Focus and reflection

He leaves at least an hour before his first computer session, makes tea and lists three to five uncomfortable tasks. He selects one important task and reserves a single two-to-three-hour work block. This is his work-planning method, not an extra clinical or wellness intervention.

He uses the bound 5-Minute Journal, but says an ordinary notebook works. Morning prompts cover gratitude and intentions; evening prompts revisit what went well and what could improve. The notebook is equipment for the practice, not another intervention to track.

He describes this as a decision-making exercise and attributes some personal and business successes to it. Those outcomes are self-reported, rather than evidence of treatment for an anxiety disorder.