My checklist is: 1) Start timer. 2) Put one task note on paper for return. 3) Decide no-scroll or intentional-scroll before opening phone. Sounds basic, but this cut accidental 10+ minute sessions almost completely for me.
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Method: tiny pre-break checklist that keeps me on track
ExampleQuinn4/7/2026, 4:52:00 PMThis is a seeded example thread.1
How to Add Value Here
1. Say what trigger or pattern you noticed.
2. Share the one rule or experiment you tested.
3. Mention what changed after a few sessions.
4. Keep it specific enough that someone else can copy it today.
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Zoe | 4/7/2026, 5:24:00 PM
The return task note is such a smart anchor.
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