* Exciting new experiment on Willpower and Discipline
Cues and rewards - be mindful of the cue that sets off a routine
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| TL;DR of what's below (TL;DR of solution not in there, got to read below for that!!) |
** Cues
1. be mindful of cues that set off a routine
2. Learn to recognise cues that set off bad routines
3. Cut off the routine that follows and instead put in a good routine as a replacement
4. Create new Cues for good routines that you want to establish as a habit. Make them strong cues that will ensure that the routine kicks in inexorably the moment the cue kicks in.
*** Bad Cues
1. When it is late at night, I think that it is okay to stay awake sometimes and keep watching some rubbish on the internet. I feel like this behaviour is rewarded.
2. When I get lonely sitting by myself, either in lab or at home, I tend to compensate for the lack of social interactions with watching some stupid movie or TV series. I am using these as replacements instead of consuming them as works of art whenever I have leisure time.
3. When I take a break from work, the break extends into a very long break, I do not keep regular working hours.
**** Bad Cues Solution
1. Need to set a new cue for 22:30 hrs. When the clock strikes this hour, I need to be in bed, no matter what is happening, no matter if the world is ending, no matter if Godzilla is attacking, I NEED to BE in BED by 22:30 hrs!!!!!!
2. I can try to intercept these feelings by putting in socialising into my daily routines. Go meet friends everyday, schedule meetings with friends that you haven't met in a long time. Just pop into the hostel and meet friends. Involve self in activities - hobby activities, become more active in LUG group and department seminars group. Go visit relatives more frequently!!!
3. Need to create regular work schedule. This can only happen if you maintain a regular sleep schedule and exercise schedule and everything else (its a CHAIN!!!!).
*** Good Cues (need to create)
1. When it is 22:30 hrs, I must go to bed.
2. When it is 6:30 hrs, you shall wake up!!!
3. When it is 8:15 hrs, you need to leave the home!!!
4. Lunch hour - can extend to 2 hours to cook and eat. 12:30 - 14:30 (8.5 - 12.5 is morning half, 14.5 - 18.5 is evening half, makes 8hrs!!!)
5. When it is 18:15, need to leave work, whatever it is you are doing, drop it!
**** Good Cues (how to create)
1. Think of the wonderful reward that you will get when you wake up, you'll be fresh. The whole of the next day and the day after that and the day after that is dependant like a chain on this one tiny flimsy whimsical decision - GO TO BED BY 22:30 HRS!!!
2. This is equally important and MUST happen. Think of the whole day that is dependant like a chain on this event. Every single act is important in this chain. Give it its due and follow the cue. (wow that rhymed!!)
3. This is also sooooper important. You need to be at your desk by 8:30, cannot delay here. Whatever household tasks you have pending at this point, you must drop and leave. Cannot wait beyond this point. You can always come back in the evening and finish them, nothing is going to blow apart if you leave it till the evening. Make it work!
4. Get to the running track by 18:45 hrs. Think of the wonderful reward that you will get - endorphins and that sweet sweet sensation of sore muscles and the satisfaction of having created a happy body for the next 24 hrs which will create a happy mind, lowered stress levels, improved blood circulation, lowered body fat and all that and more!!! You should consider taking your running shoes and running gear with you to the lab in your bag. Maybe it will be easier to start from there directly instead of coming home first and then leaving again. Home is a place of rest, and you might come here and decide against hitting the track. Don't allow for that.
