There are a bunch of different steps here. Do one at a time, in the order they are presented.

1. Buy A Timer

Buy a timer like this: https://www.amazon.com/JOYHILL-Revolutionary-Digital-Kitchen-Timer/dp/B0BBQ18D7R/

You will use it to time your work. This is like "Natural Adderall." It helps you focus so much more than not having one at all. You will use it to time 60 minutes of work at a time.

2. Set Up Your Work Form

Go to Google Forms, and copy this exact form into your own account. Bookmark it to your browser. After every hour of working with the timer, you will fill this out.

https://docs.google.com/forms/d/e/1FAIpQLScecIJqAtRKnGRO17IfTBZNALZzHoxsqSZjaS1xrBtJvoP2gg/viewform?usp=sf_link

3. Set Up Your Environment

Make sure to either buy, set up, or make all these things "true."

1. Always have noise-canceling airpods with the same song on repeat. Airpods are a wonderful invention that is worth the brain radiation.

2. Always have a separate office space outside your home within walking distance. This is the perfect balance between the lifestyle of remote work, but still having a place where you can make a mental separation between work and life (more on that in a future chapter).

3. Turn off every notification on your phone (you can whitelist your family for emergencies).

4. Block your calendar until 12pm every day. You need to be able to get four hours of work done between 8am - 12pm with no interruptions.

5. Use an App or VPN to block all porn, sports, news, politics, social media, etc. from both of your phone and computer. These are all very addictive time wasters that serve no part in your life. Don’t cope here. There is a difference between watching the game on Sunday and spending 20 hours per week managing your fantasy football team and keeping up with all the stats.

6. Keep your phone in your car or somewhere not in your vicinity during work periods. You do not need it. You can go use it once per hour for 5-10 minutes after you complete a 60 minute deep work session.

7. Make sure you plan out what you are going to do the night before on a piece of paper or with an app so you can get into it straight away instead of suffering from a lack of clarity and getting distracted by the windows or some noise instead.

8. Work with a timer and a form to hold yourself accountable.

9. Have some sort of barrier on your lap like a small blanket or bag or coat as a very tiny, but effective mental barrier from you “getting up” and leaving your desk.

10. Do a final “check” of everything and make it as minimalist as possible in terms of your workspace and the background of your workspace. I never used to believe in this, but there is simply too much research confirming that it takes a lot of “energy” for your brain to “ignore” stuff in the background. No people moving in the background. No windows. No screens. Nothing like that. Ideally, you would be facing a wall.