Make Time PDF

Jake Knapp

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 Make Time
Transform Your Days with a Simple Four-Step
System.
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About the book
From the New York Times bestselling authors of Sprint,
"Make Time" offers a practical four-step system designed to
enhance your focus, restore joy in your work, and maximize
daily productivity. In an era dominated by endless information
and the pressure of constant busyness, many of us find
ourselves overwhelmed by distractions and urgent demands.
This book challenges the status quo, offering a customizable
approach to reclaiming control over your time and attention.
Drawing from years of experience in design and innovation,
Jake Knapp and John Zeratsky present a flexible menu of
strategies tailored to fit your unique habits and lifestyle.
"Make Time" empowers you to make intentional choices that
prioritize what truly matters, proving that it’s possible to
escape the hamster wheel of busyness and live a more
fulfilling life. If you've ever wished for more hours in your
day, this book is your essential guide to crafting the time you
need.

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About the author
Jake Knapp is a renowned design partner at Google Ventures
and a prominent figure in the realm of innovation and
productivity. He is best known for creating the Design Sprint
process, which helps teams rapidly solve problems and
develop products in just five days. With a background in both
computer science and design, Knapp has combined his
expertise to revolutionize the way startups and established
companies approach product development. His insights into
time management and focus, articulated in his book "Make
Time," stem from years of experience working with
entrepreneurs and organizations, making him a sought-after
speaker and consultant in the tech industry. Through his work,
Knapp inspires individuals to reclaim their time and prioritize
what truly matters in an increasingly distraction-filled world.

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Summary Content List
Chapter 1 : HOW MAKE TIME WORKS

Chapter 2 : CHOOSE YOUR HIGHLIGHT

Chapter 3 : MAKE TIME FOR YOUR HIGHLIGHT

Chapter 4 : BE THE BOSS OF YOUR PHONE

Chapter 5 : STAY OUT OF INFINITY POOLS

Chapter 6 : SLOW YOUR INBOX

Chapter 7 : MAKE TV A “SOMETIMES TREAT”

Chapter 8 : FIND FLOW

Chapter 9 : STAY IN THE ZONE

Chapter 10 : KEEP IT MOVING

Chapter 11 : EAT REAL FOOD

Chapter 12 : OPTIMIZE CAFFEINE

Chapter 13 : GO OFF THE GRID

Chapter 14 : MAKE IT PERSONAL

Chapter 15 : SLEEP IN A CAVE

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Chapter 16 : FURTHER READING FOR TIME DORKS

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 Chapter 1 Summary : HOW MAKE
TIME WORKS

Step Description

Highlight Choose a single focal point each day to prioritize.

Laser Use tactics to eliminate distractions and maintain focus on the Highlight.

Energize Engage in activities that replenish your energy (exercise, nutrition, sleep).

Reflect Look back on the day, assess what worked, and plan adjustments.

Make Time Select and test various tactics to personalize your approach.
Tactics

No Perfection Focus on flexibility and adaptability rather than executing tactics perfectly.
Required

Everyday Integrate tactics into your daily life as enjoyable habits.

Mindset

The Missing Prioritize fulfilling activities over busyness for more memorable moments.
Months

Three Ways 1. Urgency: Choose the day's most pressing task.2. Satisfaction: Identify activities that provide a sense of
accomplishment.3. Joy: Focus on what will bring personal joy.

Trust Your Balance urgency, satisfaction, and joy when selecting your Highlight.
Gut

Adaptability Be willing to change plans based on circumstances while ensuring daily satisfaction.

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HOW MAKE TIME WORKS

Make Time Is Just Four Steps, Repeated Every Day

The framework of Make Time involves four daily steps that

promote a focused, productive, and joyful day. The steps are:

1.
Highlight:
Choose a single focal point each day to prioritize.
2.
Laser:
Use tactics to eliminate distractions and maintain focus on
the Highlight.
3.
Energize:
Engage in activities that replenish your energy (exercise,
nutrition, sleep).
4.
Reflect:
Look back on the day, assess what worked, and plan
adjustments.

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Highlight: Start Each Day by Choosing a Focal
Point

The Highlight sets the tone for the day and helps prioritize
what matters most. It can be a task or an enjoyable activity
that you wish to focus on. By determining a Highlight, you
take control of your day rather than letting external demands
dictate your schedule.

Laser: Beat Distraction to Make Time for Your

Highlight

Distractions are pervasive. To combat them, Make Time

promotes strategies for adjusting technology usage (like
logging out of social media) to stay focused on your
Highlight.

Energize: Use the Body to Recharge the Brain

To maintain focus, it's necessary to take care of your body.

Engaging in regular exercise, eating well, and getting enough
sleep can boost your energy levels for a more productive day.

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Reflect: Adjust and Improve Your System

At the end of each day, reflect on what tactics worked, what

didn’t, and how you can improve. Knowing what energizes
you and brings joy will help tailor a sustainable daily system.

The Make Time Tactics: Pick, Test, Repeat

This book provides a variety of tactics for putting Make

Time into practice. Select a few tactics to test—this
personalized approach allows you to find what fits your
lifestyle.

No Perfection Required

Embrace imperfection in applying Make Time. You don’t

need to execute every tactic perfectly; instead, focus on
flexibility and adaptability in your daily routine. Perfection
can divert attention from what truly matters.

The “Everyday” Mindset

Integrate Make Time tactics into your daily life instead of

viewing them as additional tasks. The goal is to create

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enjoyable habits that enhance everyday experiences.

The Missing Months

Being overly busy can lead to a blur of time, making

moments forgettable. Instead of fostering busyness, prioritize
fulfilling activities that infuse satisfaction into life.

What Will Be the Highlight of Your Day?

Each day should include a Highlight that becomes your

focus. This proactive approach helps establish priorities
amidst distractions, ensuring personal fulfillment.

Three Ways to Pick Your Highlight

1.
Urgency:
Choose the day’s most pressing task.
2.
Satisfaction:
Identify activities that will provide a sense of
accomplishment.
3.

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Joy:
Focus on what will bring personal joy regardless of
productivity.

Trust Your Gut to Choose the Best Highlight

The best approach to selecting a Highlight is to follow your

instincts, balancing urgency, satisfaction, and joy in your
decision-making.

Choose Your Highlight

As you embrace the process of selecting a daily Highlight,

remember to remain adaptable and willing to change your
plans as circumstances shift. The essence of Make Time is to
ensure you derive satisfaction from each day, regardless of
how busy life can get.

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Example
Key Point:Highlighting a single focus transforms
chaotic days into satisfying experiences.
Example:Imagine waking up and rather than being
overwhelmed by your to-do list, you focus on
completing a project that excites you. By setting this as
your Highlight, you direct your energy toward achieving
this goal, allowing everything else to take a backseat.
This proactive choice dismisses distractions and
cultivates a sense of accomplishment, making your day
not just productive but genuinely fulfilling.

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Critical Thinking
Key Point:The Importance of Choosing a Daily
Highlight in Time Management
Critical Interpretation:Knapp emphasizes that the
selection of a daily Highlight is crucial for effective
time management, arguing that prioritizing tasks brings
focus and fulfillment. However, this perspective may
not universally apply; some individuals thrive under
multitasking or varied commitments. Research by the
American Psychological Association suggests that the
method of prioritizing may depend on personal work
styles and the nature of one's responsibilities (APA,
2023). Furthermore, critics may argue that rigidly
adhering to a single focus can stifle creativity and
flexibility, which are vital in an increasingly complex
work environment.

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Chapter 2 Summary : CHOOSE YOUR
HIGHLIGHT

Summary of Chapter 2 from "Make Time" by Jake

Knapp

Choose Your Highlight

-
Write It Down
: Documenting your Highlight increases the likelihood of
accomplishment. Incorporate this into your daily routine,
preferably at night or in the morning. Sticky notes are
recommended for visibility.

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-
Groundhog It
: Repeat the previous day's Highlight if it remains important.
This builds momentum and helps solidify new habits.
-
Stack Rank Your Life
: Create a list of significant life priorities, then rank them.
Focus on the most important one to aid in decision-making
and clarity on what to prioritize.
-
Batch the Little Stuff
: Group minor tasks into one Highlight session to find
satisfaction in completing them all at once, allowing you to
focus more on your main Highlight later.
-
The Might-Do List
: Instead of a conventional to-do list that can overwhelm, use
a Might-Do List to identify potential Highlights. This
separates the decision-making process from the execution of
tasks.
-
The Burner List
: Limit yourself to one front burner project (primary focus)
and one back burner project (secondary focus). Surround this

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with miscellaneous tasks. This method promotes
prioritization and helps manage time effectively.
-
Run a Personal Sprint
: Commit to focused work on a single Highlight over
consecutive days. This consistency enhances productivity, as
your brain stays "booted up" and engaged with the task.

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 Chapter 3 Summary : MAKE TIME
FOR YOUR HIGHLIGHT
Section Summary

1. Schedule Your Commit to your Highlight by scheduling it on your calendar, determining the time and duration, and
Highlight blocking it off to prioritize your tasks.

2. Block Your Use "do not schedule" blocks to prevent interruptions and commit to these times as important
Calendar meetings to focus on your Highlight.

3. Bulldoze Your Reorganize your schedule by shortening meetings and rearranging appointments to create time for
Calendar your Highlight, while prioritizing essentials.

4. Flake It Till You Consider canceling less important commitments to prioritize your Highlight, being honest about your
Make It reasons while maintaining balance.

5. Just Say No Decline new obligations that conflict with your Highlight using polite scripts to preserve time for
valuable tasks.

6. Design Your Day Create a detailed daily schedule, blocking time for various activities and evaluating effectiveness for
future adjustments.

7. Become a Morning Wake up earlier to work on your Highlight, using morning strategies like light exposure and
Person productive rituals to ease into the day.

8. Nighttime Is If mornings aren't feasible, use evenings for focused work after daily obligations, implementing
Highlight Time strategies for focus and winding down.

9. Quit When You’re Set a clear endpoint to your workday, avoid the "just one more task" mindset, and celebrate
Done completing your Highlight for recharge.

Chapter 3 Summary: Make Time for Your Highlight

1. Schedule Your Highlight

- Begin by committing to your Highlight through your

calendar.

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- Determine the time and duration for your Highlight and
block it off.
- Scheduling prioritizes tasks and reveals how you allocate
your time.

2. Block Your Calendar

- Prevent interruptions by using "do not schedule" blocks in

your calendar.
- This allows for uninterrupted time to focus on your
Highlight.
- Commit to these blocked times as if they were important
meetings.

3. Bulldoze Your Calendar

- If you can't block time, reorganize your existing schedule.

- Shorten meetings and rearrange appointments to free up
time for your Highlight.
- Prioritize what is essential and avoid unnecessary
commitments.
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4. Flake It Till You MakeAudio
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 Chapter 4 Summary : BE THE BOSS
OF YOUR PHONE
Section Summary

1. Try a Consider removing distracting apps to enhance focus and enjoy technology without interruptions;
Distraction-Free Phone trial a short-term experiment.

