I’ve started a ‘don’t break the chain’ style of habit formation for 3 habits I’m trying to work on—taking various supplerments every morning rather than haphazardly whenever I remember, exercising, and going outside every day. A tick in the relevant box indicates that I did the task, a blank indicates not doing the task, a line indicates I did the bare minimum that could technically qualify as doing the task (eg. if I forgot to exercise and so spent 5 minutes in bed doing ankle strengthening exercises before going to sleep, I haven’t really exercised in the meaning I originally intended but it’s better than nothing). So far I’ve noticed that it makes me a lot more conscious both of whether I’ve done the tasks but also how I feel about the task. For example, I’m considering removing or modifying ‘go outside’ because it turns out that I don’t really care very much about whether I get it done or not, whereas with the other two I get warm fuzzies from ticking the boxes.
This sort of routine monitoring sounds like a good idea! I’m doing something similar myself.
For example, I’m considering removing or modifying ‘go outside’ because it turns out that I don’t really care very much about whether I get it done or not, whereas with the other two I get warm fuzzies from ticking the boxes.
That may not be a very wise move with respect to your energy levels—in my experience, not going outside for more than 2 or 3 days in a row makes me feel very groggy and dulled down, and there’s not much you can do about it indoors (a quick shower, drinking coffee, exercising—all of these only have a very slight effect).
That’s a good point—I’ve noticed a similar effect. I just need to work on making the idea of going outside as attractive as actually doing it. Sounds like it’s time for some positive reinforcement!
I’m on a computer all day at work and the bulk of my activities at home are computer-based as well. I’ve been able to get into a nice habit of taking daily walks, usually right when I get home from work (before even going in the door). It’s quite enjoyable and sometimes I end up wandering around for miles/hours before some other motivation urges me home. Just being in a place where things can be >100 feet away feels novel most of the time. Computer usage is bizarrely user-centric, compared with the outside world; a contrast that shouldn’t feel as profound as it does.
I started off just thinking of walking as a simple cure for fogginess/tunnel vision/vague anxiety, but it’s grown into a subconscious urge. Also, I recommend avoiding music or other audio media.
I started doing the same thing a few days ago, in an attempt to get back my habit of waking early (polyphasic experimenting got my sleep schedule out of whack). Something I did differently was, I write in the same box twice—once before I go to bed, something like committing to waking up early, and once after I get up. This solved my problem of getting up, making up some reason to postpone the habit-formation process (or even cancel it to start anew later), and going back to bed. My symbols are a bit more complex, so that I can mark a failure on top of the commitment mark as well, but it would be something like writing the left part of the tick just as I’m going to bed—and no sooner—and completing it when I get up (or crossing it out if I fail).
I think I’ll do the same thing for exercising. It’s been great so far!
I’ve started a ‘don’t break the chain’ style of habit formation for 3 habits I’m trying to work on—taking various supplerments every morning rather than haphazardly whenever I remember, exercising, and going outside every day. A tick in the relevant box indicates that I did the task, a blank indicates not doing the task, a line indicates I did the bare minimum that could technically qualify as doing the task (eg. if I forgot to exercise and so spent 5 minutes in bed doing ankle strengthening exercises before going to sleep, I haven’t really exercised in the meaning I originally intended but it’s better than nothing). So far I’ve noticed that it makes me a lot more conscious both of whether I’ve done the tasks but also how I feel about the task. For example, I’m considering removing or modifying ‘go outside’ because it turns out that I don’t really care very much about whether I get it done or not, whereas with the other two I get warm fuzzies from ticking the boxes.
This sort of routine monitoring sounds like a good idea! I’m doing something similar myself.
That may not be a very wise move with respect to your energy levels—in my experience, not going outside for more than 2 or 3 days in a row makes me feel very groggy and dulled down, and there’s not much you can do about it indoors (a quick shower, drinking coffee, exercising—all of these only have a very slight effect).
That’s a good point—I’ve noticed a similar effect. I just need to work on making the idea of going outside as attractive as actually doing it. Sounds like it’s time for some positive reinforcement!
I’m on a computer all day at work and the bulk of my activities at home are computer-based as well. I’ve been able to get into a nice habit of taking daily walks, usually right when I get home from work (before even going in the door). It’s quite enjoyable and sometimes I end up wandering around for miles/hours before some other motivation urges me home. Just being in a place where things can be >100 feet away feels novel most of the time. Computer usage is bizarrely user-centric, compared with the outside world; a contrast that shouldn’t feel as profound as it does.
I started off just thinking of walking as a simple cure for fogginess/tunnel vision/vague anxiety, but it’s grown into a subconscious urge. Also, I recommend avoiding music or other audio media.
I started doing the same thing a few days ago, in an attempt to get back my habit of waking early (polyphasic experimenting got my sleep schedule out of whack). Something I did differently was, I write in the same box twice—once before I go to bed, something like committing to waking up early, and once after I get up. This solved my problem of getting up, making up some reason to postpone the habit-formation process (or even cancel it to start anew later), and going back to bed. My symbols are a bit more complex, so that I can mark a failure on top of the commitment mark as well, but it would be something like writing the left part of the tick just as I’m going to bed—and no sooner—and completing it when I get up (or crossing it out if I fail).
I think I’ll do the same thing for exercising. It’s been great so far!