: Seeing "15 hours of Friction" at the end of the week creates a psychological shift. It forces you to realize you dropped your goals due to poor choices, not a lack of time. Actionable Tips to Sustaining the Habit
✅ – Matching tasks to your natural focus peaks. ✅ The "Must, Should, Could" Filter – Eliminating the non-essential before 9 AM. ✅ Weekly Reflection Columns – Because tracking without reviewing is just data.
Mindless scrolling, distractions.
Page 21. I got to know of this distribution for the first while preparing for a course on Time Management. And it was fascinating, ankur Warikoo Official Website Daily Time Management Tracker | PDF - Scribd Ankur Warikoo Time Management Excel Sheet Free Download
To overcome the inertia of starting, Warikoo uses two simple tactics. First, he identifies repeatable actions (like replying to certain emails or daily planning) and turns them into scheduled recurring events. Second, he advocates for the : if a task takes less than two minutes, do it immediately. This prevents a pile-up of tiny, nagging chores.
Ankur has shared versions of this template multiple times in his newsletters and course bonuses. While there’s no permanent public link (he prefers you build your own based on his principles), you can find community-made clones inspired by his 2022-2024 videos.
Endless social media scrolling, binge-watching, mindless gossip. (Eliminate these) 2. Energy Consumption vs. Energy Generation : Seeing "15 hours of Friction" at the
Divide your day into 24 rows, representing 1-hour increments (e.g., 06:00 AM to 07:00 AM). Step 2: Create a Dropdown Menu for Categories
Uses Excel formulas to provide a visual breakdown of where your time is actually going versus where you planned it to go.
This spreadsheet gained fame because it is brutally simple. It strips away the fancy UI of apps like Notion or Todoist and brings you back to the raw logic of a grid. ✅ The "Must, Should, Could" Filter – Eliminating
Sleeping, exercising, eating, and meditating.
For 10 days, simply record what you do every hour without trying to change anything. This reveals your "lifestyle gaps".
Reviewing the data weekly to align actions with long-term goals. How the Time Management Excel Sheet Works
| Metric | Formula / Entry | |---|---| | | =COUNTIF(J:J,"$1K") | | Total $100 hours | =COUNTIF(J:J,"$100") | | Total $10 hours | =COUNTIF(J:J,"$10") | | Energy avg (1-3) | =AVERAGE(IF(I:I="H",3,IF(I:I="M",2,1))) (Array formula) |
These are necessary evils or mindless distractions that actively drain your day without adding value. Long daily commutes Mindless social media scrolling Binge-watching shows out of boredom Administrative chores that could be automated Step-by-Step Guide to Using the Time Management Excel Sheet