Teething

Teething problem is the worst, the new teeth is starting to push for the existing teeth. Swollen gum, discomfort, teeth falling off, toothless until the new teeth take the full form.

It’s just a discomforting experience that everybody should go through.

Advertisements

Test #10: Evening/Night Review and Planning for effective day

Background

  1. Time Diary: Observe, Analyze, Adjust and Automate
  2. Tim Ferris’ advice on planning the next day in the evening (not in the morning)

I need to incorporate the Time Diary as my daily routine, I observe in the post and previous journal entries that make me more self aware and reflective for my own behavior and lead to improvement, it doesn’t need to be exact and very detailed, but few important tasks measured and concluded are well worth the time attention and decision for stop, continue or automate.

Obadaa: observe, analyze (Energy: is it working, what increase  energy, what decrease ebgery, right time/cycle), adjust (create rules, routine), automate (manual, eliminate)

Next question: how?

What time? Prefer night rather than morning due to reflecting the day is still fresh and energy for analyzing and concluding is also enormous, I prefer not to spend it on the morning, morning energy should be focused on accomplishing the day goals not on reflecting yesterday and also get some upset due to not so good yesterday. What time exactly? Can it be integrated with my test plan of Creating to do list in the evening/night? Yea it should.

What is the format of the activity? There should be a template and archiving mechanism. Template for time diary (date, activity, time spent, result, feeling) and planning for tomorrow (the productivity journal?, somewhere in my laptop) .

Archiving mechanism: paper or online (wordpress, evernote, Google calendar). The purpose of archiving: can be used for reflecting easily, used for today to do, I find it a hassle for reviewing lot of notes in online, imagine going through one year notes in online look like: 365 post or 12 post (1 post = 1 month), preview on monitor or print and then review. Compared with skimming a journal book of a year worth, but will have to sync the schedule with google calendar. Unlike writing to a book, like a feeling of calligraphy and letting thoughts translated to smooth movement and stay in the thoughts longer than the key stroking mechanism of typing with keyboard. Lets see if i can find the same enjoyment with typing in phone or the keyboard, yes, i can, it s just the feeling of doing something trivial, sequential, rhythmic and closurable.

So the winner is? Within 3 minutes to decide: try online first for a week or so and try to find the suitable routine, sequence, template, and media.

So the first try: online in wordpress post, create time journal category, use phone/laptop, use table template with 1 post = 1 month for the time journal and to do list (from the productivity journal).

TEST CARD

Title
Evening/Night Review and Planning for effective day

Due Date / Duration
July 7, 2017  / 1 week

Step 1 – Hypothesis – Critical: 3
I believe that Evening/Night Review and Planning is effective in analyzing today activities, create adjustment for future activities, and increase productivity for the next day by reducing the start of day task of need to plan.

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

  1. For 1 week: put the notes in this post (including sleep)
  2. Review today activity from google calendar and memory
  3. Write down the journal (format)
  4. Analyze (Energy: is it working, what increase  energy, what decrease energy, right time/cycle),
  5. Write down Adjust (create rules, routine) & Automate (manual, eliminate) decisions/actions
  6. Determine next to do for tomorrow
  7. Put in google calendar

Step 3 – Metric – Time Required: 2
And measure

  1. Feeling of fulfilled: low 1 – 5 high
  2. Productivity (more things gets done): low 1 – 5 high
  3. Usefulness of Adjust and Automation decisions / actions
  4. Number of Adjust and Automation decisions / actions

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

  1. Feeling of effectiveness >=4
  2. Productivity >= 4
  3. Usefulness of Adjust and Automation decisions/actions >=4

LEARNING CARD

Step 1 – Hypothesis 

I believe that ==Same with above==

Step 2 – Observation – Reliability: 1

I observed

Factor 1 2 3 4 5 6 7
Feeling Fulfilled  3  3  2  2 2 2 2
Productivity  3  3  1  2 2 2 2
Useful Adjust/Automate  4  3 1
 # of Adjust/Automate  2  2  0

