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<v Speaker 1>That workshop, submit the assignment. Read chapter seven, put the

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<v Speaker 1>laundry away. My brain looked at that pile and did

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<v Speaker 1>what brains do best, It shut down. I opened my phone,

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<v Speaker 1>scrolled for forty five minutes and felt worse than when

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<v Speaker 1>I started. Two sound familiar that feeling where the to

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<v Speaker 1>do list is so long and each task seems so

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<v Speaker 1>tangled up in everything else that you just freeze. You

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<v Speaker 1>don't start anything, you don't finish anything. You just sit there,

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<v Speaker 1>paralyzed by the sheer volume of what needs to get done.

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<v Speaker 2>Four five. Today, I'm going to give you the single

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<v Speaker 2>most practical tool for breaking through that wall. It's called

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<v Speaker 2>the two minute rule, and once you understand it, you'll

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<v Speaker 2>start using it every single day. It's simple, it's backed

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<v Speaker 2>by research, and it works.

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<v Speaker 1>Six'.

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<v Speaker 2>Seven welcome To Deep. Focus I'm sam and this is

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<v Speaker 2>your daily study. Companion today we're breaking down the two minute,

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<v Speaker 2>rule how to be procrastination instantly by starting with the

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<v Speaker 2>small possible action eight. Nine the two minute rule comes

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<v Speaker 2>From David allen's Book Getting Things, done which he published

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<v Speaker 2>back in two thousand and. One allen is one of

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<v Speaker 2>the world's leading productivity, consultants and his method has been

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<v Speaker 2>adopted by everyone from college students to CEOs At fortune

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<v Speaker 2>five hundred.

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<v Speaker 1>Companies but the best.

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<v Speaker 2>Thing about this rule is how stripped down and accessible it.

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<v Speaker 2>Is you don't need a fancy, system you don't need an.

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<v Speaker 2>App you just need one. Question ten. Eleven here's the,

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<v Speaker 2>rule straight and. Simple if a task takes less than

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<v Speaker 2>two minutes to, complete do it, immediately not, tomorrow not

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<v Speaker 2>after this next. Thing right, now open that textbook and

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<v Speaker 2>read the first. Paragraph reply with a quick yes or.

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<v Speaker 2>No wash that one plate sitting in the, sink send

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<v Speaker 2>the email file the, paper walk the two steps to

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<v Speaker 2>put the cup back in the.

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<v Speaker 1>Cabinet twelve. Thirteen two. Minutes that's the. Threshold. Fourteen now

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<v Speaker 1>your first reaction might, be that's, it that's the big,

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<v Speaker 1>secret AND i get. It it sounds almost too basic to,

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<v Speaker 1>Matter but stick with me here because the reason this

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<v Speaker 1>works runs deep into how your brain actually processes tasks

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<v Speaker 1>and motivation sixteen seventeen. Replies let's talk about what happens

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<v Speaker 1>in your head when you avoid. Something there's a psychological

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<v Speaker 1>phenomenon called The zygarnic, effect named after A russian psychologist

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<v Speaker 1>Named blumasigarnic back in the nineteen, twenties she noticed something

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<v Speaker 1>fascinating in A viennese. Cafe weeders could remember complex orders

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<v Speaker 1>with six or seven items, perfectly but only until the

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<v Speaker 1>food was. Delivered once the task was, complete the memory

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<v Speaker 1>vanished almost. Instantly eighteen. Nineteen here's what she. Discovered unfinished

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<v Speaker 1>tasks take up more mental space than finished. Ones your

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<v Speaker 1>brain holds onto incomplete work like a browser tab that won't.

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<v Speaker 1>Close every task you start but don't finish is another,

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<v Speaker 1>tab another line of code running in the, background eating

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<v Speaker 1>up your processing. Power the more open loops you, have

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<v Speaker 1>the more mental clutter you, carry and mental clutter is

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<v Speaker 1>the breeding ground for, anxiety, overwhelm and. Procrastination twenty twenty.