2. Log Out Log out from apps after use to create friction and improve focus during intentional usage.

3. Nix Notifications Turn off most notifications to reduce distractions, enabling only essential alerts.

4. Clear Your Move icons off the homescreen to create a pause before engaging with your phone, prompting
Homescreen reflection on distractions.

5. Wear a Wristwatch Use a wristwatch for time-checking to reduce smartphone distractions and reliance.

6. Leave Devices Improve focus and sleep by spending time without devices; engage in offline activities for better
Behind attention.

Stay Out of Infinity Regain control over your time by minimizing distractions for a more fulfilling day.
Pools

Be the Boss of Your Phone

1. Try a Distraction-Free Phone

- Consider removing distracting apps (email, social media)

from your smartphone to reclaim focus and time.
- Experience a calmer, slower pace in your day-to-day life.
- A distraction-free phone allows for enjoying modern
technology without constant distractions.
- The approach involves testing a short-term experiment

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rather than a lifelong commitment.

2. Log Out

- Log out from apps and websites after use to create friction
and reduce distractions.
- Avoid the temptation to stay logged in, enhancing your
focus during intentional usage.

3. Nix Notifications

- Turn off almost all notifications on your phone to reduce

distractions.
- Keep only essential alerts enabled (like calendar reminders
or important texts).
- Teach your phone to be less intrusive, turning it into a more
polite companion.

4. Clear Your Homescreen

- Create a blank homescreen by moving icons to subsequent

screens for a moment of pause before using your phone.
- This intentional inconvenience helps reconsider if you want
to engage with distractions.

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5. Wear a Wristwatch

- Utilize a wristwatch to check time instead of your phone,

thus minimizing the chance of falling into distractions from
your smartphone.
- The reliability and convenience of a watch replace frequent
phone checks.

6. Leave Devices Behind

- Spending time without devices can improve focus and sleep

quality.
- Engage in offline activities without the need for constant
connectivity, fostering better attention on personal projects or
family time.
- If full separation is daunting, simply store your phone out
of sight when at home.

Stay Out of Infinity Pools

- Implement these strategies to regain control over your time,

making intentional choices about your phone usage.
- Aim for a life where distractions are minimized, allowing
for a more focused and fulfilling day.

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Example
Key Point:Stay Out of Infinity Pools
Example:Imagine coming home after a long day.
Instead of reaching for your phone to scroll through
social media or check your emails, you consciously
decide to leave it in another room. You feel a sense of
liberation, finally able to focus on that book you’ve
been wanting to read or spend quality time with your
family. By consciously 'nixing notifications' and
clearing your homescreen of distractions, you’re taking
active steps to be the boss of your phone, instead of it
controlling you. This decision transforms your evening
from a distracted haze into a time of creativity and
connection, illustrating the importance of implementing
these strategies to regain control over your time.

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Critical Thinking
Key Point:Reclaiming control over smartphone use
can significantly enhance focus and life satisfaction.
Critical Interpretation:Jake Knapp emphasizes the
importance of reducing smartphone distractions to
improve overall quality of life. While it’s easy to agree
with the idea of a distraction-free phone, the argument
depends heavily on individual contexts and habits. For
some, removing apps may actually lead to feelings of
isolation or missing important social connections, which
could counteract the intended benefits of enhanced
focus. Scholarly research offers mixed conclusions
about technology's role in mental well-being (Carr, N.
(2010). 'The Shallows: What the Internet Is Doing to
Our Brains') and the impact of social media on
relationships, indicating that the author’s viewpoint may
not universally apply. Therefore, readers should
critically evaluate how these ideas fit into their unique
lifestyle before adopting them.

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 Chapter 5 Summary : STAY OUT OF
INFINITY POOLS
Tip Description

Skip the Morning Delay checking emails or social media in the morning to maintain calmness and focus on important
Check-In tasks.

Block Distraction Identify and eliminate your biggest distractions to preserve focus, such as logging out of social
Kryptonite media or removing apps.

Ignore the News Switch to weekly news consumption instead of daily updates to stay aware without constant
anxiety.

Put Your Toys Away Prepare for focus by logging out of distracting apps and closing unnecessary browser tabs at the end
of the day.

Fly Without Wi-Fi Turn off distraction sources like entertainment screens and Wi-Fi when flying, dedicating the time
to writing or thinking.

Put a Timer on the Use timers or apps that block online distractions to create focused work periods.
Internet

Cancel the Internet Consider going without home internet to minimize distractions; start by having a friend change
your Wi-Fi password temporarily.

Watch Out for Time Recognize small distractions leading to significant time loss and identify ways to reduce them for
Craters better productivity.

Trade Fake Wins for Avoid trivial tasks that give a false sense of accomplishment; focus on significant activities aligned
Real Wins with your goals.

Turn Distractions into Transform distractions like social media into purposeful tools for communication and information
Tools by re-evaluating their usage.

Become a Fair-Weather Reduce emotional energy on sports by only engaging during significant events and focusing on
Fan highlights instead of details.

Stay Out of Infinity Pools

Skip the Morning Check-In

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The morning is a fresh, distraction-free time. Delay checking
emails or social media to maintain calmness and focus on
your most important tasks.

Block Distraction Kryptonite

Identify and eliminate your biggest distractions (distraction

Kryptonite) to preserve your focus. Solutions range from
logging out of social media accounts to removing apps
entirely.

Ignore the News

You don’t need daily news updates—most headlines are

insignificant. Consider switching to weekly news
consumption to maintain awareness without the constant
anxiety of breaking news updates.

Put Your Toys Away

At the end of your day, prepare for focus by logging out of

distracting apps and closing unnecessary browser tabs. This
setup helps you transition into productive work more easily.

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Fly Without Wi-Fi

Use airplane conditions to foster focus: turn off in-flight

entertainment screens and Wi-Fi, dedicating your time to
writing or thinking.

Put a Timer on the Internet

Limit your internet access by using timers or apps that block

online distractions, allowing for focused work periods.

Cancel the Internet

Consider going without home internet to minimize

distractions. If extreme, start by having a friend change your
Wi-Fi password for a short time.

Watch Out for Time Craters

Recognize how small distractions can lead to significant time

loss, creating “time craters.” Identify and reduce these to
enhance productivity.

Trade Fake Wins for Real Wins

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Avoid trivial tasks that provide a false sense of
accomplishment. Focus on significant activities that align
with your goals instead.

Turn Distractions into Tools

Transform social media and other distractions into purposeful

tools for communication and information by re-evaluating
their usage and seeking constructive ways to engage with
them.

Become a Fair-Weather Fan

Reduce the time and emotional energy spent on sports

fandom by only engaging during significant events. Focus on
enjoying the highlights instead of following every detail.

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Critical Thinking
Key Point:Mindful Consumption of News
Critical Interpretation:The author suggests limiting news
updates to reduce anxiety and stay focused, yet this may
risk missing important information. Critics argue that
this approach can lead to a lack of awareness and
participation in society, potentially making individuals
more disengaged from critical developments (see "The
News Gap: When News Goes Missing" by Ethan
Zuckerman). While the benefits of reduced distractions
are clear, balancing awareness with focus should be
considered more carefully.

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Chapter 6 Summary : SLOW YOUR
INBOX

Slow Your Inbox

1. Deal with Email at the End of the Day

Using the time at the end of the day for email allows for
focused work on important tasks during peak hours. This
reduces the temptation to overcommit and enhances
productivity.

2. Schedule Email Time

Adding specific email times to your calendar helps limit

distractions and provides a clear boundary for when to
address emails, making it easier to stay focused on other
tasks.

3. Empty Your Inbox Once a Week

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Aim to clear your inbox weekly instead of daily. This
approach allows for quick skimming of urgent emails and
encourages non-urgent senders to wait for responses.

4. Pretend Messages Are Letters

Treat emails like traditional letters that don't require

immediate responses. This perspective reduces stress and
alters the habituated need for constant checking.

5. Be Slow to Respond

Shift your mindset to prioritize slower responses. Allowing

hours or days before replying can improve focus and time
management while reducing the pressure to react
immediately.

6. Reset Expectations

Communicate to others that you may not respond quickly

due to prioritizing important tasks. This helps manage others’
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Chapter 7 Summary : MAKE TV A
“SOMETIMES TREAT”

Chapter 7 Summary: Make TV a “Sometimes

Treat”

Overview

Chapter 7 discusses how to reclaim time and creative energy

by transforming television from a daily default into a
"sometimes treat." The chapter emphasizes the importance of
controlling viewing habits and offers practical suggestions
for reducing television consumption.

Key Points

1. Don’t Watch the News

- TV news is often filled with anxiety-inducing content that

can be unproductive.

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- Limit news consumption to once a day or even once a week
to avoid unnecessary stress.

2. Put Your TV in the Corner

- Rearrange your living space to make TV less central,

encouraging conversations and alternative activities.
- This makes it easier to resist turning on the television.

3. Ditch Your TV for a Projector

- Consider using a projector for viewing instead of a

traditional TV; it demands more effort to set up.
- This promotes a more intentional watching experience,
saving time for other activities.

4. Go à la Carte Instead of All-You-Can-Eat

- Cancel streaming subscriptions to avoid constant

distractions.
- Rent or buy individual shows or movies to make viewing
intentional rather than habitual.

5. If You Love Something, Set It Free

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- Challenge yourself to go without TV for a month to
discover how to fill that newfound time.
- Reflect on the activities you enjoy during the break,
allowing you to evaluate your TV habits moving forward.

Personal Experience

The author shares his journey after moving to Switzerland,

where he unintentionally lived without a television. This
experience led to greater appreciation of time spent on family
activities and hobbies, reinforcing the idea that watching TV
can be more fulfilling when it’s not a daily occurrence.

Conclusion

By viewing television as a rare treat instead of a staple,

individuals can reclaim valuable hours, foster creativity, and
enhance the quality of their time spent with loved ones.

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Chapter 8 Summary : FIND FLOW

Find Flow

1. Shut the Door

Create a focused environment for your Highlight by shutting

the door or using headphones, signaling to others and
yourself that it's time for concentrated work.

2. Invent a Deadline

Boost focus by creating deadlines for enjoyable tasks, similar

to how teams use invented deadlines to stay motivated. For
example, register for events to establish accountability and
motivation for completing goals.

3. Explode Your Highlight

Break your main task into small, actionable steps. This

technique, inspired by David Allen, increases motivation and
makes larger projects feel manageable.

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4. Play a Laser Sound Track

Use music as a cue to enter Laser mode. Select specific songs

or albums for different tasks, creating a habitual cue that sets
your brain in motion for focused work.

5. Set a Visible Timer

Utilize a Time Timer to visualize passing time and create a

sense of urgency, improving focus when working on tasks.
The visual aspect of time can enhance productivity.

6. Avoid the Lure of Fancy Tools

Resist the temptation of elaborate productivity tools, as they

can distract from actual work. Simple, easily accessible tools
are often more effective for staying in Laser mode.

7. Start on Paper

Using pen and paper enhances focus and creativity, avoiding

the distractions of software and digital formatting. It
simplifies the process and allows for a freer exploration of
ideas.