Time Journal

Activity Time Energy Level
(Working, +, -, Feel)
Cycle (Peak/Rest) Adjust & Automate
 Friday, June 30
Sleep 1-8, 7h Wake up feel ok, bloody phlegm on nose (allergen, not brushing teeth, food?) Rest Vacuum the bed for allergen
 Create Blog Post 10-12, 2h  Feels good, on the track to pattern live, making post make me feel having permanent outcome compared to just thinking dawdling in mind  Peak  Will try this for night time and see how it goes
 * EA finalization  14-18, 4h Feel Curious, finished the first version, solving problem is fun Peak, after nap
 Sat, July 1
* EA review with Pak Andi  9-12, 3h Deal done Peak
* EA mapping 13-14, 1h not so sharp, after lunch with carb (rice+beef yoshinoya) ? Reduce Carb
or add VCO?
Nap 14-15, 1h planned for 20m, but extend to 1h, not so good after wake Set to 20m only to really measure effect
 * EA mapping 15-18, 3h still curious Peak
* EA mapping 20-22, 2h still curious and successfully create a better problem mapping Peak
Sun, July 2
Not so good for today and high heartbeat, and discomfort on side of neck, probably due to food in Lembur kuring
 Mon, July 3
 Sleep 1-8: 7h sluggish, high heartbeat
 Tue, Jul 4  1-8, 7h sluggish
 Wed, Jul 5
 Sleep 1-8, 7h normal, bloat in stomach cover using blanket for avoiding cold
Walk 0.25h set baseline for today mentality, thankful
planning 0.5h
SDP resolve ** 9-12, 14-21, 10h most small things solved, having many completed items are fun, frustrated why are the small tasks  not get done by others how to
  July 8
 sleep 1-8, 7h  not good  wake earlier, and the 20mins nap routine
 SDP review 8-15, 6h  time too long, back and forth  communication auto  mechanism for monitoring and proceeding?
SDP report 15-20, 5h  time too long for creating report  already found the variable “Severity” for next reporting
 Research Surveillance 23-1, 2h  good progress

Notes:

Step 3 – Learnings and Insights – Action Required: 1

From that I learned that

  1. I need specific time and routine for night review. Just planning next are no good because I am accustomed to think about the main goal first to feel fulfillment, doing planning without that felt worthless
  2. In general doing planning only without getting the big picture dont work for me in term of feeling effective and productivity increase.
  3. For adjustment Finding, its useful to be aware of time and think over what to adjust
  4. Writing in blog have some problem in writing and reading them. The retrieval although trivial, not at ease, got to find the pc, sit there or get phone, sit somewhere, open app, search post, search last content. Considering to use book
  5. Most of the time, at night I am already feeling very tired and want to wind down, evaluating are tiresome, not enough energy to do it at night. If i want to do this, i need a routine for energy recovery or change the time

Step 4 – Decision and Actions

Therefore, I will

  1. Continue writing down the activity journal
  2. Still using the blog though, cause book will also require me to bring the book everywhere
  3. change the routine for night review to get the effectiveness and productivity
  4. The time should be fixed 30 to 60 minutes
  5. Routine for restoring energy
  6. Shower
  7. Food/drink intake
  8. Breathing (recovery routine?)
  9. Playing little games
  10. Write down goal and sub goal
  11. Write down activities
  12. Evaluate
  13. Plan for next day: big or detail?
  14. Put in google calendar

Time Diary: Observe, Analyze, Adjust and Automate

Based on Ramit Sethi, Productivity Pack that was posted on a blog I read

“Show me your time spent and I will show you what really important for you”, quote I heard from Ramit Sethi podcast with James Altucher, not sure whether it came from others.

