Week one
Seven days. One job each day.
Your free 7-day pack. Do not add extra systems this week. Finish the job, tick the day, write one line, stop.
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Day 1 — Workspace · Mon, Oct 5
Claim one surface that is work-only.
When the same table is dining, couch desk, and office, the brain never gets a clean start cue.
- Pick the exact surface you will use for the next seven workdays.
- Clear everything that is not work.
- For the first deep-work block, park the phone (another room or off the desk).
- When you finish, close the space — do not linger there.
Day 2 — Household · Tue, Oct 6
Set one visible do-not-disturb signal.
People at home treat physical presence as availability. A signal they can see is kinder than a lecture.
- Name your core hours out loud to anyone who shares the space.
- Choose a signal a child could understand (door, headphones, card).
- Agree what counts as an emergency.
- Write one rule: chores wait for a break.
Day 3 — Digital · Wed, Oct 7
Park the phone for the first deep-work block.
Plan the day first. Then, for the block itself, the phone leaves your desk. Some research suggests a phone in view can pull at your attention, even on silent. Out of sight beats willpower.
- Write today’s 1–3 outcomes, then start the block.
- Then put the phone away for 60–90 minutes (another room, or face-down off the desk).
- Need a timer? Use a kitchen timer or a clock, not the phone.
- Between blocks, pick two short windows to check messages.
Day 4 — Rituals · Thu, Oct 8
Write a morning start and a shutdown.
Rituals replace willpower. The same five minutes every day tell the brain when work begins and ends.
- Write a 5–7 minute morning sequence.
- Clear the surface. Write 1–3 outcomes. Start the first block.
- Write a 5-minute shutdown: mark what finished, capture tomorrow, leave.
- Run both for five workdays before changing them.
Day 5 — Blocks · Fri, Oct 9
Protect two deep-work sessions on the calendar.
A block that is not on the calendar is a wish. Treat it as immovable.
- Choose two 60–90 minute windows for the next five workdays.
- Put them on the calendar with a start and an end.
- At the end of each, write one sentence about what you finished.
- If the day is wrecked, keep a 15-minute minimum. Do not cancel the streak.
Day 6 — People · Mon, Oct 12
Add one accountability loop.
Home has no passive social pressure. One person who knows the plan is enough.
- Name one accountability partner.
- Send them today’s 1–3 outcomes before you start.
- Schedule one body-doubling or coworking session.
- Keep the message short. Do not wait for the perfect person.
Day 7 — Energy · Tue, Oct 13
Find your peak window. Plan next week there.
Focus follows energy. Heroic blocks in a trough are how people quit the system.
- Look back over the last few days (your one-line notes, or memory). When did focus feel easiest?
- Name your strongest two-hour window.
- Put next week’s hardest work inside it.
- Take one genuine outdoor or movement break this afternoon.