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Chapter 9 Summary : STAY IN THE
ZONE

Summary of Chapter 9: Stay in the Zone

Stay in the Zone Techniques

Maintaining focus on your Highlight is essential, and here

are effective techniques to avoid distractions:

1. Make a “Random Question” List

Instead of getting distracted by queries that pop into your

mind, write them down on paper. This allows you to
maintain focus, knowing you'll address these questions later.

2. Notice One Breath

Take a moment to focus on your breathing. This simple act

helps reset your attention and quiets mental noise, bringing
focus back to your Highlight.

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3. Be Bored

Embrace boredom; it allows your mind to wander and fosters

creative thinking. Studies indicate that bored individuals
often excel in creative problem-solving compared to their
engaged peers.

4. Be Stuck

When feeling stuck, resist the urge to escape into

distractions. Instead, stay with the challenge at hand, as this
can lead to breakthroughs when least expected.

5. Take a Day Off

If focus remains elusive, consider taking a rest day. Rest is

important for recharging energy, especially for creative tasks.

6. Go All In

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By immersing yourself fully in activities, you may find
renewed energy and focus, similar to the experience of

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Chapter 10 Summary : KEEP IT
MOVING

Keep It Moving

Exercise Every Day (but Don’t Be a Hero)

- Daily exercise is crucial for cognitive, health, and mood

benefits.
- Aim for about 20 minutes of exercise daily; if it's less, that's
okay.
- Embrace the "just enough" philosophy, letting go of notions
of perfection and what counts as "real" exercise.
- Personal anecdote highlights the shift from exhaustive
workouts to manageable daily exercises leading to overall
better well-being.

Pound the Pavement

- Walking is an easy yet powerful form of exercise, beneficial

for weight loss, heart health, and mood improvement.

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- Walking can also be a time for reflection or listening to
podcasts.
- Encourage substituting walking for other transport modes
whenever possible to see gains in physical activity.

Inconvenience Yourself

- Choose inconveniences that lead to exercise, like cooking

or taking stairs, rather than defaulting to convenience.
- Embrace small opportunities for movement in daily life
while balancing the conveniences of modern living.

Squeeze in a Super Short Workout

- High-intensity interval training (HIIT) provides quick and

effective workout options.
- Super short workouts can be completed in as little as 5-10
minutes, with evidence showing that they can be more
beneficial than longer sessions.
- Options include structured routines like the 7 Minute
Workout or simplified personal variations, making it easy to
fit exercise into a busy schedule.

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Chapter 11 Summary : EAT REAL
FOOD

Eat Real Food

Eat Like a Hunter-Gatherer

Inspired by Michael Pollan's advice, "Eat food. Not too

much. Mostly plants," consuming unprocessed foods like
plants, nuts, fish, and meat has significantly improved energy
levels. To make eating real food accessible, cooking simple
meals at home and having quick snacks like nuts and fruits
prepared can enhance dietary habits.

Central Park Your Plate

To promote healthier meals, start with a generous serving of

salad on your plate before adding other foods. This method
reserves space for greens, which typically leads to lighter
meals and better post-meal energy.

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Stay Hungry

Fasting is contrasted with constant snacking habits. Many

benefit from intermittent fasting, as it can boost mental
clarity and focus. The author shares a method where one can
fast from dinner to the next day’s lunch, fitting seamlessly
into daily routines.

Snack Like a Toddler

Snacking is important to maintain energy levels, akin to how

toddlers require regular meals. High-quality snacks should be
a priority to avoid unhealthy choices. Packing nutritious
snacks like trail mix or fruits is encouraged to prevent
hunger-related irritability.

Go on the Dark Chocolate Plan

To avoid the negative effects of sugar, swap typical desserts

for dark chocolate, which has lower sugar content and health
benefits. The author's personal experience highlights the
transition to dark chocolate, leading to stabilized energy
levels and healthier dessert choices.

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Optimize Caffeine

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Chapter 12 Summary : OPTIMIZE
CAFFEINE

Optimize Caffeine

1. Wake Up Before You Caffeinate

Adjust your caffeine consumption by waiting until after

breakfast and cortisol peak (8-9 a.m.) to have your first cup
of coffee, ideally between 9:30 to 10:30 a.m. This helps
maximize the beneficial effects of caffeine.

2. Caffeinate Before You Crash

Avoid drinking caffeine only when you feel tired. Instead,

anticipate energy dips (commonly in the afternoon) and drink
caffeine thirty minutes prior to combat fatigue effectively.

3. Take a Caffeine Nap

Combine caffeine consumption with a short nap for enhanced

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rejuvenation. Drink caffeine and immediately take a
fifteen-minute nap to clear adenosine from the brain,
resulting in improved energy levels once you wake up.

4. Maintain Altitude with Green Tea

For steady energy throughout the day, substitute high-dose

caffeine drinks with lower-dose options like green tea. This
approach helps maintain even energy levels without the
peaks and valleys associated with coffee.

5. Turbo Your Highlight

Plan your caffeine intake around your most important tasks.

Drink caffeine just before starting a high-priority task to
harness its energizing effects.

6. Learn Your Last Call

Be aware of your caffeine cut-off time to avoid sleep

disturbances. Understand that caffeine's half-life is about 5-6
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Chapter 13 Summary : GO OFF THE
GRID

Go Off the Grid

Get Woodsy

The practice of shinrin-yoku, or "forest bathing," encourages

spending time in nature to lower stress and enhance cognitive
performance. Studies indicate even brief exposure to natural
surroundings can improve focus and calmness. Embracing
outdoor activities, whether in a park or a simple step outside,
can ultimately recharge mental energy and improve overall
well-being.

Trick Yourself into Meditating

Meditation has numerous benefits such as stress reduction

and improved mental clarity, but it can be intimidating. It
serves as both rest and exercise for the brain. To ease into
meditation, try using guided meditation apps and start with

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short sessions. Emphasize flexibility in practice; you can
meditate in various settings and it doesn’t always have to be
in the traditional manner. Frequent short sessions can have a
cumulative positive effect on focus and mental health.

Leave Your Headphones at Home

While headphones offer personal auditory experiences, they

can also prevent your brain from having quiet moments
necessary for focus and creativity. Occasionally leaving
headphones behind promotes an environment for spacious
thinking. You don’t need to abandon them completely, but
creating a balance by embracing quiet can help recharge your
cognitive resources.

Take Real Breaks

Digital distractions like social media do not effectively

rejuvenate the brain during breaks. Instead, opt for activities
like walking, talking, or simply gazing out the window.
These breaks can help you recharge physically and mentally,
increasing your ability to concentrate when you return to
tasks. Use small tactics to deter from habitual distractions
and foster a routine that incorporates more meaningful,
real-world breaks to enhance focus and energy levels.

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Chapter 14 Summary : MAKE IT
PERSONAL

Make It Personal

Spend Time with Your Tribe

Human connection is essential for well-being, as evidenced

by findings from Harvard’s 75-year Study of Adult
Development, which highlights the benefits of strong
relationships on longevity and health. Despite living in a
world filled with people, meaningful interactions are often
scarce, leading to greater isolation. It’s crucial to prioritize
face-to-face conversations and quality time with family and
friends over superficial screen-based communication. By
nurturing relationships with energizing individuals, we can
boost our energy levels and overall happiness. Keeping a list
of "energy givers" can help remind us to reach out and
engage in meaningful dialogues.

Eat Without Screens

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Eating without screens combines multiple Energize
principles: it prevents mindless eating, fosters live
conversations, and allows our brains to rest. This practice
helped shape the author's family's routine, transitioning from
eating in front of the TV to enjoying screen-free dinners
together. Such habits not only enhance family bonds but also
reclaim valuable time that can be spent on relationships
instead of distractions.

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Critical Thinking
Key Point:Importance of Personal Connection over
Digital Engagement
Critical Interpretation:The chapter emphasizes the value
of personal relationships for well-being, suggesting that
real interactions are superior to digital ones. While
studies like those from Harvard indicate that strong
relationships contribute to longer, healthier lives, one
must consider that this perspective may overlook the
nuances of modern communication. For some, digital
interactions provide essential connections, especially in
a globalized world where physical barriers limit
face-to-face meetings. Thus, while prioritizing personal
time is generally beneficial, it is crucial to evaluate
individuals' unique contexts before completely
dismissing the role of technology in fostering
like-minded connections. For a counter-argument,
research like that by the Pew Research Center explores
how social media can enhance social support and
connectivity, indicating that not all digital engagement
is superficial.

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Chapter 15 Summary : SLEEP IN A
CAVE

Chapter 15 Summary: Sleep in a Cave

Make Your Bedroom a Bed Room

- Transform your bedroom into a sleep sanctuary by

removing all electronic devices, including TVs and
smartphones.
- Reading paper books or using non-backlit Kindles can be
beneficial.
- Use a simple alarm clock and position it away from your
eyes to encourage getting out of bed.

Fake the Sunset

- Dim lights and use “night mode” on devices to mimic

sunset, helping your brain adjust to sleep mode.
- Consider using sleep masks to block out light and dawn
simulators to help wake up gradually.

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Sneak a Nap

- Napping can enhance alertness and cognitive performance.

Even resting for 10-20 minutes can be revitalizing.
- If napping at work is impractical, opt for weekend naps or
brief rests at home.

Don’t Jet-Lag Yourself

- Avoid oversleeping on weekends as it confuses your

internal clock. Maintain a consistent sleep schedule to
manage sleep debt effectively.

Put On Your Own Oxygen Mask First

- Prioritize self-care to be a better caregiver for others.

Manage your energy with proper nutrition, sufficient rest,
and personal downtime to maintain your well-being.
This chapter emphasizes creating an optimal sleep
environment, establishing routines for better sleep quality,
and stressing the importance of self-care to enhance overall
energy and productivity.

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Chapter 16 Summary : FURTHER
READING FOR TIME DORKS

FURTHER READING FOR TIME DORKS

Recommended Books

1.
The Happiness Project by Gretchen Rubin

- A guide to boosting happiness.

2.
Brain Rules by John Medina

- An engaging overview of brain science.

3.
Deep Work by Cal Newport

- Strategies for focused work.

4.
The 4-Hour Workweek by Tim Ferriss

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 - Insights from a superhuman's approach to work.
5.
Getting Things Done by David Allen

- A comprehensive organization system.

6.
How to Have a Good Day by Caroline Webb

- Applying behavioral science to daily life.

7.
The Power of Moments by Chip and Dan Heath

- Engineering impactful moments in life.

8.
Headspace app featuring Andy Puddicombe

- Meditation guidance and modern mindset.

9.
The Power of Habit by Charles Duhigg

- Turning tactics into long-term habits.

10.
Mindset by Carol Dweck

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 - The importance of mindset shifts for behavior change.
11.
In Defense of Food by Michael Pollan

- Guidance on energy-building through diet.

12.
Sapiens by Yuval Noah Harari

- A rich history of humanity and its lessons.

Additional Resources

-
Irresistible by Adam Alter

- A critique of distraction.
-
Center for Humane Technology by Tristan Harris

- A website focused on ethical tech use.

