16:00 Flow channel — where challenge meets ability

How to beat procrastination?

07.00 Clear goals — goals that focus on the action, not the outcome. (Very specific)

See GTD on next-actions that make a distinction between outcomes (projects) and clear goals (Next-Actions)

"This keeps your brain from wondering, what is the first step?"

10.00 Challenge-skill balance. Find sweet spot where challenge is slightly more than your skill level. Too much challenge is anxiety, too little is boredom. How to tune it? (1) Lower the hurdle. (2) Compress time for a given task. (3) Define scope (What needs to be done? Why? How long?)

14.00 Bypassing/response inhibition. Engaging in a task as soon as you are committed. Don't waver. Sleep to flow is an example.

17.30 Flow payoff — have long blocks of focus, where the struggle to get into flow is actually worth it.