Test #6: Wake Up Simulation 5x before sleep for 5 day

TEST CARD

Title
Wake up simulation 5 times before sleep for 5 days will make a habit of waking up at designated time

Due Date / Duration
May 6, 2017 / 1 weeks

Step 1 – Hypothesis – Critical: 2
I believe that by wake up simulation 5 times before sleep can reprogram my waking up habit especially getting out of bed, so that it became a new habit that being done without thinking in the morning and after 5 days repetition will become a permanent habit (doesn’t need to do wake up simulation anymore)

Step 2 – Test – Cost: 1 – Reliability: 3 
To verify, I will

  1. Do wake up simulation 5 times just before sleeping
  2. The new habit sequence
    1. Alarm ring at 5 am
    2. Open my eyes
    3. Get out of bed
    4. Go to the bathroom
    5. Wash my face
    6. Stretch take a deep breath with the seal square breathing pattern of 10 seconds for each inhale, hold, exhale, hold for 3 times (10 x 4 x 3 = 120 seconds  = 2 minutes) – Not being done, because it takes a long time to simulate this

Step 3 – Metric – Time Required: 1
And measure

  1. Wake Up Simulation: 1-5 times
  2. Wake Up On Time and do routine: not on time 1 – 5 on time
  3. Wake Up effort: hard 1-5 low/auto
1  2 3 4 5 6 7
WU simulation 5 3
On time & routine 5  5
Effort 4  5

Notes:

  1. Day 1
    1. Immediately get up and go
    2. Problem with what to do after, laying on couch for 2 hours till 7am
  2. Day 2
    1. Only simulate 3 times
    2. Automatic wake on first alarm ring and moving away from the bed
    3. Still have problem with what to do, go back to bed, but this time only spent 1 hour lazing around and then off to running
  3. Day 3
    1. Too tired to simulate, wake up quite hard not reflex like, like day 1 & 2
    2. Can still wake up on alarm, but still laying down till 7pm
  4. Day 4
    1. Same with day 3, tired, wake on alarm, get up on 7pm
  5. Day 5
    1. Same with day 3, but still out of bed on 7pm

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

  1. Criteria to make test valid, that the simulation was done properly
    Wake Up Simulation: >=5 times
  2. Wake Up On Time and do routine: >= 3 (expecting failure for the first 2 days)
  3. Wake Up effort, expecting  on Day 4 and 5 to become 5 (easy)

LEARNING CARD

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

Step 2 – Observation – Reliability: 1
I observed

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

  1. It work for me
  2. The 5x simulation, really build reflex like behaviour
  3. Even 2x can have a lasting change, though not achieving the perfect routine but already wake on time
  4. The routine should be short and reflex like

Step 4 – Decision and Actions
Therefore, I will

  1. Do simulate for waking up, add set periodic alarm, breathing, reading bible
  2. Think about what next habbit to be reprogrammed
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