The very first step in breaking any cycle is awareness. You cannot fix what you cannot see, and most of us are genuinely blind to where our time is going. That is where the time log comes in. A time log is exactly what it sounds like — a written record of how you spend every hour of your day. Not a guess. Not a rough estimate. An actual record. And when most people start keeping one for the first time, they are shocked by what they find.

Here is how to do it. For the next seven days, carry a small notebook or open a notes app on your phone, and every single hour, write down what you were doing for the past sixty minutes. Be specific. Do not write "worked." Write "responded to emails for forty minutes, then scrolled social media for fifteen minutes, then stared out the window trying to remember what I was doing." That level of honesty is where the transformation begins.

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