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<v Speaker 1>One WHEN i was staring at that to do list Last,

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<v Speaker 1>tuesday my brain wasn't just seeing a. List it was

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<v Speaker 1>holding every single item in a state of suspended. Tension

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<v Speaker 1>reply to, email open, workshop, registration open, assignment open chapter,

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<v Speaker 1>seven open, laundry open, six open, loops all buzzing at,

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<v Speaker 1>once all competing for. Attention no WONDER i froze twenty

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<v Speaker 1>two to twenty. Three the two minute rule attacks this

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<v Speaker 1>problem at its. Root when you knock at a task

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<v Speaker 1>that takes less than two. Minutes you close one of

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<v Speaker 1>those loops, instantly the email is, sent the form is,

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<v Speaker 1>filled the cup is put. Away and here's the. Key

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<v Speaker 1>each completed task reduces the total mental. Load you're not

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<v Speaker 1>just clearing an item off a, List you're freeing up

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<v Speaker 1>actual cognitive. Bandwidth twenty four twenty. Five research from The

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<v Speaker 1>university Of, California irvine found that after an, interruption it

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<v Speaker 1>it takes an average of twenty three minutes in fifteen

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<v Speaker 1>seconds to fully refocus on a. Task twenty three. Minutes

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<v Speaker 1>that's not a. Typo when you have six small tasks

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<v Speaker 1>nagging at, you each one is a potential. Interruption even

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<v Speaker 1>if nobody physically walks up to, you your own brain

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<v Speaker 1>is interrupting itself with these open loops.

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<v Speaker 2>Twenty, six twenty. Seven, now let's get into the psychology of,

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<v Speaker 2>momentum because this is where the two minute rule really.

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<v Speaker 2>Shines there's something called the progress, principle studied By Teresa

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<v Speaker 2>ammobula At Harvard Business. School she found that the single

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<v Speaker 2>most motivating factor in a person's workday isn't a big

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<v Speaker 2>accomplishment or a bonus or praise from a. Boss it's

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<v Speaker 2>the feeling of making progress on meaningful. Work even small progress,

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<v Speaker 2>counts especially small progress twenty, eight twenty.

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<v Speaker 1>Nine think about the last time you completed something and

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<v Speaker 1>felt a tiny spark of. Satisfaction maybe you organized one,

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<v Speaker 1>drawer maybe you wrote the first sentence of an. Essay

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<v Speaker 1>maybe you cleared your inbox down to. Zero that little

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<v Speaker 1>rush of accomplishment isn't just a, feeling it's a chemical.

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<v Speaker 1>Event your brain releases a small hit of, dopamine the

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<v Speaker 1>neurotransmitter associated with motivation and. Reward and here's the fascinating.

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<v Speaker 1>Part dopamine doesn't just make you feel, good it makes

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<v Speaker 1>you want to keep going thirty and thirty. One this

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<v Speaker 1>is why the two minute rule is so powerful as

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<v Speaker 1>a starting. Mechanism you're not trying to write the entire

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<v Speaker 1>essay in two. Minutes you're trying to open the document

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<v Speaker 1>and write one. Sentence one, sentence that's. It and when

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<v Speaker 1>you do, that your brain, goes, oh we're doing.

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<v Speaker 2>This, now here's a little, dopamine and suddenly writing the

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<v Speaker 2>second sentence doesn't feel so. Impossible then the, third then

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<v Speaker 2>the paragraph thirty, two thirty. Three there's a famous study BY. B.

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<v Speaker 2>J fogg At Stanford's Behavior Design lab that backs this.

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<v Speaker 2>Up fog found that the most effective way to build

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<v Speaker 2>any new habit is to make the starting behavior so

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<v Speaker 2>small it feels almost. Ridiculous go to the gym for an,

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<v Speaker 2>Hour just put on your workout. Shoes not study for three,

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<v Speaker 2>hours just open the. Textbook the two minute rule is

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<v Speaker 2>Essentially FOG's principle applied to the overwhelm of daily. Tasks

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<v Speaker 2>you shrink the task until it's small enough that procrastination can't.

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<v Speaker 1>Get a grip on. It thirty four thirty.

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<v Speaker 2>Five let me walk you through a practical.

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<v Speaker 1>Example say you have a research paper due in two.

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<v Speaker 1>Weeks it's a big, assignment maybe two thousand, words and

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<v Speaker 1>you haven't. Started the topic feels. Enormous where do you even?

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<v Speaker 1>Begin your brain keeps throwing up. WALLS i need to

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<v Speaker 1>find sources, First THEN i need to. Outline THEN i

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<v Speaker 1>need to write the. Introduction and the introduction needs to

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<v Speaker 1>be good because it sets the tone for the whole.