“Show me you spending and I will show you what really important for you” (will be in another post) from Ramit also

Notes: i need to incorporate this as my daily routine, I observe this make me more self aware and reflective for my own behaviour and lead to improvement, it doesnt need to be exact, but few important tasks measured and concluded are well worth the time atention and decission for stop, continue or automate. Next question: how? What time? Prefer night rather than morning due to reflecting the day is still fresh and energy for analyzing and concluding is also enormous, I prefer not to spend it on the morning, morning energy should be focused on accomplishing the day goals not on reflecting yesterday and also get some upset due to not so good yesterday. What time exactly? Can it be intgrated with my test plan of Creating to do list in the evening/night? Yea it should. What is the format of the activity? There should be a template and archiving mechanism. Template for time diary (date, activity, time spent, result, feeling) and planning for tommorow (the productivity journal?, somewhere in my laptop) . Archivingn mechanism: paper or online (wordpress, evernote, Google calendar). The purpose of archiving: can be used for reflecting easily, used for today to do, I find it a hassle for reviewing lot of notes in online, imagine hoing through one year notes in online look like: 365 post or 12 post (1 post = 1 month), preview on monitor or print and then review. Compared with skimming a journal book of a year worth, but will have to sync the schedule with google calendar. Inlike writing to a book, like a feeling of caligraphy and letting thoughts translated to smooth movement and stay in the thoughts longer than the key stroking mechanism of typing with keyboard. Lets see if i can find the same enjoyment witth typing in phone or the keyboard, yes, i can, it s just the feeling of doing something trivial, sequencial, rhytmic and closurable. So the winner is? Within 3 minutes to decide: try online first for a week or so and try to find the suitable routine, sequence, template, and media. So the first try: online in wordpress post, create time journal category, use phone/laptop, use table template with 1 post = 1 month for the time journal and to do list (from the productivity journal). 

The routine:

  1.  review today activity from google calendar and memory  and
  2. Write down the journal 
  3. Obadaa: observe, analyze (energy, time, result, worthy), adjust (create rules, routine), automate (manual, elminate) 
  4. Create list to do for tomorrow 
  5.  put the schedule in google calendar 

Obaada: observe, analyze, adjust, automate

  1. Observe: create TIME DIARY journal of activity and time spent
    1. activity, time spent, output, feeling after completion
    2. Morning routine, 6.35-7.05: 0.5 hours, nothing, refreshed
    3. Writing, 8.00-10.00: 2 hours, 2 paragraph, tired
  2. Analyze: analyze the journal what does each item mean
    1. How is the energy level: increasing or depleted
      1. Is it working?
      2. Where/When does your energy go?
      3. Is it the right time for such work? morning person, day person, night person
      4. What tasks that drained my energy? Discussing business plan and eating McDonalds (whether the food or the activity)
      5. What tasks that giving me energy? When meeting with other and discussing ideas
    2. Cycle of work and rest
      1. Pay attention to peak time and rest time
      2. Do maximize the peak time and do rest or other light thing on rest time
  3. Adjust: Determine what to do based on that
    1. Set work or rest according to findings
    2. Work 8-11
    3. Rest 11-13
    4. Eat these before work

Repeat observe, analyze, adjust until getting the result you want

Find also things that you can AUTOMATE to increase efficiency

15 September 2016

  1. Sleep, 00.30-05.00: 4.5h, feels normal
  2. Morning walk, 05.30-6.00: 0.5h, feels good and thankful
  3. Breakfast and review, 6.00 – 6.40: 0.5h, cruising along

14 September 2016

  1. Sleep, 00.00-6.30: 6.5h, Feeling fresh after immediately take shower
  2. Review Biometrik and PB generate, 9.00-10.00: 1h, Specification Document & next review, feel on progress
  3. Setup Network Bolt, 11.00-12.15:1h, setup done, feel sluggish probably hungry
  4. Setup failover, 13.30-14.30Configuration for network failover, feel on progress, refresh after lunch and coffee
  5. SDP Eksternal, 15.00-18.30: 3.5h, Specification Document, feel accomplish and still on power
  6. Writing Blog, 19.00-20.00: 0.5h, time diary, feel ok afer

