Most of what's sitting on your to-do list isn't loud because of how much there is — it's loud because none of it has a specific time attached yet.

This episode walks through a short exercise: choosing three to five tasks that feel most present right now, and giving each one a real time, place, and starting cue instead of leaving it vague. Research on unfinished tasks has found that this kind of specific plan can quiet the mental pull of an open task almost as much as actually finishing it does.

It takes about two minutes, and it won't clear your whole list. But it can change how loudly that list interrupts the rest of your day.


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7 Good Minutes is presented by OCEANSCAPE and published by The Extraordinary Network.

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