Most productivity advice is overcomplicated. You don't need 47 apps, a $300 planner, or a 5am wake-up routine.

You need three things:

1. The 90-Minute Block

Your brain can do real deep work for about 90 minutes before it needs a break. Stop trying to grind for 8 hours straight. Set a timer. 90 minutes. One task. No phone. No tabs.

2. The Dopamine Audit

Every notification, every scroll, every "just 5 minutes" of social media trains your brain to crave stimulation. For one week, track every time you reach for your phone out of boredom. That awareness alone changes behavior.

3. The Evening Reset

Before you sleep, write down your ONE priority for tomorrow. Not a to-do list — one thing that moves the needle. Wake up and do that first. Everything else is secondary.

I put everything I've learned about building real discipline and focus into a guide called The Focus Protocol. It's the playbook I wish I had in my 20s.

If you're tired of knowing what to do but not doing it — this is for you.