-
Hooked by Nir Eyal

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 - Insights into the design of habit-forming products.

Personal Recommendations

-
Your Money or Your Life by Vicki Robin and Joe
Dominguez

- An inspirational take on personal finance.

-
A Guide to the Good Life by William B. Irvine

- An accessible introduction to Stoic philosophy.

-
As Long as It’s Fun by Herb McCormick

- Biography about adventurous life choices.

-
The Living by Annie Dillard

- A novel highlighting the appreciation of life.

-
On Writing by Stephen King

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 - Lessons on diligence and passion in work.

Joint Recommendation

-
Sprint by Jake Knapp, John Zeratsky, and Braden
Kowitz

- A guide to implementing design sprints at work.

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Best Quotes from Make Time by Jake
Knapp with Page Numbers
View on Bookey Website and Generate Beautiful Quote Images

Chapter 1 | Quotes From Pages 27-67

1.What’s going to be the highlight of my day?
2.You create your own reality by choosing what you pay
attention to.
3.Perfection is a distraction—another shiny object taking
your attention away from your real priorities.
4.You won’t have to start over if you ‘fall off the wagon,’
because each day is a clean slate.
5.The space between goals and tasks has been neglected. We
call the missing piece a Highlight.
6.If you want to make time for things that matter, the Busy
Bandwagon will tell you the answer is to do more.
Chapter 2 | Quotes From Pages 68-92
1.Yes, we know this sounds obvious, but there’s a
special, almost magical power to writing down
your plans: The things you write down are more

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 likely to happen.
2.Not sure what to choose for your Highlight? Just like Bill
Murray in the movie Groundhog Day, you can do yesterday
again.
3.If you’re feeling stuck choosing a Highlight or if you’re
feeling a conflict between competing priorities in your life,
try this recipe for ranking your big priorities.
4.It can be tough to focus on your Highlight when you know
there are dozens of non-Highlight tasks piling up.
5.Rather than water down our opinions, when we disagree,
we’ll present our conflicting advice head to head so that
you can experiment and decide for yourself where you
stand.
6.The Burner List is intentionally limited. It forces you to
acknowledge that you can’t take on every project or task
that comes your way.
7.Whenever you begin a project, your brain is like a
computer starting up, loading relevant information, rules,
and processes into your working memory.

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Chapter 3 | Quotes From Pages 93-151
1.When you schedule something, you’re making a
commitment to yourself, sending yourself a tiny
message that says: 'I’m going to do this.'
2.Play offense, not defense. Don’t use your 'do not schedule'
blocks just to avoid coworkers or get out of meetings. Be
very intentional with any time you block.
3.But the best way to get out of low-priority obligations is
never to accept them in the first place.
4.Instead of trying to answer every email (not happening) or
finish every task (dream on), you need to create your own
finish line.
5.When you don’t have a plan, you have to decide constantly
what to do next, and you might get distracted thinking
about all the things you should or could do.
6.If you want to make time for your Highlight before the
workday, you can’t wait for sunrise; for most of the year in
much of the world, you need to wake before dawn.

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Chapter 4 | Quotes From Pages 152-173
1.Removing email and other Infinity Pool apps from
our phones might be the simplest, most powerful
change we’ve made to reclaim time and attention.
2.A distraction-free phone restores a feeling of quiet
throughout my day.
3.The most important reward of a distraction-free phone is
reclaiming control.
4.Notifications are not your friends. They’re nonstop
attention thieves.
5.A blank homescreen provides a tiny moment of quiet every
time you use your phone.
6.Leaving your devices behind is a helpful tactic when you
want to make time for an 'offline' Highlight.
Chapter 5 | Quotes From Pages 174-212
1.Savor it. Don’t reach for email, Twitter, Facebook,
or the news right away.
2.Just as regular Kryptonite overwhelms Superman,
distraction Kryptonite gets past our defenses and sabotages

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 our plans.
3.You don’t need to follow the daily news. True breaking
news will find you, and the rest isn’t urgent or just doesn’t
matter.
4.If you want to get into Laser mode faster, we recommend
putting your toys away.
5.Despite the consequences, I am so much happier now.
6.Small distractions create much larger holes in our day.
7.Your Highlight is the real win.
8.The trick is to use them purposefully, not mindlessly.
9.You could spend twenty-four hours a day staying up to date
and still not be up to date.
10.Focus on the highlights—the parts that bring me real joy.
Chapter 6 | Quotes From Pages 213-239
1.Instead of checking your email first thing in the
morning and then getting sucked in and reacting
to other people’s priorities, deal with email at the
end of the day.
2.Cutting back on email might reduce stress as much as

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 picturing yourself swimming in the warm waters of a
tropical island several times a day.
3.Pretend Messages Are Letters
4.Be slow to respond to emails, chats, texts, and other
messages.
5.I’m slow to respond because I need to prioritize some
important projects.
6.You can choose to go off the grid. It can be hard, because
most workplaces have an implicit (and crazy) expectation
that you’ll check email during your time off.
7.You can lock yourself out of your inbox.

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Chapter 7 | Quotes From Pages 240-253
1.The most corrosive piece of technology that I’ve
ever seen is called television—but then, again,
television, at its best, is magnificent.—STEVE
JOBS
2.Instead of watching every day, make it a special occasion.
3.TV news is incredibly inefficient; it’s an endless loop of
talking heads, repetitive stories, advertisements, and empty
sound bites.
4.If you buck these cultural norms, you can unlock a lot of
hours.
5.You don’t have to give up television, but if you find it hard
to reduce your hours, you might want to get extreme and
try going cold turkey for a month.
Chapter 8 | Quotes From Pages 254-273
1.The closed door is your way of telling the world
and yourself that you mean business.
2.Nothing’s better for focus than a deadline.
3.When you’re not sure where to start, try breaking your

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 Highlight into a list of small, easy-to-do bits.
4.If you’re struggling to get into Laser mode, try a cue.
5.Time is invisible. But it doesn’t have to be.
6.What’s the best to-do-list app? The most exquisite notepad
and pen for taking notes and sketching? The finest
smartwatch?
7.Paper improves focus, because you can’t waste time
picking the perfect font or searching the Web instead of
working on your Highlight.
Chapter 9 | Quotes From Pages 274-310
1.Boredom gives your mind a chance to wander, and
wandering often leads you to interesting places.
2.The antidote to exhaustion is wholeheartedness."
—BROTHER DAVID STEINDL-RAST
3.If you want energy for your brain, you need to take care of
your body.
4.Wholeheartedness is complete commitment, holding
nothing back.
5.When you’re bored, you don’t have anything to do, but

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when you’re stuck, you know exactly what you want to
do—your brain just isn’t sure how to proceed.

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Chapter 10 | Quotes From Pages 311-329
1.What you do every day matters more than what
you do once in a while.
2.It’s better than zero, and you still get an energy boost.
3.Walking is practically a wonder drug.
4.Sometimes things that seem too good to be true turn out to
be both good and true.
5.You just have to be willing to reset your default from
'convenient' to 'energizing.'
Chapter 11 | Quotes From Pages 330-345
1.Eat food. Not too much. Mostly plants.
2.Just because we can eat all the time, that doesn’t mean we
should.
3.To keep your battery charged, pretend you’re a toddler or,
more accurately, the parent of a toddler.
4.Eat lots of sugar, feel lousy afterward.
Chapter 12 | Quotes From Pages 346-365
1.Caffeine is a (mildly) addictive drug, so even small
unintentional behaviors like drinking a cup just to

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 have a reason to get up from your desk can
quickly become chemically reinforced habits.
2.For most folks, cortisol is highest between 8 a.m. and 9
a.m., so for ideal morning energy, experiment with having
that first cup of coffee at 9:30 a.m.
3.If you wait to drink it until you get tired, it’s too late: The
adenosine has already hooked up with your brain, and it’s
hard to shake the lethargy.
4.One slightly complicated but high-yield way to take
advantage of caffeine mechanics is to wait till you get tired,
drink some caffeine, then immediately take a
fifteen-minute nap.
5.To keep a steady energy level throughout the day, try
replacing high doses of caffeine with more frequent low
doses.
6.Most people don’t know the answer. Others say something
like ‘Oh, that’s not what’s keeping me up; I have my last
cup of coffee at 4 p.m.’
7.We’re realists, and we won’t tell you to cut sugar out of

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your diet entirely... But we do suggest you consider
separating the caffeine from the sweets.

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Chapter 13 | Quotes From Pages 366-383
1.The woods sure are nice.
2.Meditation is just a breather for your brain.
3.Take a break and leave your headphones at home.
4.Take breaks without screens.
Chapter 14 | Quotes From Pages 384-392
1.Even in the twenty-first century, you have a tribe.
2.Spending time with interesting, high-energy people is one
of the best—and most enjoyable—ways to recharge your
battery.
3.When you eat without screens, you hit three of our five
Energize principles at once.
4....but it helps me remember that taking the extra time to
have coffee or lunch with one of these friends actually
gives me more time in the day because I’m so energized
afterward.
Chapter 15 | Quotes From Pages 393-427
1.Make your bedroom a bed room.
2.When we see bright light, our brains think, 'It’s morning.

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 Time to wake up!'
3.Napping makes you smarter. Seriously.
4.Put on your own oxygen mask first.
5.Small shifts can put you in control.

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Chapter 16 | Quotes From Pages 432-435
1.You would be crazy not to read it.
2.Packed with opinionated and often unusual strategies for
doing focused work.
3.A seriously intense organization system.
4.Read this book and tackle your Highlights with renewed
vigor.
5.Habits are very powerful, but sometimes you need a
mindset shift to change your behavior.

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Make Time Questions
View on Bookey Website

Chapter 1 | HOW MAKE TIME WORKS| Q&A

1.Question
What is the first step in the Make Time framework and
why is it important?
Answer:The first step in the Make Time framework
is to choose a single highlight for the day. This step
is crucial because it helps individuals prioritize their
most important activities, ensuring they focus on
what truly matters rather than getting lost in the
distractions of daily life. By asking themselves,
'What’s going to be the highlight of my day?',
individuals create a proactive mindset that sets a
positive tone for their day.

2.Question
How can distractions be managed according to the Make
Time framework?
Answer:Distractions such as email, social media, and

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breaking news can be managed by adjusting technology use.
Simple tactics include logging out of social media accounts
or scheduling specific times to check emails. These changes
help individuals enter 'Laser mode', where they can fully
concentrate on their daily highlight without the constant
interruptions of the modern digital world.

3.Question
What role does energizing the body play in making time
for tasks that matter?
Answer:Energizing the body is crucial because our brain's
ability to focus and perform effectively relies on our physical
state. The Make Time framework emphasizes taking care of
one’s body through exercise, proper nutrition, rest, and social
interactions. Engaging in these activities replenishes energy,
which in turn enables individuals to maintain focus and
control over their time and attention.

4.Question
What is the purpose of reflecting on the day at its end,
according to Make Time?

