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Cropped-bhi-therapeutics-jamaica-1-1 Png BHI Therapeutic Sciences Jamaica

BHI – A Personal Reflection

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1️⃣ What’s at stake?

> "I am not sure whether I have any more time to do something else or if it is the end of my life."

> The question itself is a snapshot of uncertainty: Am I running out of time, or is this the final chapter?

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2️⃣ The Two Perspectives

Perspective What it feels like Why it matters

Time‑constrained A ticking clock. Every moment counts. Drives urgency → action, prioritisation, fear of missing out.

End-of-life Finality. The horizon is closing. Motivates legacy building, reflection, peace of mind.

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3️⃣ Practical Questions to Ask Yourself

What is the most important thing I want to accomplish?

Answer: Gives clarity on priorities.

Do I have a concrete plan or roadmap for this goal?

Answer: Avoids being stuck in "just thinking" mode.

How much time do I realistically have before my next big milestone (career, health event, etc.)?

Answer: Helps allocate effort wisely.

What resources (time, money, support) can I secure today to accelerate progress?

Answer: Turns ideas into actionable steps.

When will I revisit and review my progress?

Answer: Ensures continuous adjustment.

3. Turning "I’ll do it next week" Into Concrete Steps

Current Habit Why It’s Problematic A More Productive Alternative

Procrastination / "I'll do it later." Delays momentum, increases anxiety. Micro‑tasking: Break the project into a 5‑minute or 10‑minute sub‑task that can be done immediately.

All‑or‑nothing mindset ("I need to finish all of this before starting.") Creates unrealistic expectations; often leads to no progress at all. Pomodoro technique: Work for 25 min, rest 5 min. Finish the first Pomodoro and then evaluate whether to continue or pause.

Over‑planning / "I need a perfect plan." Stalls action until you have an exhaustive strategy. Action‑first planning: Write down just one actionable step ("Draft the opening paragraph") before you plan the rest of the essay.

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3️⃣ The Most Powerful Habit to Adopt

> Habit: "Write One Line Every Day (Even If it’s a Draft)."

Why It Works

Reduces Perfectionism – You’re not expected to produce a polished paragraph, only a line.

Builds Momentum – A single line keeps you engaged and prevents procrastination.

Creates a Visible Record – Over time, those lines form a rough draft that can be refined later.

Implementation Tips

Time Action

Morning (5 min) Write one sentence or phrase about your topic. It can be a question, a statement, or even a doodle in words.

Midday (2 min) Review what you wrote; if it feels incomplete, add another sentence.

Evening (3 min) Reflect on how the piece fits into your overall project; jot down any connections or ideas that arise.

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5. Managing the "What-If" Mental Loop

Why It Happens

When you’re learning a new skill, your brain naturally explores every possible variation to ensure mastery—this is a protective learning strategy.

How to Shift Focus

Set a Clear Goal: Write down one specific outcome you want (e.g., "Write 500 words about the first half of the story").

Use Timeboxing: Allocate a fixed amount of time (e.g., 30 minutes) for this task, and once it’s up, stop.

Record Ideas Briefly: Keep a small notepad or voice memo app handy to jot down any "what if" ideas that arise. This way you’re not forcing them into the current task but preserving them for later.

4️⃣ Quick Action Plan (5‑Minute Starter)

Take a Deep Breath – Inhale 4, hold 4, exhale 6. Repeat twice.

Open Your Notebook/Device and write: "I’m writing about topic in the next 30 minutes."

Set Timer for 30 minutes (or your chosen block).

- If you feel stuck after 10 minutes, move to a different sub‑section of the outline or write an unrelated note for 2 minutes.

When Timer Rings, pause, reflect on what you wrote, and decide whether to continue or switch focus.

Quick Reference: How to Switch Focus Effectively

Situation Action

You’re stuck after 10 min Take a 1‑minute break; stretch; breathe.

Your mind drifts to another task Acknowledge it, note it down quickly, then return.

You realize the current topic isn’t engaging Switch to a different sub‑topic or write an "idea" list for a few minutes.

Feeling overwhelmed by all tasks Prioritize one task; set a timer (e.g., 25 min Pomodoro) and commit.

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Summary Checklist

Identify current task.

Set clear goal/endpoint for the task.

Use timers or breaks to prevent fatigue.

Note distracting thoughts; set them aside.

When task engagement drops, switch to a related but more engaging sub‑topic.

Keep moving forward—never stop working on something.

You can do this!

Take one step at a time. Focus on the next action, not the entire project. Your brain is capable of staying productive when you give it clear goals and regular pauses.

Feel free to keep this cheat sheet handy for quick reminders whenever you feel stuck or overwhelmed. Good luck!
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