13 September 2016

  1. Waking Up, 6.35
  2. Morning routine without morning walk (3mins to relax and feel surrounding, 3 mins to faith, 3 mins for praying to others, 3 mins for gratitude), 6.35-7.05: 0.5h, Output nothing, Feeling charged after feeling sluggish after waking up.
  3. Review Test card, post blog and Planning, 7.05-7.55: 1h, Output: 2 blog post and planning for today, normal
  4. Fixing Internet 9.00-10.00:1h, Output: pay internet line and setting up, feels annoyed “this little twerp really get into my nerves, I shouldn’t be doing this if the backup line is running and not abused”
  5. Review and plan renovation, 11.00-12.10: 1h, Output: partition plan, feels done
  6. Meeting with client, 13.30-17.10:4h, Output: confirmation of addon contract, scope of work, feeling clear afteWriter getting addon contract
  7. Fixing internet, 17.10-19.00:2h, Output: pay another package for internet line that spent the quota, failed in trying to reset the lines, feeling wasted time for trying to reset the lines instead of just paying and go ahead
  8. Browsing , 19.00-23.00:4h, Output: information about Company registration, feeling a little usefull, but a lot of time spent on non useful, feel sluggish since comming home and dinner.
  9. Reading , 23.30-23.45:15mins, Output: general outline of transportation, feeling I know the basic, just let me go to the part that I don’t understand /know to learn something new, the sluggish feeling subsided, I felt more sharp, thats why I want to read.
  10. Blog, 23.55-00.05, Output: This post, feeling need to review and finish some stupid behaviors that I’ve done today, like “trying to setup instead just to pay up”, something is making me sluggish, the food? or dehydration? sleep deprivation?

21 November 2016

  1. 6:45, 6+hours sleep, awake, a little regret of not waking earlier at 5, few but too many dreams
  2. 15 mins: morning walk, feel strength
  3. 2 big glasses of water and Breakfast of cereal with milk
  4. 7:30 to 13:00 travel with grab to meeting, output: bug list, feel alert even without snack and not taken lunch yet

22 November

  1. 7, 6+ hours sleep, awake but not doing morning routine
  2. 11.30 – 2.5 hour meeting, feels tired probably not doing morning routing
  3. 15.00 onward, feel slight fever probably food or exhaust?

Routine / Habit List

Self Development – Habit Forming

Result Statement: Routine for forming habit / routine 

Completed – Ready to Use

  1. Reprogramming Habit by Identifying Underlying Need and Replacement Action
    https://fenced.wordpress.com/2016/07/28/test-01-reprogramming-habit/
    Description:
     by understanding what the underlying need in a certain habit and then replace the habit action with more constructive action that also fulfill the need, we can control (stop) the bad habit, not necessarily form new habit, but to control and able to stop.
    Example 

    1. Browsing habit
      https://fenced.wordpress.com/2016/07/28/test-01-reprogramming-habit/
  2. 5 times simulation: simulate physically the habit you want to do, so it became somewhat “muscle memory”.
    https://fenced.wordpress.com/2016/07/28/test-3-reprogramming-habit-create-new-habit-by-simulation/
    Description: based on easy sleeping e-book and Nike+ research, 5 times is the magic number for forming habit
    Example:

    1. waking up on alarm: practice the signal and the behavior,
      Test #6: Wake Up Simulation 5x before sleep for 5 day

      1. turn off the light,
      2. get into the blanket
      3. alarm triggered then
      4. wake up, stretch, go to bath room
      5. repeat 5 times
    2. browsing and social media addiction
      1. feel the “itch” for browsing and social media: bored, frustrated, need distraction
      2. open the browser and start typing the first letter for the web, f for facebook, etc
      3. stop
      4. do new routine <add here> for at least 30 seconds until “itch” subside
      5. repeat 5 times
  3. Test & Learn framework: to determine assumption, measurement so that any habit can be tested semi-objectively and concluded
    Description: Create test & learn card which contain hypothesis, step to test, measurement, criteria for validating hypothesis, observation result, insight/learning from observation, action to do
    Example:

