Tell that inner critic to shut up!! and turn those notifications off!! Also, when you feel tempted to look something up - use the most dangerous writing up - it will erase your work if you stop. You can set it for 2 minutes, 3, 5 or more. but I wouldn't set it for more than 5 minutes at a time.

Also, I like the sprint options on the Nano site :)

And, if it is a choice between doing your writing or updating the Freewrite House - do your writing first!! Please!!!