Category 02 · 10 frameworks

Focus & Habits

Methods for building reliable routines and doing concentrated, high-quality work.

Pomodoro Technique

Francesco Cirillo Work in short, timed intervals, traditionally 25 minutes, separated by short breaks. After several intervals you take a longer break. 02

Four Laws of Behaviour Change

James Clear (Atomic Habits) To build a habit, make it obvious, attractive, easy and satisfying. To break one, invert each law. 03

Tiny Habits

BJ Fogg (Tiny Habits; Stanford Behavior Design Lab) Behaviour happens when motivation, ability and a prompt come together. Start with a very small version of a habit anchored to an existing routine, then celebrate it. 04

Deep Work

Cal Newport (Deep Work) Deep work is focused, distraction-free effort on cognitively demanding tasks. It is treated as a skill to be scheduled and trained. 05

Implementation Intentions

Peter Gollwitzer An if-then plan that links a specific situation to a specific action. Deciding in advance reduces the need to decide in the moment. 06

The Habit Loop

Charles Duhigg (The Power of Habit), drawing on research into habit formation Habits follow a loop of cue, routine and reward. You can change a habit by keeping the cue and reward but replacing the routine. 07

Temptation Bundling

Katherine Milkman, with Julia Minson and Kevin Volpp (Wharton research) Pair an activity you enjoy with one you tend to avoid, and only allow the enjoyable one while doing the avoided one. 08

WOOP (Mental Contrasting)

Gabriele Oettingen (Rethinking Positive Thinking) WOOP stands for Wish, Outcome, Obstacle, Plan. It combines picturing a desired outcome with confronting the internal obstacle in the way. 09

Flow

Mihaly Csikszentmihalyi (Flow: The Psychology of Optimal Experience) Flow is a state of deep absorption in an activity. It is more likely when goals are clear, feedback is immediate and challenge is matched to skill. 10

Daily Highlight

Jake Knapp and John Zeratsky (Make Time) Choose one activity each day to be your highlight and protect time for it. It gives the day a clear centre of gravity.

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