    1.  Test #5: Bullet Proof Tea Increase Energy Level until Midday\
    2. Test #4: Using 3 Minutes Continuous Timer will Increase Productivity by Increasing Speed and Short Reflection

In Progress

Backlog 

Completed – Abandoned

Self Development – Health

Result Statement: Excellent Energy Level, Sustainable Long Term (easy to do and flexible), Strong, no side effect

Completed – Ready to Use

  1. Morning Wake Up: can be incorporated into habit using 5 times simulation
  2. Morning Walk of 15 or 30 minutes for priming physical and mind

In Progress

  1. Ketosis – using VCO only without butter
    https://fenced.wordpress.com/2017/06/28/test-6-ketosis-using-vco-to-increase-energy-level-until-midday-and-reducing-cholesterol/
  2. Awake + Sleep Routine (Draft)

Backlog 

  1. Occam Protocol for building muscles
  2. Short 20 minutes nap for refreshing: used when tired or require night work
  3. Ketosis – using VCO and Elle Butter
  4. Intermitent Fasting – autophagy, aging, metabolism, cardiovascular?
  5. Slowcarb diet

Completed – Abandoned

  1. Polyphasic sleep : everyman 3
    – failed due to schedule
    Test #3: Sleeping Pattern: Everyman 3.5 for 2+ weeks – Second Attempt
    Sleeping Pattern: Everyman 3.5 for 2+ weeks – Third Attempt
  2. Bulletproof Tea / Coffee for energy level: First test not satisfactory:
    – Discomfort in neck, need to mitigate against cardiovascular risk
    – Problem in the evening, lunch and dinner probably the cause
    – Careful for long term ketosis, selenium deficiencies – Mercury increase (Tim Feris), need to have off-day from ketosis (eat carb)
    Test #5: Bullet Proof Tea Increase Energy Level until Midday

Self Development – Productivity

Result Statement: Do the RIGHT THING first and then Do THINGS RIGHT, priority and attention based on Goal Alignment, Current Value, Future Potential

Completed – Ready to Use

  1. Podomori + 3 mins timer: 25 mins working session + 5 mins break session with 3 minutes timer within the 25 mins working session
    Test #4: Using 3 Minutes Continuous Timer will Increase Productivity by Increasing Speed and Short Reflection

In Progress

  1. Create SMART goal in evening / night, not on morning
    – Morning are just for Stretch Goal (the big goal), the nitty gritty planning (SMART goal) being done the night before to avoid draining energy in the morning due to SMART goal

Backlog 

  1. Night Routine (Journal, Evaluate, Planning) + Recovery Routine
    – Morning are just for Stretch Goal (the big goal), the nitty gritty planning (SMART goal) being done the night before to avoid draining energy in the morning due to SMART goal
  2. Midday Recovery Routine: (nap, tea, coffee, honey, food routine – gado-gado, nuts, what?)
  3. Loosen Up Routine: ((physical play? swim, with date’s friends)

Completed – Abandoned

  1. Stretch and SMART goal review: everyday

Self Development – Relationship

Result Statement: Strong

Completed – Ready to Use

In Progress

  1. When in Doubt, Routine

Backlog 

Completed – Abandoned

Business – Create New, Operation, Review

Result Statement: Minimum Viable Product that can be replicated first and scalable second 

Completed – Ready to Use

In Progress

  1. Efficiency Automation

Backlog 

  1. Manual creation routine
  2. Accounting Online
  3. Digital Marketing – Market testing through Google and Facebook

Completed – Abandoned

IT – Research and Development

Result Statement: Robust Research and Development framework that focus to be Effective first and Efficient second 

