Journal. Start it with a session of writing about your situation, feelings before any of the work. Facing something this way makes you aware of your abstract emotions, making it easier to find a solution and solve it, starting what you want to avoid.
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Keep A Log Of Your Focused Time
Keep a time log of when you do focused work throughout the day. It makes focus more noteworthy than the feeling of being busy all day.
Writing down the starting time of a deep work session sets the intention to work deeply and makes tracking your hours easier.
Think long-term
... to make better short-term decisions.
If you question the consequences of doing/not doing a to-do before you start on it, it not only makes it easier to find your frogs, but it also makes it easier to find time-wasting tasks that are better deleted from your list or delegated to someo...
Label your emotions
Most people have an aversion to talking about or showing their feelings. As a result, many people have become quite distanced from their feelings, which makes it hard for them to even recognize how they're feeling in any given moment
Spend a few minutes every day acknowledging your emotion...
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