This is why I'm such a big fan of the pomodoro technique: the majority of these 7 things are taken care of automatically.

1. Tasks are already broken down into manageable chunks

2. There is no multi-tasking during your pomodoro

3. No distractions either

4. Ok, so I actually check email at the end of every pomodoro and not 2-3 times a day, but close enough

5. This is the one that is not really handled by the pomodoro technique

6. I plan out all my pomodoros at the start of each day

7. I get up and walk around for a few minutes at the end of every pomodoro