Completed – Ready to Use

  1. Speed Reading

In Progress

  1. Prototype development framework
    Prototype Development Framework  – Version 1.0 – Research – Concept – Develop – Evaluate

Backlog 

  1. Machine Learning prototype
  2. Big Data prototype

Completed – Abandoned

The World So Wide, Getting Stressed Out of Two Unturned Stones

Lately I am having some problems in the business that really captivate my emotion and mind, not good problems, rather toxic problems which lead to taking things personally. I found the following

  1. Money can’t do a thing to set me free from those problems that binding me, I can’t pay it to go away, I can use it to redirect the problem, but to expel the lingering thoughts from my mind and emotion, it score zero. I should decide on myself to reject, to choose my response and not being reactive, and this is independent on whatsoever of material things I possessed, whether a gazillion of money, a powerful position, social status recognition, years or decades of experience, it all came down to whether I will let the reaction control me, or I control the reaction and keep the lingering thought at bay. “A man that can control himself is stronger than one that conquer a city.”

On the grand of scale of everything, “star therapy” that Tim Ferris said, when we let our mind try to comprehend and see the stars above, so many galaxies, stars, planets and the unlimited space, our problems are just microscopic specks that don’t matter, the world won’t stop, the sun will keep on shinning the milky way will still travel 1/3 or 2/3 speed of light, amazing fact if I might say. The outcome of my problems are negligible, it’s not so that I can throw away the responsibilities of the problems, but to see it just as another problem to be processed in the queue of so many things to come. This too shall pass, and not to put them on a scale of a global nuclear threat.

When the pressure on mind or emotion became toxic, my decision making pattern became abnormal, after releasing the pressure and balancing them to a proper level, I can function better.

I also read a about several businesses that can generate big income that are related to what my current industry, I noticed that I am getting tied up by the current project, I squandered my time and resource just for this while it can be used for a lot of things.

Focus on things that can be leveraged and scaled, digital based!

Sleeping Pattern: Everyman 3.5 for 2+ weeks – Third Attempt

This is the third attempt,

  1. the first failed after having short term memory loss (cognitive failure) due to sleep deprivation,
    – mitigation for next attempt: need better physical endurance
  2. the second failed due the inability to discipline following the schedule,
    – pre mitigation: have better physical condition due to routine light exercise and breathing workout
    – mitigation for next attempt: pick a period for adaptation time where I can fit my daily schedule  to sleep schedule (no busy, hectic, close to deadline month)

So my preparation / pre mitigation for the third attempt

  1. Better physical condition: more rigid breathing exercise for 3 to 5 mins
  2. Better metabolism due to ketosis – low carb diet with Virgin Coconut Oil + tea consumption
  3. The next 4 weeks are better scheduled
  4. Handling of missing the nap
  1. Options:
    1. Immediately take a nap when time available and continue the next nap on schedule
    2. longer next nap: 2 times
    3. longer core time: form 3.5 to 4 hours
  2. Solution
  1. Asking the slack group for feedbacks especially for adaptation period
  2. 90 minutes longer core if nap skipped

Pattern alternatives

  1. GeneralNguyen: I think an ideal E2 for work is: Sleep from 02:30 – 07:00, nap around 13:00 and another nap around 20:00

Test Card

Title
Polyphasic sleep Everyman 3.5 (3.5 core sleep and 3x20mins nap) can be adapted in 4 weeks

Due Date / Duration
24 Feb to 25 March 2017 / 4 weeks

Step 1 – Hypothesis – Critical: 3 
I believe that Polyphasic sleep of Everyman 3.5 can be adapted in 4 weeks and have better  health, energy, focus and memory. In the 4 weeks adaptation period declines are expected, but it will disappear after 2 weeks.