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Answer:Reflecting on the day serves to assess which tactics
worked well and which didn’t, allowing individuals to adjust
their approach for future days. This daily reflection helps
enhance self-awareness regarding energy levels, the success
of daily highlights, and overall joy experienced. Over time,
this practice leads to a personalized system that aligns better
with individual goals and habits.

5.Question
What mindset should one adopt regarding perfection
when using the Make Time system?
Answer:The mindset to adopt is one of embracing
imperfection. The Make Time framework encourages users
to forget about the idea of perfection, emphasizing that it’s
okay to experiment with tactics and not get everything right
all the time. Since every day offers a fresh start, individuals
can focus on manageable improvements rather than striving
for an unattainable ideal.

6.Question
How does the concept of a 'Highlight' enhance daily
satisfaction?

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Answer:The concept of a 'Highlight' enhances daily
satisfaction by providing a focal point for each day that is
both meaningful and achievable. Unlike larger goals that feel
distant, highlights are concrete activities that one can look
forward to and reflect upon with joy, thereby breaking the
mundane cycle of daily tasks. These highlights help ground
individuals in the present and foster a sense of fulfillment
that the busy demands of life often overshadow.

7.Question
How should one choose their 'Highlight' for the day based
on urgency, satisfaction, and joy?
Answer:When choosing a highlight, one can consider
urgency by identifying the most pressing tasks, focus on
satisfaction by selecting activities that lead to a sense of
accomplishment, or think about joy by considering what
would make them happiest at the end of the day. Trusting
one’s intuition and selecting a task that fits within a suitable
time frame (60 to 90 minutes) can help ensure that the
highlight is both meaningful and realistically achievable.

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8.Question
What is the significance of taking small steps in creating
the Make Time system?
Answer:The significance of taking small steps lies in
building a sustainable and personalized approach to
productivity and time management. Starting with manageable
tactics allows individuals to gradually integrate them into
their daily routines. This method not only fosters a sense of
success but also enables users to refine their system over
time based on what works best for them, leading to deeper
engagement and lasting change.

9.Question
What is a common misconception about making time for
important moments in life?
Answer:A common misconception is that increasing
productivity or doing more tasks will create more time for
important moments. In reality, merely being busy can lead to
overwhelm and blurred memories. The book argues that
focusing on fewer, more meaningful

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activities—highlights—actually enriches one’s life and helps
individuals savor moments rather than rush through them.

10.Question
How does Make Time suggest avoiding the pitfalls of
continuous busyness?
Answer:Make Time suggests avoiding the pitfalls of
continuous busyness by encouraging individuals to
intentionally select highlights and focus on meaningful
activities rather than simply completing tasks for the sake of
productivity. By prioritizing deliberate engagement with their
time and attention, individuals can create space for joy and
satisfaction, steering clear of the distractions and demands
that often lead to a frenzied pace of life.
Chapter 2 | CHOOSE YOUR HIGHLIGHT| Q&A
1.Question
Why is writing down my Highlight so important?
Answer:Writing down your Highlight increases the
likelihood of it happening. It serves as a constant
reminder and can help solidify your focus for the

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day, especially if reinforced by a daily ritual.

2.Question
What if I can’t decide on a Highlight for the day?
Answer:You can Groundhog It, meaning you repeat your
Highlight from yesterday. This is effective if you didn’t
complete it or if it brought you joy, allowing you to build on
previous progress.

3.Question
How do I stack rank my life priorities?
Answer:Write down the big things that matter to you, such as
family, work, and hobbies. Rank them by importance,
focusing on what’s most meaningful rather than urgent, and
use this list to guide your daily Highlights.

4.Question
What does batching the little stuff involve?
Answer:Batching means grouping together small tasks to
complete them in one dedicated session as a Highlight. It
helps in achieving a sense of satisfaction by tackling these
tasks collectively and freeing up time for your main

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priorities.

5.Question
What’s wrong with traditional to-do lists?
Answer:To-do lists often reflect reactive tasks rather than
proactive priorities. They can obscure important goals,
making you prioritize easier tasks over more significant,
challenging ones.

6.Question
What is a Might-Do List?
Answer:A Might-Do List is a collection of tasks that you
might consider doing. The key is to choose one as your daily
Highlight to focus on, separating decision-making from the
act of doing.

7.Question
How does the Burner List help manage priorities?
Answer:The Burner List limits you to one significant project
on the front burner and one smaller project on the back
burner, helping you to focus on what matters most and say no
to less important tasks.

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8.Question
How can I run a Personal Sprint?
Answer:By dedicating several consecutive days to focusing
on the same Highlight, similar to a sprint in design, you
maintain mental momentum that leads to deeper, more
productive work.

9.Question
Why is it important to have a clear front and back burner
while managing tasks?
Answer:This segmentation ensures you concentrate your
energy on the most crucial project while maintaining
awareness of secondary priorities, helping to avoid
overwhelm and maintain focus.
Chapter 3 | MAKE TIME FOR YOUR
HIGHLIGHT| Q&A
1.Question
What is the major benefit of scheduling your Highlight on
your calendar?
Answer:Scheduling your Highlight commits you to
completing it, helping you prioritize your time

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effectively. It forces you to make trade-offs and see
how your priorities shape your day.

2.Question
Why is it important to block time in your calendar?
Answer:Blocking time prevents others from scheduling over
it, ensuring that you have dedicated periods to focus on your
Highlights without interruptions.

3.Question
How did Graham Jenkin manage his packed schedule at
Google?
Answer:Graham scheduled time for himself from 6 to 11
a.m. each day, stating that it was his time, allowing him to
work effectively before his meetings started.

4.Question
What does 'bulldozing' your calendar entail?
Answer:Bulldozing refers to rearranging your meetings and
events to create space for your Highlight, ensuring you
maintain focus and efficiency.

5.Question
How can you make tough choices about commitments

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when your calendar is full?
Answer:By asking what you can cancel, postponing
meetings, or even skipping events, you can prioritize your
Highlight without feeling guilty.

6.Question
What is the best strategy to avoid low-priority
obligations?
Answer:The best strategy is to say 'no' upfront to avoid
overcommitting, using honest and polite scripts to maintain
relationships while protecting your time.

7.Question
What is the importance of designing your day?
Answer:Designing your day and scheduling every part of it,
even small tasks, allows for better focus and minimizes
decision fatigue, freeing your mind to concentrate on
important activities.

8.Question
What crucial adjustment did Jake make in his evenings to
become a more productive night person?
Answer:Jake introduced a routine of relaxing activities to

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recharge before starting focused work at night, enabling him
to utilize his time effectively.

9.Question
What's the benefit of quitting when you're done, instead
of pushing through exhaustion?
Answer:Quitting when you’re done helps maintain energy
levels and productivity in the long run, allowing you to reset
and focus better in future tasks.

10.Question
How does distraction impact your ability to focus on your
highlight?
Answer:Distraction scatters your attention away from your
Highlight, preventing you from achieving deep focus, which
is essential for accomplishing meaningful work.

11.Question
What is Laser mode, and why is it important?
Answer:Laser mode is a focused, highly engaged state of
mind where you immerse yourself in your Highlight,
enabling you to fully enjoy and accomplish what matters
most.

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12.Question
How can setting boundaries with technology improve
focus on your Highlight?
Answer:Creating barriers to distractions makes it difficult to
react impulsively to your devices, allowing you to
concentrate on your tasks without falling into the trap of
endless notifications.

13.Question
What can you do to set an example for others regarding
time management?
Answer:By intentionally focusing on your time and
priorities, you encourage those around you to reflect on their
habits, potentially inspiring them to also disengage from
constant distractions.

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Chapter 4 | BE THE BOSS OF YOUR PHONE|
Q&A
1.Question
What is the main idea behind having a distraction-free
phone?
Answer:The main idea is to remove apps that lead to
distractions, such as social media and email, to
reclaim control over your time and attention. This
allows you to focus more effectively on important
tasks and enjoy life more fully, as exemplified by the
authors' experiences since adopting distraction-free
phones.

2.Question
How can logging out of apps help you focus better?
Answer:Logging out of apps adds a layer of friction that can
deter you from mindlessly checking notifications. By
requiring you to input your username and password each
time, it makes accessing distracting content less convenient,
fostering better focus on important tasks instead.

3.Question

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Why is it suggested to nix notifications on your phone?
Answer:Notifications are considered attention thieves that
divert your focus from what you should be concentrating on.
Turning off most notifications helps transform your phone
from a constant source of distraction into a more controlled
tool that only alerts you to genuinely important matters.

4.Question
What benefits can come from having a blank homescreen
on your smartphone?
Answer:A blank homescreen creates a moment of pause,
prompting you to reconsider whether you truly want to
engage in distraction by reaching for your phone. This small
change can help cultivate more intentional phone usage,
aligning it with your goals.

5.Question
How does wearing a wristwatch contribute to better
focus?
Answer:Wearing a wristwatch eliminates the need to check
the time on your phone, which often leads to getting

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sidetracked by notifications. By keeping your phone out of
sight, you reduce the temptation to get caught up in
distractions like social media.

6.Question
What are the benefits of leaving devices behind, as shared
by Chris Palmieri?
Answer:Leaving devices behind leads to improved focus and
better sleep. It allows for deeper engagement in offline
activities, resulting in healthier sleep patterns, earlier
bedtimes, and even clearer recollection of dreams.

7.Question
Can you give an example of how a distraction-free phone
has changed someone's daily routine?
Answer:One reader reported that disabling email and Safari
on her phone consistently got her off her phone for an extra
2.5 hours each day, translating to more free time and
improved productivity.

8.Question
What is the most important reward of adopting a
distraction-free phone?

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Answer:The most important reward is regaining control over
your usage; when you manage your phone's defaults and
remove distractions, you can live intentionally and not be at
the mercy of notifications and infinite browsing.

9.Question
How can someone implement a distraction-free phone
setup?
Answer:To set up a distraction-free phone, one should delete
social media apps, remove other Infinity Pools like games
and news apps, log out of email accounts, disable web
browsers, and keep only essential, non-distraction apps that
enhance daily life.

10.Question
What does it mean to be the 'boss' of your phone?
Answer:Being the 'boss' of your phone means consciously
controlling how you use it, making intentional choices about
which apps to interact with, and not allowing the phone or its
notifications to dictate how you spend your time.
Chapter 5 | STAY OUT OF INFINITY POOLS|
Q&A

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1.Question
What is the significance of skipping the morning check-in
according to 'Make Time'?
Answer:Skipping the morning check-in preserves
the restful calm of the morning, allowing you to start
the day focused on your most important task (your
Highlight). By postponing distractions like emails
and social media until later in the day, you enhance
your ability to enter 'Laser mode' where
productivity is maximized.

2.Question
How can you identify your 'distraction Kryptonite'?
Answer:Your 'distraction Kryptonite' is any website or app
where you lose track of time and feel regret afterward—like
spending an hour on Facebook without realizing it. It’s
something that disrupts your focus profoundly when you
engage with it repeatedly.

3.Question
What outcomes might arise from ignoring daily news
updates?

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Answer:Ignoring daily news updates allows you to avoid the
anxiety and stress associated with the constant bombardment
of negative headlines. By limiting news consumption to a
weekly review, you maintain a calmer mindset and have
more emotional energy for your priorities.

