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0:00 – Name Your Inner Critic1:50 – Use the “Because” Trick3:40 – Do Tasks Poorly on Purpose5:31 – Reverse Psychology on Yourself7:23 – The 90-Second Emotion Rule9:17 – Change Location to Change Thought11:17 – Decision Fatigue Fix13:03 – Echo Technique for Conflict15:01 – Visualize the Worst, Then Solve It16:50 – Say “I’m Excited” Instead of Nervous18:38 – Rubber Duck Debugging for Clarity20:28 – Ask “What Would This Look Like If It Were Easy?”22:17 – The Zeigarnik Effect: Unfinished Tasks Stick23:57 – Switch Fonts to Improve Study Focus25:51 – Triple Yes Technique in Negotiation27:44 – Name the Emotion to Tame It29:38 – Say “You’re Right” Instead of “I Agree”31:24 – Negative Visualization for Gratitude33:17 – Clench Your Left Fist to Reduce Anxiety35:13 – Micro Scripts for Social Anxiety37:03 – Touch Something Cold to Reground38:48 – Delay Reactions by 6 Seconds40:33 – Ask “What Would a Role Model Do?”42:22 – Use Third-Person Self-Talk44:13 – Plan Deliberate Bad Days45:57 – Label Thoughts as Just Thoughts47:42 – Mental Rehearsal Before Bed49:27 – List 3 Wins Every Night51:06 – Eye Contact Triangle for Influence53:08 – Reframe “Have To” into “Get To”55:03 – Use Power Poses Before Speaking56:26 – Talk Slower for Authority58:05 – Anchor Moods with Music1:00:00 – Ask “What Am I Not Seeing?”1:01:36 – Remove “Just” and “Sorry” from Emails1:03:30 – Use Repetition to Persuade1:05:24 – Time Box Negative Emotions1:07:13 – Replace “But” with “And”1:09:14 – Stack Habits with Anchor Tasks1:11:12 – Write a Fake Amazon Review of Your Day1:13:04 – Replace Motivation with Systems1:14:41 – Cold Showers for Mood Reset1:16:29 – Smile With Your Eyes1:18:10 – Ask “What Would Make This 1% Better?”1:19:58 – Postpone Temptation by 10 Minutes1:21:46 – Visualize Failing Dramatically1:23:32 – Celebrate Micro Wins Publicly1:25:25 – Two-Minute Rule for Procrastination1:27:02 – Rehearse Stressful Conversations in Your Mind1:28:58 – Write It Down, Then Walk Away1:30:38 – Use Physical Tokens for Focus1:32:28 – End the Day With One Unfinished Task1:34:09 – Reread Journals From 6 Months Ago1:36:00 – Label Your Coping Patterns1:37:36 – Deep Breathing for Nervous System Reset1:39:23 – Meditate for 10 Minutes a Day1:41:12 – Count Backward by 7s to Stop Anxiety1:42:55 – Focus on What You Can Control1:44:44 – Use the Pomodoro Technique1:46:38 – Set Anti-Goals1:48:20 – Smile Before Phone Calls1:50:13 – Don’t Argue When Hungry1:52:08 – Say “Let Me Get Back to You”1:53:50 – Ask Questions Instead of Making Statements1:55:39 – Get Sunlight Before 10am1:57:29 – Drink Water Before Coffee1:59:15 – One Big, Three Medium, Five Small Tasks2:01:06 – The 5-4-3-2-1 Grounding Technique2:02:46 – Assume Positive Intent2:04:35 – Keep Workspace Minimal2:06:31 – Use If-Then Planning2:08:13 – Sleep With Paper Nearby2:10:04 – Limit Screen Time Before Bed2:11:51 – Ask “Will This Matter in 5 Years?”2:13:45 – Keep a Brag File2:15:30 – Compliment People Behind Their Backs2:17:25 – Set Alarms for Emotional Check-ins2:19:19 – Remove “I Should” From Your Vocabulary2:21:04 – Use Visual Timers2:22:49 – ABCDE Thought Challenge2:24:37 – Treat Yourself Like a Friend2:26:22 – Listen to Your Future Self2:28:06 – Have a Wind-down Ritual2:30:01 – Track Mood in 3 Words2:31:44 – Pair Hard Tasks With Rewards2:33:40 – Say No Without Explaining2:35:28 – Shake Your Body When Stuck2:37:04 – Use Ambient Noise for Focus2:38:58 – Imagine Time as Currency2:40:52 – Gamify Boring Tasks2:42:40 – Whisper Instead of Yell2:44:21 – Sit in a Different Chair2:46:05 – Tell the Story Backwards2:47:54 – Let the First Draft Be Trash2:49:38 – Change Fonts to Reset Focus2:51:30 – Clench Your Toes to Reground2:53:25 – Write the Email, Then Delete It2:55:25 – Name Your Hardest Selves2:57:09 – The 5-Year-Old Test for Mental Clarity2:58:49 – Treat Today Like a Documentary Scene