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<v Speaker 1>Paper and what IF i pick the wrong angle and

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<v Speaker 1>thirty six thirty, Seven, sam see what happened? There the

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<v Speaker 1>task exploded from one thing into a dozen, subtasks each

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<v Speaker 1>with its own anxiety. Attached this is what psychologists call task.

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<v Speaker 1>Paralysis the scope feels so large that starting feels pointless

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<v Speaker 1>thirty eight thirty. Nine now apply the two minute. Rule

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<v Speaker 1>what can you do in two? Minutes Open google scholar

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<v Speaker 1>and search for three keywords related to your. Topic that's.

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<v Speaker 2>It don't try to read the, papers don't try to download, Them.

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<v Speaker 1>Just search and look at the.

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<v Speaker 2>Titles two minutes, done forty forty. One, tomorrow do the

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<v Speaker 2>next two minute. Action open the most promising paper and

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<v Speaker 2>read the. Abstract that's a one minute. Task maybe you

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<v Speaker 2>read two abstracts three minutes. Total you're still well under

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<v Speaker 2>the threshold of what feels like a chore forty. Two

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<v Speaker 2>the day after, that copy one useful quote into a

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<v Speaker 2>document one, quote thirty seconds of work.

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<v Speaker 1>Forty four forty. Five within a, week you have a

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<v Speaker 1>collection of, sources a growing, document and something real to work.

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<v Speaker 1>With you never sat down for a grueling three hour study.

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<v Speaker 1>Marathon you never white knuckled your way through a single.

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<v Speaker 1>Session you just kept doing two minute tasks and they

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<v Speaker 1>compareunded into genuine progress forty. Six that compounding effect is

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<v Speaker 1>the secret. Weapon it's the same principle behind compound interest in.

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<v Speaker 1>Finance one percent improvement per day doesn't sound like, much

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<v Speaker 1>but over a, year it transforms. Everything the same is

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<v Speaker 1>true for small tasks done. Consistently ten two minute tasks

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<v Speaker 1>a day is twenty minutes.

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<v Speaker 2>Of, real meaningful. Work over a, month that's ten hours of,

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<v Speaker 2>progress and most of it happened without, friction without forcing,

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<v Speaker 2>yourself without the dread that usually accompanies the word study

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<v Speaker 2>forty eight forty. Nine let me give you a specific

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<v Speaker 2>framework for applying this to your study. LIFE i call

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<v Speaker 2>it the two minute. Scan at the start of each

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<v Speaker 2>day or whenever you sit down to, study take sixty

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<v Speaker 2>seconds to scan your. Environment look for anything that takes

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<v Speaker 2>under two minutes to. Handle reply to that group chat.

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<v Speaker 2>Message put the charger back where it. Belongs open the

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<v Speaker 2>document you were working on. Yesterday set out the books

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<v Speaker 2>you need for your next. Class wipe down your, desk

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<v Speaker 2>refill your water bottle fifty fifty. One then do, them

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<v Speaker 2>all of them right, there in one. Burst most of the,

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<v Speaker 2>time this takes five to eight minutes, total but the

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<v Speaker 2>effect is. Dramatic you walk into your study session with

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<v Speaker 2>a cleaner, space a clearer, head and the momentum of

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<v Speaker 2>having already accomplished something that's not wasted, time that's set up.

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<v Speaker 2>Time it's the equivalent of stretching before a. Run it

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<v Speaker 2>prepares your mind for focus fifty. Two, now let's talk

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<v Speaker 2>about a common mistake people make with the two minute.

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<v Speaker 2>Rule some folks hear about it and think it means

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<v Speaker 2>they should only do small. Tasks that's not the. Point

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<v Speaker 2>the rule isn't about avoiding big. Work it's about clearing

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<v Speaker 2>the small stuff so the big work becomes easier to.

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<v Speaker 2>Tackle once you've knocked out the five quick tasks that

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<v Speaker 2>were cluttering your mental, space you'll find that sitting down

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<v Speaker 2>to write that essay or study for that exam feels

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<v Speaker 2>significantly more. Doable the overwhelm has been, reduced the open

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<v Speaker 2>loops are, Closed your brain can, finally, folks