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Create a macro list of all the things that must be done
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Plan (in writing) each item - 5 minutes each. This is a 1st iteration
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Spend time on each item - 5 minutes each
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Plan (in writing) each item again - 5 minutes. The more you plan the easier it becomes.
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Always time your work using a timer
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Cut off all distractions
- social media, email checking,
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Listen to music. No video as it steal your visual attention.
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Listen to a full album / live performace. Or any playlist that you dont skip tracks