The method on one page

Copy these onto an index card and keep it on the side table next to the chair.

1. Give one seat near a window a single job, and use it for nothing else.
2. Tie that seat to a fixed slot in the day that nobody else is likely to claim.
3. Once seated, walk back through the day from now to waking, slowly, and note where the thread goes thin.
4. Write three plain sentences about small things you noticed. Read the week's lines every seventh day.
5. Choose one object outside the glass and look at it for ten unhurried minutes.
6. Begin with ten minutes and one task; add a step each week until the hour fills itself.
7. Miss a day? Sit down at the usual time tomorrow. No double sessions.

The reasons behind each line, and how they fit together, are in the long piece. The card is a reminder, not a substitute for it.