First, plan each day in advance, select your most important task, and then start on that task first thing, before you do anything else. Second, work nonstop for ninety minutes with no diversion or distraction, and then give yourself a fifteen-minute break. Third, start again and work another ninety minutes flat out. Finally, after this three-hour work period, you can then reward yourself with a shot of dopamine by checking your e-mail.
