two new systems
Posted: Fri Feb 26, 2016 7:38 pm
I have a couple of new Everyday Systems I've been trying out. While rudimentary, they have been going well for me for a while now, so I thought I'd share them here in case others might find them helpful:
1. Problem: Sleep debt (chronic sleep deprivation)
While I have seen various written estimates, it is generally accepted that a large portion of Americans (I suspect it is similar in other developed countries) are not routinely getting enough sleep. This can negatively impact ones health and quality of life in many ways. A traditional work ethic often encourages borrowing from our recuperative resources, such as sleep, in order to devote more time to being "productive" (although once the cognitive effects of sleep debt impact performance, "more is better" must have its limits in terms of time devoted to an activity). In my own case, I spent several years, probably starting in high school and on through my early twenties, in various states of chronic sleep deprivation, before I realized it had become a problem.
System: "Slumberjack"
Using "habit branding", in the spirit of Urban Ranger, to reverse the perception of purposeful sleeping from (perhaps) one of laziness to being "tough" or "manly" -- and also hopefully achieving "comic pragmatism". Most sources I have read state that while individual sleep needs vary greatly, most adults need 7-9 hours of good quality sleep per night. The system is simple: Find out how much sleep you need to wake up feeling rested and refreshed, then be vigilant in ensuring that you get it. Consider setting an alarm to remind you when to start "winding down" and beginning whatever ritual help you get ready to sleep: switch off electronic devices with screens, brush teeth, read a book in bed, etc.
2. Problem: Unfocused
Short attention span, scattered thoughts/focus, emotionally reactive, etc.
System: "Club Med"
I wanted to try establishing a regular meditation practice after reading Dan Harris' book, "10% Happier...". In short, there is mounting scientific evidence of the widespread benefits of meditation. The system is to meditate for 14 minutes every day (borrowing from the "schedulistic insignificance" principle of Shovelglove, and its value for habit reinforcement via a manageable temporal footprint). Try to do it at the same time each day, first thing in the morning if feasible (to "set the tone" for the day). But in any case, just fit it in.
Notes:
1. I have been pretty consistent about following these systems for a few months now, although I have not been tracking them formally (as with HabitCal). I feel I have benefited from them both.
2. I have been trying to do them every day. I don't know if an "N day, S day" format would be beneficial or not.
3. Thanks to Reinhard for developing and selflessly sharing so much information on his Everyday Systems and the thought/methodology behind them.
1. Problem: Sleep debt (chronic sleep deprivation)
While I have seen various written estimates, it is generally accepted that a large portion of Americans (I suspect it is similar in other developed countries) are not routinely getting enough sleep. This can negatively impact ones health and quality of life in many ways. A traditional work ethic often encourages borrowing from our recuperative resources, such as sleep, in order to devote more time to being "productive" (although once the cognitive effects of sleep debt impact performance, "more is better" must have its limits in terms of time devoted to an activity). In my own case, I spent several years, probably starting in high school and on through my early twenties, in various states of chronic sleep deprivation, before I realized it had become a problem.
System: "Slumberjack"
Using "habit branding", in the spirit of Urban Ranger, to reverse the perception of purposeful sleeping from (perhaps) one of laziness to being "tough" or "manly" -- and also hopefully achieving "comic pragmatism". Most sources I have read state that while individual sleep needs vary greatly, most adults need 7-9 hours of good quality sleep per night. The system is simple: Find out how much sleep you need to wake up feeling rested and refreshed, then be vigilant in ensuring that you get it. Consider setting an alarm to remind you when to start "winding down" and beginning whatever ritual help you get ready to sleep: switch off electronic devices with screens, brush teeth, read a book in bed, etc.
2. Problem: Unfocused
Short attention span, scattered thoughts/focus, emotionally reactive, etc.
System: "Club Med"
I wanted to try establishing a regular meditation practice after reading Dan Harris' book, "10% Happier...". In short, there is mounting scientific evidence of the widespread benefits of meditation. The system is to meditate for 14 minutes every day (borrowing from the "schedulistic insignificance" principle of Shovelglove, and its value for habit reinforcement via a manageable temporal footprint). Try to do it at the same time each day, first thing in the morning if feasible (to "set the tone" for the day). But in any case, just fit it in.
Notes:
1. I have been pretty consistent about following these systems for a few months now, although I have not been tracking them formally (as with HabitCal). I feel I have benefited from them both.
2. I have been trying to do them every day. I don't know if an "N day, S day" format would be beneficial or not.
3. Thanks to Reinhard for developing and selflessly sharing so much information on his Everyday Systems and the thought/methodology behind them.