Track: Permission to Externalize Mental Load

Why Track Matters

The Problem

You wake up at 3am thinking, “I forgot to email Sarah.” You avoid looking at your todo list because it’s a laundry list of shame. You constantly scan your mental horizon for dropping balls.

This is Mental Load. It consumes energy even when you aren’t working.

The Solution (Reframed)

Tracking isn’t about getting more done. It’s about knowing what you are not doing so you don’t have to worry about it.

The goal is Trust. Trust that your system has it, so your brain doesn’t have to.

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Level 0: Discover Your Need

Signs You Need This Pillar

• You have sticky notes everywhere.
• You make commitments and immediately regret them.
• You operate in “reactive mode” all day.

What Permission Looks Like

Permission looks like writing down a task and assigning it a due date for next week, then completely forgetting about it until then.

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Level 1: Foundational Practice

Goal

A “Daily Review” that takes less than 5 minutes.

Core Skill: Scan & Select

1. Scan your inbox/calendar.
2. Select 3 things for today.
3. Defer the rest.

Implementation: The List

Digital:

• Todoist / Things / Microsoft To Do

Analog:

• Bullet Journal (Rapid Logging).

The Rule: Your list is a menu, not a mandate. You are allowed to order differently if your appetite changes.

Success Metrics

• You sleep through the night.
• You trust your list enough to look at it.

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Level 2: Mood-First Task Routing (Intermediate)

Goal: Match work to your emotional and mental state.

The Permission (Expanded)

“I don’t have to fight my mood to be productive. Different states enable different work. I have permission to work WITH my energy, not against it.”

Core Skills

• Emotional State Recognition: Identifying if you are in flight, fight, or freeze mode.
• Energy Matching: Choosing tasks based on available mental and emotional capacity instead of just “pushing through.”
• Mood-First Routing: Having a “menu” of tasks ready for different states.

The Permission-Based Framework

Traditional productivity tells you to execute regardless of how you feel. CTEP recognizes that different emotional states unlock different capacities:

• Flight Mode (anxious/scattered) → Ideal for brainstorming, exploring, and divergent thinking.
• Fight Mode (energized/focused) → Ideal for executing, deciding, and deep work.
• Freeze Mode (calm/reflective) → Ideal for reviewing, reflecting, and integrating.

Success Metrics

• Successfully routed tasks based on mood 5+ times.
• Reduced resistance and friction with your work.
• You can name your current emotional state without judgment.