07:10

The alarm goes off and the first glance is for the screen, before anything has happened. Ten minutes later you know what's going on in the world and still nothing about what you want to do today.

Small is the routine that stands opposite this: write one sentence about what counts today, before you open anything. No plan, no priority list, just that one sentence. That gives your attention a direction before other people and apps do it for you.

12:40

Lunch is a good moment to pretend you're taking a break while you keep reading. A real break has no screen, no podcast, no new information. Outside, or just sitting by the window.

The goal is to step out of reaction mode for a moment. Whoever reacts all day only notices afterwards what he had wanted to do.

17:30

Closing off is the routine that most often falls by the wayside. You stop when you're done, and you're never done. Better is a fixed moment: look at what's finished, write down what's waiting, close the laptop.

It seems like admin, but the difference between stopping and walking away lies here. Whoever doesn't close off his work takes it with him into the evening, even if he doesn't open it.

Three routines, together maybe twenty minutes. The calendar doesn't get fuller from it; your week gets three points at which you pause for a moment. More isn't needed to get rhythm into it.