I have work to do, but constant low-grade pain from a shoulder strain is killing my concentration and will to work these last 24 hours. I’ve distracted myself with social media and I’m letting people down because of it. If only I knew an anti-procrastination coach.

Oh, wait!

Okay, here’s my self-prescription:

• 5 minutes of work by the timer (because I can bear almost anything for 5 minutes, even in this state). Of course I can do more, but I permit myself to break anytime after 5 minutes (and definitely before 15 minutes, because of the shoulder).
• Then 5 minutes of something nice for my shoulder – a spiky ball on the scapula, gentle range-of-motion exercises, some tense-and-release or a pain meditation. (I’ve found all of these things helpful in the past, but neglected them in favour of short-term distraction.)
• Repeat for one hour, then reassess.

I’ve used this many times, and it works for me.

You may notice that there is no time allocated for social media. That is not an oversight.