D.O.N.E. Playbook

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Personal Mantra

It is not laziness; it is an anxiety, avoidance, and guilt loop. I can flip it into Anxiety -> Start -> Finish. Every time I act, I exit the loop. My mind is a muscle; I train it daily.

The D.O.N.E. Formula

  1. Define one clear task.
  2. Organize environment and time.
  3. Name the fear or distraction.
  4. Execute / Evaluate for 10 minutes.

Today's 3 Plays

Completed: 0/3
00:00 Timer idle

Post-Game Notes

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Affirmations

    Procrastination Breaker

    A 2-minute anti-avoidance script with a 30-second force-start and an If-Then plan.

    02:00
    Script cue
    Tap Start. We will shrink the task and begin.

    New Altitudes Student Success Tutor GPT

    How to use the Tutor effectively
    1. Paste your Tutor GPT link above and click Save Link.
    2. Click Open Tutor to launch it in a new tab.
    3. Begin with: “I have 25 minutes; help me plan the next visible step for [topic].”
    4. Share constraints (deadline, rubric) so it can chunk and check your work.
    5. Use with this app: set Today's 3 Plays, run a 10:00 start, then log outcomes in Notes.

    Instructions & Scripture

    Instructions & Tips

    Mantra & Formula: Read the mantra, then D.O.N.E.: Define, Organize, Name, Execute/Evaluate.

    3 Plays: Small, winnable actions. Use timers. Movement over perfection.

    Procrastination Breaker: 2:00 script, 00:30 force start, If-Then plan.

    Anxiety: Use the Reset or Box Breathing when your system is overloaded.

    Morning: Leave-By and 60:00 prep. Inner Clock cues at 15, 10, 5, 1 minutes.

    Bedtime: Wind-down to Lights Out. Checklist plus relaxing video.

    Scripture: “I can do all things through Christ who strengthens me.” — Philippians 4:13

    Copyright 2025 NeuroSpire Labs — Joe Follette, Jr., LMFT — lifestyletherapycoach.com