4.Question
What are the benefits of putting your digital 'toys' away
at night?
Answer:Putting your 'toys' away—email, social media tabs,
and notifications—helps you create a distraction-free
workspace, enhancing focus and making it easier to start on
important tasks. It enables a smoother transition into
productive work by minimizing interruptions right from the
start.

5.Question
Why is it suggested to 'Fly Without Wi-Fi' during flights?
Answer:Flying without Wi-Fi restricts distractions and
creates an opportunity for focused work or creativity. The
enforced isolation of being offline in an airplane almost

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compels travelers to engage in productive activities like
reading or writing without interruptions.

6.Question
What strategies can be employed to manage Internet time
effectively?
Answer:You can manage your Internet time effectively by
using tools that limit access to distracting websites, or by
physically disconnecting your Wi-Fi during focused work
periods. Conceptually, treat your online time as a task to
minimize aimless browsing.

7.Question
How can trading fake wins for real wins improve
productivity?
Answer:Focusing on 'real wins'—meaningful
accomplishments related to your core goals—rather than
'fake wins' like social media engagement or casual browsing
enhances productivity. Fake wins may create a false sense of
achievement while consuming time needed for substantial
progress.

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8.Question
What does becoming a fair-weather fan entail, and why is
it beneficial?
Answer:Becoming a fair-weather fan means enjoying your
favorite sports occasionally without becoming overwhelmed
by constant engagement. This approach frees up time and
emotional energy, allowing you to participate in the
highlights rather than being bogged down by every detail of
the season.

9.Question
Why should we be aware of 'time craters' in our daily
life?
Answer:Being aware of 'time craters'—the small distractions
that result in significant time loss—helps you recognize and
avoid them. By identifying these, you can create strategies to
minimize their impact and maximize your productivity.

10.Question
How can distractions be turned into tools for efficiency?
Answer:By being purposeful about your use of distracting
apps and identifying their intended value, you can convert

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them into tools that serve a specific purpose rather than
mindless activities. For instance, deciding to only use social
media for specific interactions can turn it into a beneficial
tool.
Chapter 6 | SLOW YOUR INBOX| Q&A
1.Question
What approach should one take to manage email
effectively without it taking over your day?
Answer:Deal with email at the end of the day
instead of first thing in the morning. This allows you
to use your most productive hours for your
Highlights and important work. You’ll be less
tempted to overcommit or write lengthy responses
when your energy is lower.

2.Question
How can one create an effective email routine?
Answer:Schedule specific times for checking email and add
it to your calendar. Knowing you have a designated time later
helps you resist distractions, and it creates a clear boundary

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for when email responsibilities start and end.

3.Question
What is the benefit of not checking email constantly?
Answer:Checking email less often can significantly reduce
stress, improve your response speed, and allow for greater
focus on your primary tasks. Research shows that limiting
email checks can make you 20% faster in responding.

4.Question
Why should you pretend emails are letters?
Answer:Treating emails like letters reduces the urgency you
feel to respond immediately. Just like with physical mail, it's
acceptable to have a backlog and respond at your
convenience instead of as soon as they arrive.

5.Question
How should you manage expectations with colleagues
regarding email responses?
Answer:Communicate that you are prioritizing important
projects, which may result in slower email responses.
Provide an alternative for urgent matters, like texting, to
ensure critical communications are still addressed promptly.

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6.Question
What is 'send-only email' and how can it help?
Answer:Creating a 'send-only email' account allows you to
send emails without receiving distractions. Set it up to
forward replies to your main account to keep your inbox
empty and focused on outgoing communication.

7.Question
How can one truly disconnect during vacations?
Answer:Opt to go 'off the grid' during vacations by
consciously not checking emails, regardless of the location.
This reinforces the importance of fully engaging with your
vacation time without work interruptions.

8.Question
If you struggle with email addiction, what strategy can
help?
Answer:Use apps like Freedom to lock yourself out of your
email at specific times, helping to establish a healthy
relationship with your inbox and maintain focus on other
priorities without continuous email checks.

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Chapter 7 | MAKE TV A “SOMETIMES TREAT”|
Q&A
1.Question
What strategy can I use to control my television viewing
habits?
Answer:Make television a 'sometimes treat' rather
than a daily routine. This means enjoying shows on
special occasions instead of making them the default
activity. For instance, arrange your furniture so the
TV is less central in your living room, encouraging
conversation instead of mindless watching.

2.Question
Why should I consider cutting down on news
consumption?
Answer:TV news is often more about sensationalism and
generating anxiety than providing useful information.
Limiting news watching to once a day or even weekly can
reduce stress and lead to a more balanced outlook on current
events.

3.Question

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How can I make my viewing experience more intentional?
Answer:Instead of subscribing to all you can eat streaming
services, try renting or buying movies or episodes
individually. This shifts your default question from 'What's
on?' to 'Do I really want to watch this?', encouraging a more
thoughtful approach to viewing.

4.Question
What can I do to make television less of a distraction in
my life?
Answer:Consider replacing your TV with a projector. This
requires more effort to use, which can help make watching
shows a more special occasion rather than an everyday
occurrence.

5.Question
What was Jake's experience with giving up television for
a while?
Answer:Jake discovered that during an 18-month period
without television, he didn't miss it. Instead, he found time
for family activities, reading, and other hobbies. This

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experience demonstrated to him that prioritizing time over
mindless consumption can lead to a richer daily life.

6.Question
How does limiting TV time affect one’s creativity?
Answer:Reducing TV consumption allows one’s mind to
generate original ideas without being bombarded by the
content of others, thus unlocking creative energy for personal
projects and highlights.

7.Question
What does the phrase 'If you love something, set it free'
mean in the context of TV viewing?
Answer:This suggests that by temporarily removing
television from your life (like going cold turkey for a month),
you can gain valuable perspective on how much you truly
enjoy it and what activities you can engage in instead.

8.Question
How did Jake adjust to life without a television upon
returning to the U.S.?
Answer:When Jake returned to the U.S., he hesitated to
reintroduce a TV into his life because he had grown

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accustomed to the extra free time. His experience led him to
enjoy television as a treat rather than a habitual default,
allowing him to spend more time on enriching activities.

9.Question
What is the overall message of Chapter 7 in 'Make
Time'?
Answer:The chapter emphasizes the importance of
reclaiming your time from television, encouraging mindful
consumption and intentionality in how you engage with
media to enhance your life and creativity.
Chapter 8 | FIND FLOW| Q&A
1.Question
How can shutting the door enhance focus on your work?
Answer:Shutting the door serves as both a physical
barrier and a psychological signal that denotes
seriousness. It tells others not to interrupt and
reinforces to yourself that it's time to concentrate on
what's important, helping you transition into Laser
mode.

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2.Question
What is the significance of inventing deadlines for
personal projects?
Answer:Inventing deadlines creates a sense of urgency and
accountability that propels you to focus and act. For instance,
signing up for an event can motivate you to train or prepare,
turning abstract goals into concrete actions.

3.Question
How can breaking down a task into smaller pieces
increase motivation?
Answer:By exploding your Highlight into smaller, actionable
steps, each tiny task feels more manageable and less
daunting. This approach builds momentum as you complete
each bit, generating a sense of achievement that fuels further
action.

4.Question
What role does a Laser soundtrack play in getting into
the zone?
Answer:A specific song or album can act as a cue, triggering
your brain to switch into focus mode. Consistently playing

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the same music during your Highlight creates a habit loop,
conditioning your mind to associate the tune with
productivity.

5.Question
Why is making time visible important for maintaining
focus?
Answer:Using tools like the Time Timer makes the abstract
concept of time tangible, creating an urgency that motivates
you to concentrate on your tasks. The visual countdown
provides a clear understanding of how much time you have
left.

6.Question
What pitfalls should you avoid when selecting
productivity tools?
Answer:Avoid getting distracted by fancy tools; they can lead
to procrastination and hinder your actual work. Simple,
accessible tools are often more effective because they allow
you to focus on the task rather than the tool itself.

7.Question
How does starting on paper influence your creative

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process?
Answer:Starting with paper enhances focus and reduces
obstacles that come with digital tools, such as formatting
options and distractions from the internet. It encourages free
thinking and exploration, allowing for more organic
development of ideas.
Chapter 9 | STAY IN THE ZONE| Q&A
1.Question
How can one maintain focus and stay in the zone while
working on important tasks?
Answer:One effective technique is to create a
'Random Question' list. Whenever distractions
arise, such as the urge to check your phone or
browser, jot down these questions or distractions on
paper. This allows you to let go of the temptation to
chase these distractions immediately and instead
keep your attention focused on your primary
Highlight.

2.Question

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What is the significance of being bored and how can it be
beneficial?
Answer:Boredom, far from being a negative experience, can
actually spark creativity. Studies show that individuals who
allow themselves to feel bored often excel at creative
problem-solving. Instead of seeking distractions in moments
of boredom, embrace it; give your mind the chance to wander
and discover new ideas.

3.Question
What should you do when you feel stuck in a project?
Answer:Instead of succumbing to the temptation to
disengage or distract yourself, sit with your stuck feelings.
Acknowledge your frustration but resist the urge to check
your phone. Stay focused on the task at hand, as even in
moments of inaction, your subconscious may still be working
through the problem, paving the way for breakthroughs.

4.Question
How can taking a day off benefit creativity and focus?
Answer:Sometimes, despite working hard and employing

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various techniques, you may still struggle to enter Laser
mode. In such cases, taking a day off to rest can replenish
your creative energy. Allow yourself breaks throughout the
day, engaging in activities that recharge you, even if they’re
different from your primary Highlight.

5.Question
What does it mean to 'go all in' and how can it enhance
focus on a task?
Answer:Going all in means committing fully to a task with
enthusiasm and presence. Instead of holding back, embrace
the project wholeheartedly. This profound engagement can
rekindle your energy and focus, making it easier to immerse
yourself in your work and push past feelings of exhaustion.

6.Question
How does physical well-being influence mental
performance and focus?
Answer:Our brains and bodies are interconnected, meaning
that if you neglect your physical health, your cognitive
functions can suffer. Prioritizing physical activity, nutritious

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eating, and quality sleep all contribute to an energized brain,
ultimately enhancing your mental clarity and ability to focus
on your Highlights.

7.Question
In what ways can we adopt 'Urk-like activities' into
modern life for improved energy?
Answer:Incorporate more movement into your daily routine,
opt for real, nutritious foods, optimize your caffeine intake,
and ensure you carve out quiet time away from digital
distractions. Engage in meaningful face-to-face interactions
and prioritize quality sleep aligned with natural rhythms to
charge your 'battery'.

8.Question
What were some of the key lifestyles of prehistoric
humans that enhance energy and focus?
Answer:Prehistoric humans thrived on constant movement, a
varied diet, ample leisure time for creativity, good sleep
patterns aligned with dusk and dawn, and strong community
ties. Aligning modern lifestyles to mimic aspects of this

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hunter-gatherer existence can vastly improve energy and
focus in daily life.

