Define one finish line
Replace “work on the project” with a visible outcome: draft the first section, send the proposal, or review ten pages.
JACKRABBIT GUIDE / 03
The focus routine starts before the task.
Procrastination is often a friction problem: the task is unclear, the first step is too large, or the environment makes distraction easier than progress.
THE LOCK-IN SEQUENCE
Make starting easier than avoiding.
A short setup sequence can reduce decision-making and turn “I should work” into a concrete next action.
Shrink the first action
Open the file. Write the heading. Set out the equipment. Make the first step small enough that beginning feels almost automatic.
Remove the obvious exits
Silence notifications, close extra tabs, place the phone out of reach, and decide what will stay off-limits until the block ends.
Work in a defined block
Use a length that feels believable. A focused 25–45 minute block often beats an undefined promise to concentrate all afternoon.
Your two-minute setup
- Write the single outcome
- Choose the first visible action
- Set the work-block timer
- Remove notifications
- Put water nearby
- Begin before renegotiating
End with a restart point.
Write the next action before stopping. Tomorrow’s focus improves when the task already has a clear place to resume.
KEEP THE MOMENTUM
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