — Zero-Base Day Worksheet
Purpose: reset the ledger each morning; bank credits only; remove existential accounting.
Core cues: start at zero; count optional actions; multipliers for leverage; guardrails against guilt.
Structure
- Frame: no negative balance; progress via credits.
- Setup: one meaningful outcome; smallest viable first move.
- Credit ledger with optional multipliers (helped someone, moved an asset, reduced friction, etc.).
- Drift guardrails and a 2-minute close.
Download the Zero-Base Day worksheet (Markdown)
STOP PRODUCTIVITY DEBT — ZERO-BASE DAY You don’t owe existence a to-do payment. Start at zero. Bank credits as you act.
Frame
- Day starts at 0. No negative balance.
- Every action is optional and counts if done.
- Target: feel progress via credits, not relief from debt.
Setup (1 minute)
- Define one meaningful outcome for today:
→ ___________________________________________________________
- Define your smallest viable first move:
→ ___________________________________________________________
Credit Ledger (log as you go)
□ ______________________________________ (+1)
□ ______________________________________ (+1)
□ ______________________________________ (+1)
□ ______________________________________ (+1)
□ ______________________________________ (+1)
□ ______________________________________ (+1)
□ ______________________________________ (+1)
□ ______________________________________ (+1)
Multipliers (optional, stack if applicable)
- Helped someone directly (+1)
- Moved a long-term asset (+1)
- Protected relationships/health (+1)
- Reduced future friction (automation, template) (+1)
- Finished something previously avoided (+1)
Drift Guardrails
- If guilt/debt thoughts appear, say: “Balance is zero.”
- If stuck, lower the bar and log a micro-credit.
- If chasing distractions, pause and pick one 5-minute task to bank.
Close the Day (2 minutes)
- Credits banked: ________
- What felt richer about life today? _____________________________
- One line to tomorrow-me: ___________________________________
