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Maybe keep some caffeine and water right by your bed so when you wake up at the time you want to start waking up at you pop the caffeine and drink the water to force your body onto this new circadian rhythm time.
Phenibut is supposed to help you sleep. ZMA and theanine also. But phenibut is the one that will fuck you up if you take it for too long (allegedly), so i’m guessing its the one that will actually put you to sleep LOL
Melatonin might help with the circadian rhythms.
No graph today; struggling with this.
In the end, I’d like this to be a story of taking new actions… not simply pounding my head on a wall. But… as of this moment: I pound on.
Sleep @ 3:30a (Yay! That’s a win.)
Woke at 7:30a, with a migraine, by my cat. (Boo… that’s a loss)
Suffered until ~10:30, drifting in… and mostly out of sleep, not wanting to take medication (which, ultimately, damages your health for the meds I take), finally relinquishing at 10:30ish to taking meds
Back to sleep until 130ishAgain, the focus in on new action. But I’ll also keep pounding a way, a bit, trying to force this because sleep is such an odd thing to get ahead of:
– There’s no way to FORCE yourself to go to sleep; and
– Sleep including timing, quality and quantity, is controlled by far more than simply your actions and decisions“Making” yourself go to bed at midnight (or even 2a), then laying there awake in the dark only COMPOUNDS the problem with frustrations, THEN making it harder to go to sleep.
So that will be it for now: a combination of forcing things and trying new action.
New action: BC sleep depends on circadian rhythms, a friend, a child psychologist used to suggest that there were magic moments to go to bed… and that, if you missed them, you’d have to wait ~4 hours for the next circadian lull before going to bed would work.
I’ve long noticed – erm… in my exhaustion – that my circadian rhythm takes a serious dip right after dinner (I tend to eat late). Confident that has to do with blood sugar level as well.
So lets play with that:
Tonight, I’m aiming at being in bed as close to 11p as I can; noticing when I get sleepy (I have a HORRIBLE habit of semi-consciously “fighting off” going to sleep WHY IN THE WORLD EXECPT FOR SHEER REPETITIOUS HABIT I DO NOT KNOW) and turning off the Ereader/phone/whatever at that moment.
From prior successes I DO know that an earlier bedtime and sleep earlier in the night is FAR more rejuvenating for me so… lets give THIS a shot.
Because, other than that, I’m pretty frustrated AND damaging myself with medicine to function at this point.
No graph today; struggling with this.
In the end, I’d like this to be a story of taking new actions… not simply pounding my head on a wall. But… as of this moment: I pound on.
Sleep @ 3:30a (Yay! That’s a win.)
Woke at 7:30a, with a migraine, by my cat. (Boo… that’s a loss)
Suffered until ~10:30, drifting in… and mostly out of sleep, not wanting to take medication (which, ultimately, damages your health for the meds I take), finally relinquishing at 10:30ish to taking meds
Back to sleep until 130ishAgain, the focus in on new action. But I’ll also keep pounding a way, a bit, trying to force this because sleep is such an odd thing to get ahead of:
– There’s no way to FORCE yourself to go to sleep; and
– Sleep including timing, quality and quantity, is controlled by far more than simply your actions and decisions“Making” yourself go to bed at midnight (or even 2a), then laying there awake in the dark only COMPOUNDS the problem with frustrations, THEN making it harder to go to sleep.
So that will be it for now: a combination of forcing things and trying new action.
New action: BC sleep depends on circadian rhythms, a friend, a child psychologist used to suggest that there were magic moments to go to bed… and that, if you missed them, you’d have to wait ~4 hours for the next circadian lull before going to bed would work.
I’ve long noticed – erm… in my exhaustion – that my circadian rhythm takes a serious dip right after dinner (I tend to eat late). Confident that has to do with blood sugar level as well.
So lets play with that:
Tonight, I’m aiming at being in bed as close to 11p as I can; noticing when I get sleepy (I have a HORRIBLE habit of semi-consciously “fighting off” going to sleep WHY IN THE WORLD EXECPT FOR SHEER REPETITIOUS HABIT I DO NOT KNOW) and turning off the Ereader/phone/whatever at that moment.
