Focus Fuel Infographic
Focus Fuel
Executive Functioning Quick-Hits
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The Jumpstart Zone
Initiation & Organization
The 5-Minute Rule Commit to 5 minutes of work. If you want to stop then, you can.
Eat the Frog Identify the hardest task of the day and do it first while energy is high.
Body Double Work in the same space as someone else who is also being productive.
The Big Picture Zone
Time & Planning
Backward Mapping Start at the deadline and work backward to create mini-milestones.
Time Blocking Schedule specific blocks of time for specific tasks in your calendar.
Buffer Time Add 15% extra time to every task for delays or focus dips.
The Calm Zone
Emotion & Flexibility
The Pivot Check Stuck? Ask: "What is the one smallest thing I can change right now?"
Name It to Tame It Say out loud how you feel (e.g., "I'm overwhelmed") to lower stress.
Box Breathing Inhale 4s, Hold 4s, Exhale 4s, Hold 4s. Reset your nervous system.
The Deep Focus Zone
Memory & Focus
Externalize It Don't store it in your head. Write down everything immediately.
Monotasking Close all unnecessary tabs. Multitasking is a myth.
Post-It Parking Keep a sticky note nearby for random thoughts so you don't chase them.
Pro Tip: Don't try all at once!
Pick ONE zone to focus on today. Master one strategy before adding another to your toolkit.
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