D.O.N.E. Playbook
Date: · Streak: 0 days
Personal Mantra
It’s not laziness — it’s an anxiety, avoidance, and guilt cycle. I can flip it into Anxiety → Start → Finish. Every time I act, I exit the loop. My mind is a muscle — I train in the brain gym to win the game.
The D.O.N.E. Formula
- Define one clear task. Write the next visible win.
- Organize environment & time. Clear distractions, set a timer.
- Name the fear/distraction. Say it, then answer it.
- Execute / Evaluate for 10 min. Start first, then assess.
Today’s 3 Plays
Post-Game Notes
Send to Email
Uses your device mail app (mailto:). No server required.
Affirmations
Procrastination Breaker
Beat avoidance with a 2-minute anti-procrastination script, a 30-second force-start, and an If-Then plan tied to your next Play.
Tip: Tie it to Play 1. “If I open my laptop and feel stuck, then I will write one sentence on the report.”
Anxiety SOS
Pro tip: say the mantra out loud: “Anxiety → Start → Finish.”
Cycle: Inhale 4 → Hold 4 → Exhale 4 → Hold 4.
5 things you can see
4 things you can feel
3 things you can hear
2 things you can smell
1 thing you can taste
Morning Routine
Enter your first appointment and drive time. You’ll see your Leave-By time, a live countdown, and a 60-minute prep timer.
Bedtime Routine
Set your wind-down start and lights-out time. Use the checklist and optional relaxing music while you count down.
Checklist
Relaxing Music
Tip: Start music at Wind-Down and stop at Lights Out.
Data Tools
Instructions & Tips
Mantra & Formula: Read the mantra to prime your mindset. Use the D.O.N.E. formula: Define a visible win, Organize your space/time, Name the distraction, then Execute/Evaluate for 10 minutes.
Today’s 3 Plays: Write three small, winnable actions. Check them off for momentum. Use the 10:00 or 25:00 timer to get started. Small starts beat big plans.
Procrastination Breaker: A guided 2:00 anti-avoidance script and a 00:30 “force start.” Add an If–Then plan to automate your next move when resistance shows up.
Anxiety SOS: Choose 60‑Second Reset (breath + grounding), Box Breathing, or 5‑4‑3‑2‑1 journaling to lower arousal and reclaim focus fast.
Morning Routine: Set your appointment and drive time. Use the 60-minute prep timer. With Inner Clock Trainer on, you’ll hear gentle cues at 15‑minute intervals and distinct tones at 15, 10, 5, and 1 minute remaining.
Bedtime Routine: Set wind‑down and lights‑out. Use the checklist and optional relaxing music. With Inner Clock Trainer on, you’ll hear gentle cues at 15‑minute intervals and distinct tones as you approach lights‑out (15, 10, 5, 1).
Data Tools: Export or import your progress, copy your summary, or email yourself a daily report.
Consistency beats intensity. Show up daily, even for 2 minutes. Each small rep trains your brain’s inner clock and strengthens the start reflex.