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🎯3D Decide-Do-Delight

The Now HabitProcrastinators · Procrastination Emergency · 90-Min SprintHard

for the one who has 12 tabs open and zero decisions made

Goal

Move from scattered overwhelm to one committed task with a built-in reward at the end.

Source principle

Use the 3D tools: Decide on one task, Do it single-tasked, then Delight in a real reward. : from The Now Habit by Neil Fiore.

The plan

  1. 📋
    0:00-0:05
    Decide: write down every open task on paper. All of them, out of your head.
  2. 🥇
    0:05-0:10
    Decide: pick ONE. Commit to it out loud. 'I am doing THIS one.'
  3. 🚪
    0:10-0:12
    Do: close every other tab and app. Only the one task remains.
  4. ⏲️
    0:12-0:13
    Do: set a 30-min timer. Single-task only. No exceptions.
  5. 🚀
    0:13-0:43
    Do: work the task for 30 min. No tabs, no phone, no other task.
  6. 🚶
    0:43-0:48
    Do: 5-min walking break. Off the desk, off the screen.
  7. 🎁
    0:48-0:50
    Do: name the Delight reward you'll claim. Say it out loud.
  8. 🔨
    0:50-1:20
    Do: second 30-min block. Same task. Same single-tasking.
  9. 🎉
    1:20-1:30
    Delight: claim the pre-named reward. You earned it.

Reward

A pre-named delight (coffee, a song, a walk) earned only after the Do block ends.

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