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Pick a category, your current energy, and available time. You will get one concrete action, why it works, and a follow-up prompt you can use immediately.

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Distraction capture dump

Exact instruction

Write every open loop distracting you onto one list, then pick one task for the next five minutes.

Why it works

Offloading cognitive load reduces mental friction and restores working memory for execution.

Follow-up question

What single item on your list creates the most relief if finished first?

Related book

Deep Work

Copyable action card

HourLife Tiny Action
Category: Focus
Energy: Medium energy
Time: 5 minutes
Action: Distraction capture dump
Instruction: Write every open loop distracting you onto one list, then pick one task for the next five minutes.
Why it works: Offloading cognitive load reduces mental friction and restores working memory for execution.
Related book: Deep Work (/books/deep-work)
Follow-up question: What single item on your list creates the most relief if finished first?