for the one who feels the urge to escape and immediately opens a new tab
Goal
Ride out the urge to escape during a focus block without acting on it.
Source principle
The urge to escape is data, not a command. Name it, sit with it for 90 seconds, and keep going. : from The Now Habit by Neil Fiore.
The plan
- ⏲️0:00-0:02Start a 30-min timer. Begin the task.
- 🍽️0:02-0:05Set up: open the doc, clear the desk. Just the setup.
- ▶️0:05-0:30Work the task. Single-tasked. No tabs.
- 🛑0:30-0:31When the escape urge hits: pause. Don't open a tab.
- 🗣️0:31-0:32Name it out loud: 'bored / anxious / hard'.
- 🌬️0:32-0:33Breathe for 90 seconds without acting. Don't reach for phone.
- 👁️0:33-0:34Notice: the urge is data, not an order. It can be felt without being obeyed.
- 🔁0:34-0:35Return to the task. Same task, same timer. Keep going.
- ✅0:35-1:00Continue until the block ends. Log one win: 'I rode out the urge.'
Reward
A 5-minute stretch and water break after the block ends, only if the urge was ridden out.