Hourly schedules assume equal focus all day. Time blindness turns that into a guilt machine.

Sort work by cognitive energy instead:

• High — drafting, coding, money decisions

• Medium — email, status updates

• Low — file cleanup, unsubscribes

• Brain melt — water, window, one video at 1.5x

When you're frozen, don't negotiate with yourself. Define one physical movement that needs zero decisions. Open the doc. Write the header. 120 seconds. Then you're allowed to quit.

Willpower is a bad operating system. Design beats it.