Table of Contents
Acknowledgments 15
Introduction 19
Part 1 Develop Good Habit
Section 1 Morning Routine 31
1 Define What Is Meaningful 33
2 You're Smarter in the Morning 38
3 Capture the Hope Moments 45
4 Put Yourself on the Right Path 50
Seven-Minute Morning Routine 56
Section 2 Plan Your Day 59
5 Learn How to Focus 61
6 Stop Relying So Much on Lists 67
7 Do the Most Important Tasks First 75
8 How to Set Critical Goals 82
Plan Your Day Routine 88
Section 3 Take a Break 91
9 How to Avoid Decision Fatigue 93
10 Stop Tunneling Your Goals 99
11 Becoming More Self-Aware 106
Take a Break Routine 111
Section 4 Debrief Your Day 113
12 Achieving Goals by Unlearning Old Habits 115
13 Hardship Makes Us Stronger 120
14 Ending the Day with Renewed Hope 124
Debrief Your Day Routine 129
Part 2 Stop Bad Habits
Section 5 Obsessively Checking Email 133
15 Houston, We Have an Email Problem 135
16 Reclaim Thirty Hours of Work 141
17 The Great Email Challenge 147
18 The Real Goal Is Relationships 153
Email Routine 158
Section 6 Mindless Web Surfing and Social Media Use 161
19 The Great Deception 163
20 What Happens to Your Brain When You Surf 169
21 Feeding the Right Wolf When You're Online 175
22 Avoiding the Doom Scroll on Social Media 180
23 The Hyperactive Hivemind of Online Obsession 186
24 The Relentless Pursuit of Perfection 190
Web Surfing Routine 194
Social Media Routine 196
Section 7 The Never-Ending Presentation 199
25 Selling an Idea in Only Seven Minutes 201
26 How Sustained Attention Span Works 206
27 Closing the Deal in Your Presentation 211
Presentation Routine 214
Section 8 Boring Old Meetings 217
28 Why the Best Meetings Are Short 219
29 Resolve Problems in Seven Minutes 226
30 How to Focus Your Meetings and Your Time 229
Meeting Routine 231
Epilogue: Ending on a Good Minute 233
Notes 235
