Productivity Guide

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Productivity: Beat Procrastination. Do More of What Matters, as a 23-page PDF in English. It is meant to inspire readers while giving them concrete tools they can use at home and at work, in a blue and amber design with diagrams, tables and fill-in templates. What’s inside: Part 1, Understand procrastination: why we delay, drawn as a loop diagram (the loop: a hard task creates discomfort, you escape, you get relief, then guilt grows) common procrastination patterns and a 9-point self-check Part 2, Mindset and motivation: why motivation follows action, making progress visible, self-compassion instead of self-blame, handling perfectionism, and the WOOP method Part 3, Plan and prioritise: goal pyramid, Eisenhower matrix, MITs (most important tasks), the 1-3-5 rule and the 80/20 principle the GTD (Getting Things Done) cycle, task breakdown, realistic time estimates, time blocking and the weekly review Part 4, Beat procrastination: a 5-step “unstick” routine, 12 techniques (5-minute rule, Pomodoro, if-then plans, temptation bundling and more), the habit loop, and answers to common excuses Part 5, Focus and energy: deep work, single-tasking, taming your phone and WhatsApp groups, an energy curve, sleep, food, movement, breaks and workspace setup Part 6, Productivity at work: email, meetings, delegating and saying no, remote work, a shutdown ritual, and tips for managers Part 7, Productivity at home: family calendar and chores, daily routines, the 10-minute tidy, work-from-home boundaries, study tips, side projects and life admin Part 8, Habits, balance and burnout: sticky habits, “toxic productivity”, recovering from slumps, and when to see a professional (with Tele-MANAS, 14416) Part 9, Plans and templates: 7-day kickstart, 30-day plan, daily and weekly templates, task breakdown, if-then planner, distraction log, habit tracker, tools and FAQs Please note: The research ideas (Pychyl and Sirois on procrastination, Oettingen’s WOOP, Newport’s deep work) are described in