From prior successes I DO know that an earlier bedtime and sleep earlier in the night is FAR more rejuvenating for me so… lets give THIS a shot.
Because, other than that, I’m pretty frustrated AND damaging myself with medicine to function at this point.
Day 3!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Daily accountability moves mountains to motivate action!
Do you mind process for a bit? That is, rather than what is your outcome… would it be helpful to follow along with a little of my thinking about setting your goal up for success for yourself?
If so, read on (if not ignore everything below here!):
A few pointers, then a few questions, followed by one possible suggestion of ONE way you might structure your 21-Day Challenge:
First, taking your list as-is, may I suggest a slight rephrasing (again, ignore this if you don’t want suggestions):
- Read =>13 pages a day of Marie Kondo’s “The Life-Changing Magic of Tidying Up” (224 pages/remaining 18 days)
- Finish Marie Kondo’s “The Life-Changing Magic of Tidying Up” on or before Jan. 21, 2022
- Pack one or more bags of clothes and donate them by Jan. 21, 2022
- Pack one or more boxes of books and donate them by Jan. 21, 2022
- Go through my belongings and de-clutter the closet space
- Decide on 30 book I want to read for the year and put it in a box.
Right? Because simply setting the end point, rather than actionable steps, *sometimes* disempowers us. No goal gets done simply by “Get X done.” For everything, from getting a master’s degree to building a marriage, the goal is comprised of discrete, steps – each of which, if met with success, equals the eventual goal.
But I have a question: Having read Marie Kondo’s “The Life-Changing Magic of Tidying Up” I know that Marie sets out a precise plan *for* tidying up; a plan that’s hard to implement the Marie Kondo way (which is part of the Marie Kondo magic) unless you’ve already finished the book.
So, is reading the book simply *one step along the way* of tidying up your own way? Or is the book *pivotal* to HOW you’ll clean up? To be clear, even is this 21 days is YOUR way of cleaning, that doesn’t negate the purpose of learning the Marie Kondo way… but I ask because I *does* change the structure (at least of how I’d suggest) you DO the challenge. Post your answer/thoughts if you’d like me to run with them.
Even so, much of your list remains simply outcome oriented, rather than my typical suggestion to clients that they focus on 1) actions; and 2) steps TOWARDS an outcome.
Making 2 assumptions – 1. that you intend on actually USING the Marie Kondo way IN this Challenge; and assuming you agree it would be more empowering to focus on actions steps – (again, ignore if not helpful) I would further finesse your list:
- Read =>25 pages a day of Marie Kondo’s “The Life-Changing Magic of Tidying Up” (to finish the 224 page book in TEN days, allowing a little more than a full week to actually implement the ideas in it)
- Finish Marie Kondo’s “The Life-Changing Magic of Tidying Up” on or before Jan. 13, 2022
- Set out a bag TODAY to begin placing clothes to be donated (allowing you to begin putting clothes in today, even before using the MK way).
- Donate whatever clothes I’ve gathered in my donation bag by or before Jan. 21, 2022
- Set out a box TODAY to begin placing books to be donated (allowing you to begin putting books in it even before using the MK way).
- Donate whatever books you’ve collected by or before Jan. 21, 2022
- Begin implementing the Marie Kondo method on or before Jan 14 using as much of the method as I understand at that point (allowing this to be an independent step regardless of how far you’ve gotten with ANY OTHER steps!)
As for “Decide on 30 book I want to read for the year and put it in a box” -although infinitely valuable… I’d leave that OUT of *this* current challenge! To the degree you focus on and hone your attention, energy and outcome on ONE outcome… is often to the degree you reach it.
No matter whether you find these suggestions helpful or a distraction, YOU CAN DO THIS and I’m imagining your space will feel SO much more empowering, lighter and full of life once you have that it will imbue nearly everything else you do with energy!
