Test #3: Reprogramming Habit create New Habit by Simulation

Test Card

Title
Making new habit by practicing waking up actions 3 times before going to bed

Due Date / Duration
July 28, 2016 / 2 weeks

Step 1 – Hypothesis – Critical: 2 
I believe that in 1 week by practicing or simulating the actions on waking up before going to bed will make a habit.

This is based on the book Sleep Hacking that teach how to wake at 5 AM, by creating reflex, or neuron memory of action we will do under certain conditions, by simulating it few times we prepare the behavior so that when we met the same condition we will effortlessly do the programmed behavior without much will power, something like autopilot behavior. The book emphasize on the practice/simulate until you don’t need to think about what to do, but you just do it, if you still think what should I do next then simulate again.

The conditions and actions that I will try to simulate are

  1. Lights turn off
  2. Alarm turned on smartphone
  3. Sleep in the bed with blanket on
  4. Alarm ring
  5. Immediately remove the blanket and wake up
  6. Breath deeply and Stretch
  7. Open the bedroom door
  8. Go to bathroom to wash face
  9. Complete
  10. Repeat to step 3

Step 2 – Test – Cost: 1 – Reliability: 1 
To verify, I will

  1. First week: Simulate 3 times before going to sleep
  2. Second week: without simulation observe behavior

Step 3 – Metric – Time Required: 1
And measure

  1. Wake up on time
1  2 3 4 5 6 7
Week 1 1 1 0 1 1 1 1
Week 2 1 1 1 0 1 1 1

Notes:

  1. Day 3: After simulation, I still stay awake for another 2 hours and then not waking up on the next morning, probably too tired
  2. Day 5: alarm set at 4.00 and 5.20, I overslept the 4.00 alarm but awake on the 5.20 alarm
  3. Day 6:wake at 3.30 alarm but sleep again and had dreams and wake on 5.20
  4. Day 7: stop simulation
  5. Day 9: awake but starting to get lazy again, not autopilot yet
  6. Day 10: Awake at 5.20 without alarm
  7. Day 11: sleep at 2 am and wake at 7am, miss the alarm
  8. Day 12: wake at 4 am without alarm but didn’t have anything to do and go back to sleep, need plan to do something after waking up
  9. Day 13: practice again for 5 times and can wake fast again and do the routine

Step 4 – Criteria
I am right if at the end of the test

  1. First week: wake up on time >  80% (6 days)
  2. Second week: wake up on time 100% (7 days)

Learning Card

Step 1 – Hypothesis 
I believe that ==Same with above==

Step 2 – Observation – Reliability: 1
I observed

  1. First week: wake up on time in 6 out of 7 days
    1. Fail to wake up when sleeping very late and probably more tired
  2. Second week – no simulation: wake on time in 6 out of 7 days
    1. Fail to wake up when sleeping very late
    2. When practiced again for 5 times before going to sleep, it become easy to wake and do routine again

Step 3 – Learnings and Insights – Action Required: 1
From that I learned that

  1. After practicing for 7 days –
    1. I can wake on the designated time even without alarm
    2. habit of waking up on 5.20 but not the habit of actions on waking up
  2. If I sleep very late or very tired then it doesn’t work
    1. alarm get missed
  3. If the action on getting up feels hard or doing it sluggishly then just practice again to get back to the new habit
  4. I found that I Need motivation of doing something after awake, else I just go back to sleep or even inhibit the new habit

Additional

  1. Repeating 3 times felt inadequate, 5 felt just right
    – i got confirmation from Tim Ferris’ book, 5 is the magic number for forming habit based on Nike+ research

Step 4 – Decision and Actions
Therefore, I will

  1. Set up motivation for doing something after awake
  2. Practice 3 to 5 times for 1 or 2 days to form the habit again
  3. Need to test in condition without alarm to see whether I can wake up on time
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