Set about your activities in increments of time.  Set a goal to complete an activity, that contributes to your ultimate success, within a specified time limit.  It will allow you to focus and get it done.  If it does not include your phone, shut it down or put it somewhere out of reach.  No distractions.  Do not let your time exceed forty-five minutes.  Your productivity will dramatically decrease without a  simple break of five minutes.  Take a brisk walk or do some stretching exercises at your desk.  Rinse and repeat.  You will complete activities on time with a higher degree of success!

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