for the one whose full-day plan is "work 10 hours" and ends in paralysis by noon
Goal
Chain 30-min timer blocks across a full day so executive function never has to decide "how long".
Source principle
The 30-min countdown timer is the atomic unit. Chain them with play breaks so a full day stays survivable for low executive function. : from The Now Habit by Neil Fiore.
The plan
- 🎁8:00-8:05 AMName today's play reward out loud. 'If I do the blocks, I get ___.'
- 🍽️8:05-8:10 AMBreakfast + morning walk. Play comes first.
- ⏲️8:10-8:11 AMSet a 30-min timer. Countdown, not clock.
- ▶️8:11-8:40 AMBlock 1: 30 min, single-tasked. No tabs, no phone.
- 🎮8:40-8:50 AM10-min play break. Real play. The reward unlocks.
- 🔨8:50-9:20 AMBlock 2: 30 min. Same task or next, your call.
- 🤸9:20-9:25 AM5-min stretch + water. Off the desk.
- 📖9:25-9:55 AMBlock 3: 30 min. Halfway through the morning.
- 🚶9:55 AM-12:00 PMLong play walk + errands. Reward unlocked.
- 🍽️12:00-1:00 PMLunch + guilt-free rest.
- 🎯1:00-1:30 PMBlock 4: 30 min. Last push before the reward.
- ✨1:30-2:00 PMClaim the morning's named reward. No guilt.
- 🌙6:00-8:00 PMEnjoy a second reward guilt-free. Work was the permission.
Reward
The pre-named play reward, claimed by mid-afternoon and again in the evening.