Interval Training

1. Set your intention to practice self-discipline and not hurt yourself anymore.
2. Set a task to focus on.
3. Set a timer for 10 minutes. Don’t go longer, until you get good at 10 minutes.
4. Do nothing but sit there and watch your urges, or push into your discomfort by doing th...

Emotions don’t actually last very long. It’s in the nature of emotions to be intense but fleeting:

• If you feel upset emotionally, notice what the dominant emotion you’re feeling is.
• Rate the intensity of that emotion on a scale from 1 to 10.
• Set a timer on your p...

Always add 25% to your time estimate to get anywhere or do any task. If you think it takes 30 minutes to get to work, give yourself 40 (technically, 37 1/2, but let’s not be ridiculous here!). If you need 12 working hours to finish a proposal, give yourself 15. The worst thing that could happen i...