{"type":"rich","version":"1.0","provider_name":"Transistor","provider_url":"https://transistor.fm","author_name":"Dru's Notes","title":"I Set These 10 Anti-Habits: How I Finish Work by 4pm | Daily Essay","html":"<iframe width=\"100%\" height=\"180\" frameborder=\"no\" scrolling=\"no\" seamless src=\"https://share.transistor.fm/e/8d7acde3\"></iframe>","width":"100%","height":180,"duration":153,"description":"Turning off a phone at 10pm protects sleep, making the next morning's schedule far more likely to hold. A refusal requires zero runtime execution, so you can maintain dozens of boundaries without cluttering your day.","thumbnail_url":"https://img.transistorcdn.com/rnQz4Ui5lyTFFiX16AV8Bb6xg50ZuNtigkyBOqya4LU/rs:fill:0:0:1/w:400/h:400/q:60/mb:500000/aHR0cHM6Ly9pbWct/dXBsb2FkLXByb2R1/Y3Rpb24udHJhbnNp/c3Rvci5mbS8xYzNh/NzM1Njk4MWQ1MzJj/OGQ2MmU4MTlhOWM2/NmM3NS5wbmc.webp","thumbnail_width":300,"thumbnail_height":300}