It is a time-planning method developed to tackle many procrastination-related problems.
Instead of scheduling the very thing you’re procrastinating on (work), you first schedule fixed commitments (e.g., meals, commute, sleep), self-care activities (e.g., meditation, exercise), and guilt-free play (e.g., socializing, hobbies). In fact, you never even schedule work. It only goes on your schedule once you’ve spent at least 30 minutes of focused, quality time working. And it only happens in-between fixed commitments, self-care activities, and play.
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How to create a productive environment
The importance of self-care in productivity
How to avoid distractions
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Scheduling the rewards on intermittent reinforcement can be used on various schedules, each with its own degree of effectiveness and situations to which it can be appropriately applied. Some of the schedules are:
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