Quick Path

  • Pick three actions that drain you most: select, copy/paste, switch apps.
  • Learn only the matching shortcuts today (Windows or macOS list below).
  • Turn on Sticky/Slow/Filter/Mouse Keys to make combos easy.
  • Post the one‑page cheat card by your monitor.
  • Practice two minutes daily in a blank document.

Full Path

Phase 1 — Choose Your 3 Moves (5 min)

  • List recurring actions that hurt or fatigue your hands.
  • Map each to one shortcut below. Keep the list tiny and focused.
  • Decide where you will rehearse daily: any notes app works.

Alt text: List actions → three shortcuts chosen → notes app.

Phase 2 — Enable Built‑In Aids (8 min)

Windows

  • Open Accessibility: Win + U. Turn on Sticky Keys and Filter Keys as needed.
  • Toggle Mouse Keys if pointer control without a mouse helps.
  • Start voice typing when tired: Win + H.

Alt text: Open Accessibility → Sticky/Filter/Mouse Keys configured → Windows Settings.

macOS

  • Open Accessibility Shortcuts: ⌥⌘F5 (or triple‑press Touch ID).
  • Enable Sticky Keys and Slow Keys from Accessibility › Keyboard.
  • Turn on Mouse Keys under Accessibility › Pointer Control if helpful.
  • Use Dictation as a pressure valve when typing is hard.

Alt text: Accessibility panel opened → Sticky/Slow/Mouse Keys toggled → macOS System Settings.

Phase 3 — Learn Only What You’ll Use (10 min)

Starter Pack — Windows

  • Select text: Shift + Arrow (char/line). Ctrl + Shift + ←/→ (word). Shift + Home/End (line). Ctrl + Shift + Home/End (document).
  • Copy & paste: Ctrl + C / X / V. Plain text in many apps: Ctrl + Shift + V. Office Paste Special: Ctrl + Alt + V then pick.
  • Switch apps: Alt + Tab.
  • Accessibility helpers: Sticky Keys, Filter Keys, Mouse Keys; adjust key repeat and double‑click speed.

Starter Pack — macOS

  • Select text: Shift + Arrow (char/line). ⌥ + Shift + ←/→ (word). ⌘ + Shift + ←/→ (line). ⌥ + Shift + ↑/↓ (paragraph, many apps).
  • Copy & paste: ⌘ + C / X / V. Plain text in Chrome/Edge: ⌘ + Shift + V. Paste and Match Style: ⌥ + ⌘ + Shift + V.
  • Switch apps: ⌘ + Tab.
  • Accessibility helpers: Sticky Keys, Slow Keys, Mouse Keys; adjust key repeat and pointer options.
  • Voice input: Use Dictation/Voice Control on high‑fatigue days.

Alt text: Read list → try three shortcuts → smoother editing.

Phase 4 — Make It Visible (5 min)

  • Copy the cheat card below into a document; print or set as wallpaper.
  • Keep the card within eye‑line to prevent “reaching for the mouse” habit.

Alt text: Cheat card printed → posted by monitor → faster recall.

Phase 5 — Practice Deliberately (2 min/day)

  • Open a scratch doc daily and run this drill: select → copy → switch app → paste.
  • Say the shortcut aloud while pressing to build automaticity.
  • Track effort 1–10; aim for easier feels, not just faster times.

Alt text: Run drill → shortcuts become automatic → text editor.

Energy Cost Comparison

  • Mouse‑heavy: constant fine‑motor aiming, frequent hand repositioning, high visual tracking.
  • Shortcut‑first: fewer, repeatable motions that become automatic, reduced tracking, lower strain.

5‑minute test: Time a common task the old way vs. shortcut‑first. Note time and perceived effort. Repeat in a week.

Troubleshooting

  1. I keep forgetting and grab the mouse.
  • Post the cheat card at eye level. Run the 2‑minute drill after lunch daily.
  1. Sticky/Slow/Filter Keys feel weird or get “stuck.”
  • Toggle them off, then on. For Windows, check Sticky Keys settings for “Turn off if two keys are pressed.” For macOS, use ⌥⌘F5 to review shortcuts quickly.
  1. Ctrl/⌘ + Shift + V doesn’t paste plain text in my app.
  • Use the app’s Paste Special or Paste and Match Style. In Office, try Alt, H, V, T (Windows). In browsers and web apps, Shift + V variants often work.

Friction Fix

  • One card, no thinking: Print the cheat card. Tape it to your monitor or pin it above the dock/taskbar.
  • Fast toggles: Pin Accessibility to menu bar (macOS) or remember Win + U (Windows) so aids are two keystrokes away.

Next Action

Start a 2‑minute drill: open a blank doc, practice select → copy → switch → paste using shortcuts only.

Printable Cheat Card

Windows

  • Select by word: Ctrl + Shift + ←/→
  • To line start/end: Shift + Home/End
  • Switch apps: Alt + Tab
  • Copy/Cut/Paste: Ctrl + C / X / V
  • Paste plain text (many apps): Ctrl + Shift + V; Office Paste Special: Ctrl + Alt + V
  • Aids: Sticky Keys, Filter Keys, Mouse Keys; Open Accessibility: Win + U; Voice typing: Win + H

macOS

  • Select by word: ⌥ + Shift + ←/→
  • To line start/end: ⌘ + Shift + ←/→
  • Switch apps: ⌘ + Tab
  • Copy/Cut/Paste: ⌘ + C / X / V
  • Plain text (Chrome/Edge): ⌘ + Shift + V; Match Style: ⌥ + ⌘ + Shift + V
  • Aids: Sticky Keys, Slow Keys, Mouse Keys; Accessibility Shortcuts: ⌥⌘F5; Dictation: set in System Settings › Keyboard

Sources