Here’s to your success. I can’t wait to follow along on your daily posts!
<3
Really fractured sleep today: went to bed around midnight (I think), then woke ~2am? Back to sleep 4a-8:30a, then back awake. Back to sleep around 10:30 or 11a for another 1/2 hour to hour.
Migraine.
6 hours, 6 hours and 4.5 hours is crazy.
I’ve been through this before – the really off hours, trying to get back on track – so will persist. Think the only way is through this.
No graph to post; working to finish up work tonight to be in bed by 2. (crosses fingers)
Computer time IS a huge contributor to the late nights. It’s just nighttime is my primary time to work and so much needs to be done – I’ll think, “I’ll just get this ONE thing done,” then that leads to “one more thing” and on an on and on… next thing I know it’s 5 or 6 or 7 or 8 am…
It’s the cycle that kills me: if I could get the earlier waking time, I could get more done during the day and then not need to stay up late.
A work in progress
Here’s my resolutions this year:
- Read one book a week; 52 books for the year
- 17+ days of 7.5 hours of sleep, bedtime =<2am in January
- Lose 30#
- Begin exercising 3x/wk or more
- =>2x last year’s income
How about you!? What are YOUR NYE Resolutions!?
Fkn hell mate, did I stutter when I typed? I said stay off facebook unless I have something to post (or on toilet), not “spend less time on it.”
Its pretty binary: did I go on FB without something to post or not?
This might lead to lots of shitposting, but unlikely 😀
Odmaa M! Where’s you update for today!? Remember: the challenge asks for daily, public accountability to set you up for success! Only 4-8% of people actually keep their New Year’s resolutions (https://www.rocketcitynow.com/article/news/8-of-people-stick-to-their-new-years-resolutions-whats-yours/525-46821443-35a8-41b4-a32d-c5aab2a8ed43 )
I know from years of doing these that people who follow the parameters of the 21 Day Challenge nearly triples the amount of people reaching success.
Looking forward to reading your progress!
I *have* thought about just forcing my body – both ways (when I wake up, bc that forced you to be sleepier in the evening for a virtual circle to get you back on track) and, to a lesser extent, going to be early.
The issue with just an earlier bedtime is laying in bed frustrated that you’re not falling asleep can be horribly fatal to a goal of better or earlier sleep: the frustration often sets a blockage in your mind that can result in insomnia or actually encourage negative behavior (such as doomscrolling because you’re bored)
But lately I’ve been EXHAUSTED within an hour after I eat dinner and *THAT* seems the magic hour if I’m to force myself.
In the past month I have gotten myself back to a better schedule (only to f’ things up again), but the couple of days with early and adequate sleep are MAGICAL.
THAT is what I want.
And yea, the data the ring provides is interesting. Problem is the majority of the data is showing I snore and have mild apnea and there isn’t much you can do about that.
Not that I’m going to give up:
Part of this year’s focus will be losing weight (which can help apnea/snoring by ~10% or more); developing better habits, etc.
Thats why this challenge is so important to me!
Unless that just makes you sit on the toilet longer… 🤣
But… I’m with you. Facebook; social media across the board, has been gamified by the corporations to keep you on the site at the cost of encouraging vapid doom-scrolling: consume content at any cost. One-click responses – emoticon or pre-filled statements – rule.
so incredibly little quality connecting going on.
Combine that with the HORRIBLE service – arbitrary censorship, arbitrary profile shutdowns, horrible fact checking by virtually everyone, the quick propagation of outright false information…. makes FB a no go for any actual connection or virtually anything else with the exception of broadcasting info
Was seriously considering setting a 21 day challenge around the same thing you have.
So, Mr. Kolea… how will you *measure* progress in this goal? Do you have a screen time tracker you have access to? Any idea how much time you spend on FB prior to today? And then what will be the specific, measurable goal? BC “spend less time on FB” CAN be met by simply spending 1 second less on it today… than you did yesterday. 😉 SURELY you mean a more substantive goal than that, ne? 😉