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

  1. Try Everyman 3.5: 4 weeks for adaptation periodeveryman3-version2

    Core 1: 0000 – 0330
    (3.5h + 3h 10mins) I prefer 0000, because 2300 I usually still awake and watch TV
    Nap 1: 0640 – 0700
    (20mins + 5h  40mins)
    Nap 2: 1240 – 1300
    (20mins + 4h 40mins)
    Nap 3: 1740 – 1800
    (20mins + 6h)
    Busy 1: 0830 – 1730
    http://napchart.com/a2cd4

  2. No oversleeping
  3. Update this journal daily, every morning after core time

Step 3 – Metric – Time Required: 1
And measure

  1. Core and 3 Nap: 0 not done, 1 done, 2 oversleep
  2. Health: sick  1 – 5 no sickness
  3. Energy: sluggish 1 – 5 peak all the time
  4. Focus: worst 1 – 5 increasing very focused
  5. Memory: worst 1 – 5 very sharp
  6. Emotion: reactive 1 – 5 controlled
  7. Supporting habits: 0 – not done, 1 – do first option or take 1 serving, 2 – do second options
    1. B: Breathing exercise: 3/5 minutes: 0/1/2
    2. L: Light exercise: 15/30 minutes: 0/1/2
    3. O: Virgin Coconut Oil + Green Tea: 0/1/2
    4. W: Drink 2 glass of water on wake: 0/1/2

Week 1 

1 2 3 4 5 6 7
Core
3 Nap
Health
Energy
Focus
Memory
Emotion
BLOW

Notes:

  1. Day 2:

Week 2

1 2 3 4 5 6 7
Core
3 Nap
Health
Energy
Focus
Memory
Emotion
BLOW

Notes:

Week 3

1 2 3  4 5 6 7
Core
3 Nap
Health
Energy
Focus
Memory
Emotion
BLOW

Notes:

Week 4

1 2 3 4 5 6 7
Core
3 Nap
Health
Energy
Focus
Memory
Emotion
BLOW

Notes:

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

  1. Core and 3 Nap: are completed and the second week without any oversleeping Feeling
  2. Health >= 3 after 2 weeks
  3. Energy >= 3 after 2 weeks
  4. Focus >= 3 after 2 weeks
  5. Memory >= 3 after 2 weeks

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

Step 4 – Decision and Actions
Therefore, I will

Test Failures: Mayday everything is falling apart… Not

It has been 18 days since my last post, 2.5 weeks and everything is coming back to abnormal again, bad habits, feeling tired and sleepy all day long even after I had 6+ hours of sleep, rather than even I should probably use because on that.

When taking shower, I think to myself this is bad, really bad, I’m falling back again. But after second thought I remember about what Charles Duhigg said in the podcast, something like “When we see how our lives are a series of experiments, seeing success or failures on just another experiments results rather than a right or wrong result, we can learn on them”, so I don’t like it, my current condition, I don’t like it and how do I get here?

  1. getting addicted to social media,
  2. sleep more than I should,
  3. not eating compatible breakfast

The 2.5 weeks is an experiment of how I personally to achieved bad condition, low energy, wasting time, feeling half fulfilled, yeay I succeed quite insignificantly.

So, let’s start again on another experiment and see how it will come to fruition. First, based on my previous test and learn, I found that

  1. I can modify my waking behavior by practicing physical mental model 5 times of how I really get up from bed after hearing alarm
  2. Drink 2 glass of water and bread with peanut butter or a fruit
  3. Do 15 – 30 minutes morning walk to get warm up and ready for the day
    1. 3-6 minutes for breathing
    2. 3-6 minutes for relaxing
    3. 3-6 minutes for quiet time
    4. 3-6 minutes for praying for others
    5. 3-6 minutes for gratitude and today will be accomplishment
  4. Review Life purpose, Business Strategic Objective
  5. Create action plan for today
  6. Replace the urge for any social media and news by identifying what I really want to satisfy by doing this urge and use quiet time as the replacement

Those things above are tested, proven and verified by myself for myself, doesn’t have the same weight for others but bring results for me and that’s what matter. (notes for those who would try to duplicate)

 

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