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Chapter 10 | KEEP IT MOVING| Q&A
1.Question
What is the main philosophy behind daily exercise
according to the text?
Answer:The main philosophy is that exercising for
about twenty minutes every day is more beneficial
than sporadic, lengthy workouts. Daily habits are
easier to maintain and provide consistent cognitive,
health, and mood benefits.

2.Question
How can we shift our mindset towards exercise?
Answer:We can shift our mindset by giving ourselves
permission to exercise in smaller increments and recognizing
that any exercise is better than none. It’s important to let go
of the notion that only certain types of exercise count.

3.Question
What impact does walking have on overall well-being?
Answer:Walking has significant health benefits, including
aiding weight loss, reducing heart disease risk, and
improving mood through the release of endorphins. It also

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provides mental space for thinking and creativity.

4.Question
How can we incorporate more movement into our
everyday lives?
Answer:We can incorporate more movement by choosing
'inconvenience' intentionally, such as cooking at home,
taking stairs instead of elevators, or using a suitcase without
wheels to build physical activity into our routines.

5.Question
What is the concept of 'super short workouts' and why
are they valuable?
Answer:'Super short workouts' are based on high-intensity
interval training, which allows effective, brief exercises that
can be completed in as little as five to ten minutes, providing
substantial fitness benefits in a short timeframe.

6.Question
Can you provide an example of how one can implement a
daily exercise routine effectively?
Answer:An effective daily exercise routine can be as simple
as going for a ten-minute walk around the neighborhood

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instead of sitting down after work. Setting the goal to do
short bouts of physical activity regularly can help build a
sustainable habit.

7.Question
What was Jake's personal turning point regarding
exercise?
Answer:Jake realized he needed to change his exercise
mindset after feeling physically depleted post-intensive
basketball sessions. He recognized that short, everyday
exercises like jogging with his son provided significant
benefits and were more sustainable.

8.Question
What is the advice given regarding the expectations of
exercise intensity?
Answer:The advice is to abandon the idea that one must
engage in intense or long workouts to have a valid exercise
experience. Embracing lighter, consistent activities is just as
important and can lead to long-term happiness and health
benefits.

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9.Question
How does the concept of 'inconveniencing yourself' lead
to more energy?
Answer:Choosing to inconvenience yourself, like walking
part of the way or carrying groceries, turns everyday tasks
into opportunities for movement, which ultimately boosts
overall energy and physical fitness.
Chapter 11 | EAT REAL FOOD| Q&A
1.Question
What is the main concept behind eating like a
hunter-gatherer?
Answer:The core idea is to consume real,
unprocessed foods that resemble what our ancestors
would have eaten, such as fruits, vegetables, meats,
and nuts. This aligns our diet with our biological
evolution, providing better energy and overall
health.

2.Question
How can one effectively incorporate more vegetables into
their meals?

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Answer:A practical method is to fill your plate with salad or
vegetables first before adding other items. This technique,
likened to Central Park in New York City, ensures that a
significant portion of your meal is comprised of greens,
promoting health and energy.

3.Question
What are the benefits of intermittent fasting?
Answer:Intermittent fasting sharpens mental focus and
improves energy levels, while also offering potential health
benefits such as improved cardiovascular health, muscle
development, and enhancing longevity without feeling
deprived.

4.Question
Why is it important to be mindful of snacking?
Answer:Being conscious about snacking encourages
choosing high-quality, nutritious options instead of
mindlessly consuming junk food. This helps maintain energy
levels throughout the day and avoids unnecessary crashes
that come from sugary snacks.

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5.Question
What is the 'Dark Chocolate Plan' and how does it help
manage energy levels?
Answer:The Dark Chocolate Plan involves substituting
traditional sugary desserts with dark chocolate, which is
lower in sugar and can help limit sugar crashes. This allows
for a treat without the negative energy impacts associated
with high-sugar sweets, promoting more stable energy
throughout the day.

6.Question
How can one avoid the pitfalls of constant snacking?
Answer:A good strategy is to recognize hunger cues and only
snack when necessary. Preparing healthy snacks in advance,
like fruits or nuts, can help ensure that when you do need to
eat, you are fueling your body with nutritious options rather
than filling in time with unhealthy foods.

7.Question
What lessons can we take from our ancestors regarding
food and eating habits?
Answer:Our ancestors often had to work for their food,

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which controlled their eating frequency. Applying this
understanding can encourage us to eat less often and only
when truly hungry, helping us maintain a healthier
relationship with food.

8.Question
How can one find balance between fasting and the need
for snacks?
Answer:By experimenting with meal timing, such as having
an early dinner and skipping breakfast, one can incorporate
fasting into their routine without feeling deprived or overly
hungry throughout the day.
Chapter 12 | OPTIMIZE CAFFEINE| Q&A
1.Question
Why is it important to wake up before you caffeinate?
Answer:Waking up before you caffeinate allows
your body to utilize its natural cortisol production,
which helps you wake up. Consuming caffeine
during this time may not enhance energy and could
lead to dependency. Delaying your first cup until

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later increases caffeine effectiveness and allows for a
more alert start to the day.

2.Question
What is the best time to take your first cup of coffee?
Answer:Experts suggest having your first cup of coffee
between 9:30 and 10:30 a.m., after your body's cortisol levels
have peaked, to maximize its energizing effects.

3.Question
How can you effectively manage your caffeine intake to
avoid crashes?
Answer:Instead of consuming caffeine when you feel tired,
anticipate energy dips by caffeine before energy lows; for
example, have coffee about thirty minutes before your typical
midday slump.

4.Question
What is a 'caffeine nap' and how does it work?
Answer:A caffeine nap involves drinking coffee and then
immediately taking a short nap of about fifteen minutes. This
works because when you nap, your brain clears out
adenosine, and when you wake up, the caffeine kicks in,

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providing a refreshed state with boosted energy.

5.Question
What are the benefits of replacing coffee with green tea?
Answer:Green tea offers a lower, more consistent dose of
caffeine, which helps maintain a steady energy level
throughout the day without the highs and lows of coffee,
reducing the risk of crashes.

6.Question
How should you time your caffeine intake to enhance
focus on important tasks?
Answer:Plan your caffeine consumption to coincide with
high-focus periods, such as before starting a highlight task.
For instance, make a cup of coffee just before beginning a
writing session.

7.Question
What is the significance of understanding your 'Last Call
for Caffeine'?
Answer:Knowing when to stop consuming caffeine is crucial
for quality sleep. The half-life of caffeine means that it can
linger in your system long after consumption, potentially

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interfering with your ability to fall asleep.

8.Question
How can disconnecting sugar from caffeine impact energy
levels?
Answer:Separating sugar from caffeine helps avoid spikes
and crashes in energy. This prevents the insulin spike that
sweetened caffeinated drinks can cause, leading to steadier
energy and reducing cravings.

9.Question
What should you do if you have trouble sleeping due to
caffeine?
Answer:Experiment by adjusting your caffeine cut-off time
to earlier in the day. This could help improve your sleep
quality and increase your energy levels the following day.

10.Question
How can tracking your caffeine habits help you?
Answer:Taking notes on your caffeine intake and its effects
can help you discover your optimal consumption patterns,
leading to improved focus and sustained energy throughout
the day.

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Chapter 13 | GO OFF THE GRID| Q&A
1.Question
What are the benefits of spending time in nature?
Answer:Spending time in nature lowers stress, heart
rate, and blood pressure. It enhances cognitive
performance, as shown in studies where nature
walkers exhibited 20% better cognitive function
compared to urban walkers. Engaging with natural
surroundings acts like a mental recharge, clearing
thoughts and reducing mental fatigue.

2.Question
How can I incorporate meditation into my daily life if I'm
busy?
Answer:Start with short sessions using a guided meditation
app, aiming for even just three minutes. You can meditate
during daily activities like commuting, walking, or lying
down. If the term 'meditation' feels uncomfortable, rename it
to something like 'quiet time' or 'taking a break' to make it
feel more accessible.

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3.Question
Why should I take breaks without screens?
Answer:Screen breaks often lead to stress due to exposure to
news or social media. Instead, take real breaks by walking,
having a snack, or simply gazing outdoors. These activities
rejuvenate your mind and body, enhancing focus and energy
for work.

4.Question
What should I do if I find it hard to leave my headphones
at home?
Answer:Start small by experimenting with not wearing
headphones for a certain period or activity. Allow moments
of quiet to foster your thinking and focus. It’s important to
give your brain a rest from constant stimulation and to enjoy
simple sounds around you.

5.Question
How does meditation compare to physical exercise?
Answer:Meditation is similar to exercise in that it requires
effort and brings benefits. It works on the brain much like
physical exercise works on the body—by enhancing focus,

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increasing working memory, and thickening brain structures,
leading to more clarity and mental strength.

6.Question
What is the 'megabreak' concept and how does it help?
Answer:A 'megabreak' involves taking a significant,
distraction-free break, such as watching a movie. This kind
of break offers pure escapism and allows your mind to truly
relax without the anxiety of social media or ongoing tasks,
helping to restore mental energy.
Chapter 14 | MAKE IT PERSONAL| Q&A
1.Question
What is the importance of spending time with your tribe?
Answer:Spending time with your tribe—friends,
family, and colleagues—nurtures our innate need
for human connection, which is crucial for a
fulfilling life. Real conversations with loved ones not
only boost our energy levels but also contribute to
longer, healthier lives as supported by extensive
studies. Despite our busy lives, investing time in

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meaningful face-to-face interactions can
significantly enhance our sense of well-being and
happiness.

2.Question
How can engaging in real conversations affect your day?
Answer:Engaging in real conversations with energy-giving
people can transform your day by recharging your emotional
and mental battery. These interactions remind us of the
support we have in our lives, making our challenges feel
lighter and our joys, even greater. The act of connecting with
someone who inspires or uplifts us creates a ripple effect,
improving our mood and productivity.

3.Question
Why is eating without screens recommended?
Answer:Eating without screens while enjoying meals
enhances mindfulness, promotes healthier eating habits, and
facilitates deeper conversations. This practice gives your
brain a necessary break, reinforces connections with
companions at the table, and helps cultivate a moment of

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peace in our hectic days.

4.Question
What is an example of a dining habit that can enrich
family time?
Answer:Dedicating family meals to screen-free dining, where
all members sit together without distractions, can
significantly enrich family time. This habit fosters
communication, strengthens bonds, and allows for genuine
engagement, leading to more meaningful family interactions
and cherished memories.

5.Question
How can keeping a list of 'energy givers' benefit you?
Answer:Keeping a list of 'energy givers'—people who uplift
your spirits—serves as a reminder to prioritize and cultivate
those relationships. By intentionally reaching out to these
individuals, you can create more opportunities for energizing
conversations that not only boost your mood but also
enhance your productivity and overall well-being.

6.Question
What are the broader implications of screen-based

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communication?
Answer:While screen-based communication is efficient, it
often leads to superficial interactions that can displace
deeper, more valuable conversations. This shift can
contribute to feelings of isolation, even in crowded
environments, and hinder the development of strong,
supportive relationships that are essential for a fulfilling life.

