Guide to Resetting Tech Defaults in Less Than 1 Hour

How to Time Box

Momentum Builder: Monthly Habit Tracker

100 hours of deep work tracker

List of 30 people to follow on social media for permission

Redefine your social scripts

1 Sprint Assignment

Look back at the social scripts you highlighted. Imagine what might happen if you didn’t achieve these? For example, what might happen if your friends and family don’t get what you do? Or what might happen if you don’t achieve 100% of your goals?

Set a timer for 10 minutes and free write your answers. It’s okay to meander.

10-Minute Meditation

IRL Assignment

Use a mediation app you’re familiar with to sit quietly for 10 minutes

(or play this one from Headspace)

Monotask

IRL Assignment

Eat one meal alone without screens

Book Summary: Flow

An Overview of Caveday Rituals

The Difference Between Deep Work and Flow

Body Doubling and Why It Works

Rituals: Citrus Candle, Growth Journal, Caveday Coin

What distracts you?

5 Minute Assignment

List your 5 top distractions

Deep Work

5 Minute Assignment

Schedule a Deep Work session (or a Cave!) at least 3x in the next 2 weeks.

Go Into The Cave

1 Sprint Assignment

When you join, be sure to go through the whole cycle of mastery. Set an intention for what you’ll work on. Go into the Cave with a ritual. Do the deep work. Take a break. Then (the often-missed step) evaluate how things went and see what you would do or not do in the next sprint.

Do a flow activity without a timer

IRL Assignment

Music, dance, art, cooking, exercise, etc. Aim for >20 minutes.

Caveday’s First Law of Work (explaining the break graphic)

What is Load Management?

Energy Management: Your body is a machine (Fuel and maintain it)

Energy Management: Your Brain is a Battery (conserve/recharge it)

The best $10 alarm clock. The Best $100 alarm clock.

1,000 Break Ideas

Track Your Daily Breaks This Week

5 Minute Assignment

What’d you do? How long?

Rewrite Social Scripts

1 Sprint Assignment

Write 1 sentence each why YOU believe it’s important for you to:

Take more regular breaks -

Take a vacation -

Be less connected on weekends -

Go outside more -

Work less -

Talk honestly about your work -

Schedule a weekly wrap up (or join our weekly planning workshop)

1 Sprint Assignment

Document the highs/lows, wins, and learnings from the week. I recommend it as a weekly ritual on Friday afternoons and can be as short as 5 minutes.

10 Minute Meditation

IRL Assignment

Use a mediation app you’re familiar with to sit quietly for 10 minutes

(or try this one from Headspace)

Schedule a personal review of this material in 3-6 months

5 Minute Assignment

Just put it in your calendar today.

Link to your notes in the calendar notes.

Reflect on your journey

1 Sprint Assignment

What have you learned? What have you overcome?

What are you still working on?

Sign up for Part 2: The Inner Game of Work

We’re in the process of developing the next workshop program. You just finished Level One - The Fundamentals of Focus. Level Two is “The Inner Game of Work” where we’ll explore topics of self-knowledge, interpersonal conflict, overcoming resistance, and building resilience. Sign up to be notified when we have more info here.