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METHODS

Short, humane playbooks you can use today. Each method fits in 2–25 minutes and ends with a visible artifact. Align first. Act next.

Align to Act (60s + 10m)

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Use when: stuck, scattered, or about to start.

  • Time: 60 seconds to align, 10 minutes to move.
  • Steps:
    • Outcome, Metric, Beneficiary, Constraint, Anti‑goal (one line each).
    • Next physical action you can start in 60 seconds.
    • 10‑minute timer. Produce a small artifact (note, slide, checklist, commit, call).
  • Measure: Did you make an artifact? Book the next block.
  • Tip: Orb image helps—attention + desire + intention + constraints → action energy.

One‑Task Session (25–50m)

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Use when: you have real work and little time.

  • Time: 25–50 minutes.
  • Steps:
    • Phone away, DND on, single tab.
    • One outcome for this session; write the first physical action.
    • Start timer (25m); stop; write “next step”; optional second block.
  • Measure: Artifact exists; next step scheduled.
  • Tip: If it feels heavy, shrink the step until it starts moving.

10‑Minute Reset

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Use when: fog, anxiety, procrastination spike.

  • Time: 10–20 minutes.
  • Steps:
    • 10 slow breaths.
    • Write the next physical action.
    • 10‑minute timer. If still stuck: 15‑minute walk, then a 25‑minute restart.
  • Measure: Did you start? Did the feeling shift?
  • Tip: Pair with a glass of water and a posture reset.

Wins/Wants Log (3–5m nightly)

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Use when: motivation dips; you want steady momentum.

  • Time: 3–5 minutes at shutdown.
  • Steps:
    • List today’s 1–3 wins.
    • List wants that pulled attention.
    • Drop one want for tomorrow.
  • Measure: Satisfaction ≈ Wins/Wants. Raise wins, drop wants.
  • Tip: Pin tomorrow’s “one thing” next to the keyboard.

Decision Triage (2–4m)

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Use when: choosing projects, invites, or tasks.

  • Time: 2–4 minutes.
  • Questions:
    • Is it aligned with values/mission?
    • Does it solve a specific pain for a specific person?
    • Can we measure a result in ≤ 2 weeks?
  • If any “no”: park it. If all “yes”: schedule the first 10‑minute action and name one thing you’ll stop doing.
  • Measure: Number of “nos” avoided, cycle time to first proof.

Weekly Review (20–25m)

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Use when: every week, same day.

  • Time: 20–25 minutes.
  • Steps:
    • Score: health, deep‑work hours, shipped artifacts, learning, satisfaction.
    • Choose 3 priorities; schedule blocks.
    • Prune wants; move non‑essentials to a backlog.
    • Write one line for “what I cut” (anti‑goals).
  • Measure: Shipped artifacts ≥ 3/week or your chosen target.
  • Tip: Print a one‑page checklist; keep it boring and repeatable.

12‑Week Focus Cycle

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Use when: picking a quarter’s direction.

  • Time: 30–45m setup; 10m weekly maint.
  • Steps:
    • One primary outcome; three lead metrics.
    • Weekly actions; review cadence; anti‑goals.
    • Mid‑cycle check; end‑cycle one‑pager.
  • Measure: Lead metrics trend; shipped milestones; satisfaction ratio.
  • Tip: Keep a living “Now” page for public accountability.

Case Study Recipe (ship it)

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Use when: you finish anything non‑trivial.

  • Time: 20–40m draft; 10m publish.
  • Template:
    • Problem (who hurt, where, why now).
    • Approach (decisions, constraints, trade‑offs).
    • Artifact (link or image).
    • Outcome (one metric, time window).
    • Next (what you’ll improve).
  • Measure: Reads, replies, invitations, or internal reuse.
  • Tip: Use the same template for students, clinicians, builders—change examples, not structure.

Setup for Focus (5m)

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Use when: before deep work.

  • Time: 5 minutes.
  • Steps:
    • Clear desk, one tool, one tab.
    • Block the biggest distraction (site/app).
    • Put the needed file front and center; write the first action.
  • Measure: Start time → first keystroke under 60 seconds.
  • Tip: Keep a “start tray” with the three objects you need most.