7.Question
What small changes can you make to live a more
connected life?
Answer:To live a more connected life, consider small
changes like scheduling regular coffee dates with friends,
having family meals without screens, or making an effort to
call rather than text. These adjustments can transform
everyday interactions into meaningful connections that
enrich your life and foster a sense of community.
Chapter 15 | SLEEP IN A CAVE| Q&A
1.Question
How can removing electronic devices from the bedroom

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improve sleep quality?
Answer:By eliminating distractions like phones,
TVs, and computers, you create a peaceful
environment that helps your mind relax. A clean
and tech-free space signals to your body that it's
time to unwind, helping you to fall asleep faster and
improve the overall quality of your sleep.

2.Question
What is the concept of 'faking the sunset' and how does it
help regulate sleep patterns?
Answer:'Faking the sunset' involves dimming the lights in
your home in the hours leading up to bedtime, which sends
signals to your brain to prepare for sleep. This practice aligns
your internal clock with the natural day/night cycle, making
it easier to transition to sleep at night and wake up in the
morning.

3.Question
Why are naps beneficial for productivity?
Answer:Naps have been shown to enhance alertness and

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cognitive performance. Even resting for a short period can
rejuvenate your mind and help you to focus better on tasks
after the break.

4.Question
What is the downside of trying to catch up on sleep
during weekends?
Answer:Oversleeping on weekends can confuse your internal
clock, much like jet lag. Instead, maintaining a consistent
sleep schedule throughout the week is better for overall
health and can help prevent feelings of lethargy.

5.Question
How does the analogy of putting on your own oxygen
mask first relate to self-care?
Answer:Just like in an airplane emergency where you must
secure your own oxygen mask before assisting others, in life,
taking care of your own needs—mental and
physical—enables you to support and care for others more
effectively.

6.Question
What are small shifts that can make a significant

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difference in how you manage your time?
Answer:Implementing simple changes like setting specific
priorities for the day, reducing distractions, and focusing
energy on one key task can lead to a more balanced and
fulfilling day without needing large-scale changes.

7.Question
How can reflection on daily activities impact personal
growth and productivity?
Answer:Keeping notes about your energy levels and
productivity allows you to identify patterns, learn from your
experiences, and adjust your tactics over time. This
self-awareness can lead to improved focus and energy
management.

8.Question
What message does the book extend about pursuing your
passions?
Answer:The book emphasizes that it's essential to make time
for what fulfills you, whether that involves side projects or
changing career paths. By prioritizing what makes you come

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alive, you align your life with your true passions, potentially
leading to greater satisfaction and happiness.

9.Question
In what ways does 'Make Time' suggest leveraging the
scientific method in daily life?
Answer:The scientific method is applied by observing your
habits, hypothesizing about what might work for you,
experimenting with different tactics, and measuring the
outcome. This continuous cycle of reflection and adjustment
helps tailor the approach to your unique circumstances.

10.Question
How can maintaining a gratitude practice benefit time
management and personal well-being?
Answer:Practicing gratitude can enhance your mindset,
making you feel more positive even when things don't go as
planned. This outlook can motivate you to persist in making
time for important activities, leading to a more enriching
daily experience.

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Chapter 16 | FURTHER READING FOR TIME
DORKS| Q&A
1.Question
What book should I read if I want to increase my
happiness?
Answer:You should read 'The Happiness Project' by
Gretchen Rubin, as it promises to make you happier
and is highly recommended.

2.Question
Which book offers an accessible overview of brain
science?
Answer:'Brain Rules' by John Medina is a fun and fast
overview of brain science that's easy to understand and
remember.

3.Question
What practical guide can help me with focused work?
Answer:'Deep Work' by Cal Newport provides unique
strategies for achieving focused work.

4.Question
How can I learn about organization systems?

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Answer:'Getting Things Done' by David Allen presents an
intense organization system that many find valuable,
regardless of how consistently they follow it.

5.Question
Can you recommend a book on behavioral science to
improve daily life?
Answer:'How to Have a Good Day' by Caroline Webb offers
deep analysis and recommendations from behavioral science
that you can apply daily.

6.Question
Which book explores the influence of moments in our
lives?
Answer:'The Power of Moments' by Chip and Dan Heath
explains how certain moments shape our experiences and
how to create great moments.

7.Question
What app can guide me in mindfulness and meditation?
Answer:The Headspace app, with Andy Puddicombe, not
only offers meditation guidance but also teaches valuable
mindsets for modern living.

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8.Question
What book should I study to create lasting habits?
Answer:'The Power of Habit' by Charles Duhigg serves as a
comprehensive guide to turning tactics from 'Make Time'
into lasting habits.

9.Question
Which book challenges my mindset for behavioral
change?
Answer:'Mindset' by Carol Dweck emphasizes the
importance of a mindset shift for changing behaviors
effectively.

10.Question
What's a good read for better nutrition?
Answer:'In Defense of Food' by Michael Pollan guides you
in building energy through a hunter-gatherer style of eating.

11.Question
Which book critiques distraction in modern society?
Answer:'Irresistible' by Adam Alter provides a thorough
critique of the distraction industry.

12.Question

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What unique perspective does 'As Long as It’s Fun'
offer?
Answer:'As Long as It’s Fun' by Herb McCormick is a
biography of a couple who created their own life paths by
hand-building boats and sailing around the world.

13.Question
What novel has had a lasting impact on your appreciation
for life?
Answer:'The Living' by Annie Dillard has significantly
shaped my appreciation for life's moments.

14.Question
Which essential book offers insights for aspiring writers?
Answer:'On Writing' by Stephen King is a must-read for
anyone interested in writing, filled with lessons on dedication
and humor.

15.Question
What should I read next to apply the ideas in 'Make
Time'?
Answer:You should read 'Sprint' by Jake Knapp, John
Zeratsky, and Braden Kowitz if you enjoy the concepts in

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'Make Time' and want to apply them in a work context.

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Make Time Quiz and Test
Check the Correct Answer on Bookey Website

Chapter 1 | HOW MAKE TIME WORKS| Quiz and

Test
1.The Make Time framework consists of five steps
repeated every day for productivity.
2.The 'Laser' step in the Make Time framework focuses on
eliminating distractions to maintain focus on the Highlight.
3.To choose a Highlight, it is necessary to prioritize
satisfaction over urgency and joy.
Chapter 2 | CHOOSE YOUR HIGHLIGHT| Quiz
and Test
1.Documenting your Highlight does not increase the
likelihood of accomplishment.
2.The Might-Do List is designed to overwhelm you with
tasks.
3.You should only focus on one front burner project at a time
according to the Burner List method.
Chapter 3 | MAKE TIME FOR YOUR
HIGHLIGHT| Quiz and Test

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1.You should block time on your calendar to prevent
interruptions for your Highlight.
2.You should say yes to new obligations that conflict with
your Highlight.
3.It is suggested to quit when you are done with your
Highlight to maintain productivity.

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Chapter 4 | BE THE BOSS OF YOUR PHONE|
Quiz and Test
1.Removing distracting apps from your smartphone
can help reclaim focus and time.
2.Keeping notifications on for all apps will help reduce
distractions.
3.Using a wristwatch to check time instead of a phone can
help minimize distractions.
Chapter 5 | STAY OUT OF INFINITY POOLS|
Quiz and Test
1.You should check your emails and social media in
the morning to stay updated.
2.Identifying your biggest distractions (distraction
Kryptonite) can help preserve focus and enhance
productivity.
3.It's better to consume news updates daily to stay informed
about world events.
Chapter 6 | SLOW YOUR INBOX| Quiz and Test
1.It is recommended to deal with email at the
beginning of the day to enhance productivity.

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2.Adding specific email times to your calendar can help limit
distractions from emails.
3.Treating emails like traditional letters that require
immediate responses can help reduce stress.

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Chapter 7 | MAKE TV A “SOMETIMES TREAT”|
Quiz and Test
1.TV news is often filled with anxiety-inducing
content that can be unproductive.
2.Putting your TV in the corner will not affect your viewing
habits.
3.Renting or buying individual shows or movies promotes a
more habitual viewing experience.
Chapter 8 | FIND FLOW| Quiz and Test
1.Creating a focused environment by shutting the
door or using headphones helps with concentration
during work.
2.Inventing artificial deadlines is detrimental to focus and
can lead to decreased motivation.
3.Using elaborate and fancy productivity tools is often more
effective than simple tools for maintaining focus in work.
Chapter 9 | STAY IN THE ZONE| Quiz and Test
1.Making a 'Random Question' list can help
maintain focus on your Highlight by allowing you

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 to address distractions later.
2.Being bored does not help with creative thinking; it
typically hinders problem-solving skills.
3.Engaging fully in tasks can lead to exhaustion rather than
renewed energy and focus.

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Chapter 10 | KEEP IT MOVING| Quiz and Test
1.Daily exercise contributes to cognitive, health, and
mood benefits.
2.Walking is not a beneficial form of exercise for heart health
and mood improvement.
3.Super short workouts can be completed in as little as 5-10
minutes and may be more beneficial than longer sessions.
Chapter 11 | EAT REAL FOOD| Quiz and Test
1.Eating unprocessed foods like plants, nuts, fish,
and meat can significantly improve energy levels.
2.The method 'Central Park Your Plate' suggests starting with
a generous serving of carbohydrates to enhance meal
quality.
3.Intermittent fasting can boost mental clarity and focus.
Chapter 12 | OPTIMIZE CAFFEINE| Quiz and Test
1.You should drink your first cup of coffee
immediately after waking up.
2.Caffeine consumption can help prevent energy dips if
timed correctly.

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3.It is beneficial to combine caffeine consumption with a nap
for better energy levels.

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Chapter 13 | GO OFF THE GRID| Quiz and Test
1.Shinrin-yoku, or 'forest bathing', is beneficial for
lowering stress and improving cognitive
performance. Is this statement true?
2.Using guided meditation apps and engaging in short
sessions can make meditation intimidating and less
effective. Is this statement true?
3.Leaving headphones at home can help create more
opportunities for quiet moments essential for focus and
creativity. Is this statement true?
Chapter 14 | MAKE IT PERSONAL| Quiz and Test
1.Human connection is essential for well-being
according to Harvard's 75-year Study of Adult
Development.
2.Eating while using screens helps enhance family bonds and
reclaim valuable time.
3.Prioritizing screen-free conversations over superficial
communication improves energy levels and happiness.
Chapter 15 | SLEEP IN A CAVE| Quiz and Test

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1.Transforming your bedroom into a sleep sanctuary
by removing all electronic devices can help
improve sleep quality.
2.Napping for 30-60 minutes is the most effective way to
enhance alertness and cognitive performance.
3.Prioritizing self-care is essential for maintaining your
well-being and being a better caregiver for others.

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Chapter 16 | FURTHER READING FOR TIME
DORKS| Quiz and Test
1.The book 'The Happiness Project' by Gretchen
Rubin focuses on boosting happiness.
2.'Deep Work' by Cal Newport is primarily about
multitasking techniques.
3.'Sapiens' by Yuval Noah Harari is a detailed account of
humanity and its lessons.

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