Step 2: set an alarm for every 5 minutes.
Since you act on whatever you’re aware of, it’s a good idea to find out what your habits of thinking are. Every 5 minutes, jot down 2 or 3 things you’ve focused on and which thoughts were most dominate in coercing your actions. (By the way, without the alarm, you may find your brain has forgotten to remember the 5 minute rule)
The teddy bear is an example of the power of a stray and useless thought. By lying to you about it, I hope that I forced you to spend some small time looking for it, demonstrating the effect of an untamed mind: It wanders aimlessly about on ideas that are ultimately not worth thinking about since, while consumed by these seemingly important tasks, the mind is unable to direct the body towards more worthwhile activities.
So.. write them all down. Find out what your brain is up to. Identify the thoughts that you should not be spending time on. Write down the thoughts that you ought to be spending your time on. Repeat these with a positive attitude, until action forms from them. Ask yourself: “What should I be thinking about.” Then do it.
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With practice and a bit of time, you will create new habits of thinking that result in personal progress.