Procrastination isn’t laziness. It’s a reaction to overwhelming scope.

When a task feels too big, your brain treats it as a threat and looks for easy dopamine hits—like checking email or clearing notifications.

Day 7 Micro-Habit: Micro-Timeboxing

• Pick one intimidating project you’ve been putting off.
• Set a timer for 30 minutes.
• Close all browser tabs, turn off notifications, and commit to working only on that task until the timer stops.
• When time is up, grant yourself permission to walk away or keep going if you’ve built momentum.

You don’t need 4 uninterrupted hours to make progress. You just need 30 focused minutes.

What project are you giving a 30-minute sprint to today?