The 4 minute rule sounds like an expert version of the 1 minute rule that I (sometimes) use. I'll see if I can muster the courage to try your "just do it" life hack.
Free will is an interesting topic. The fact you're deciding to steer yourself... Are you deciding to do that or was that decision pre-determined.
I watched this beautifully created video the other day, the maker mentions free will a couple of times, he thinks it's somehow related to fractals (the video is about an analogue fractal machine he created, and the soundtrack is gorgeous too)
https://youtu.be/koDCabeh5kQ