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

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

Test #5: Bullet Proof Tea Increase Energy Level until Midday

TEST CARD

Title
Bullet Proof Tea Increase Energy Level until Midday

Due Date / Duration
April 27, 2017 / 1 week

Step 1 – Hypothesis – Critical: 3
I believe that consuming Bullet Proof Tea as breakfast with correct dose can increase my energy level (eliminate Brain Fog) until Midday and preferably until afternoon

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

  1. Drink Bulletproof Tea as breakfast and eat nothing until lunch time,
  2. Using the following recipe and dosage
    1. Green Tea
    2. 2 tablespoon of Virgin Coconut Oil
    3. 2 tablespoon of Butter

Step 3 – Metric – Time Required: 1
And measure

  1. Energy Level until Lunch Time : low 1 – 5 high
  2. Energy Level from Lunch until Afternoon: low 1 – 5 high
  3. Energy Level from Afternoon until midnight: low 1 – 5 high
  4. Overall Health: feel side effects 1 – 5 prime health
1  2 3 4 5 6 7
EL – Lunch  4  5 5 4  4  4
EL – Afternoon  4  4 4 2  4  4
EL – night  4  3 4 2  3  2
Overall Health  3  4 4  4 4  4

Notes:

  1. Day 1
    1. Seems like I was having energy / food deficiencies before starting, so I felt like having lack of energy and slight hunger all the time. After first day I feel very satiated and all the symptoms of hunger subsiding
    2. Lunch is chicken with a little bit of rice
    3. Energy till nigh are all good
  2. Day 2
    1. Good day till lunch
    2. Lunch with bread + peanut butter and chicken
    3. Dinner with instant noodle
    4. I feel not so prime during afternoon and sluggish in night
    5. I get what I eat for
  3. Day 3
    1. Lunch with rice + chicken
    2. Dinner with chicken steak
    3. Found food d
    4. elivery service which will make food selection easier, though costlier
  4. Day 4
    1. Morning house cleanup, medium exercise
    2. Feel slightly hungry during morning, 2 yawn
    3. Lunch with bread and rice, feel sleepy, feel tired
    4. Dinner with rice, feel sleepy
  5. Day 5
    1. Running out of coconut oil and use only butter
    2. Lunch with rice + chicken,  a glass of coffee+ milk
    3. Dinner: spaghetti and pizza
  6. Day 6
    1. Lunch: rice + chicken + vegetables + egg
    2. Dinner: late dinner, feel below normal during it
    3. Notice slight discomfort on neck area, like inflammation
  7. Day 7
    1. Run in the morning
    2. Using new Virgin Coconut Oil which just arrived
    3. Doesnt feel any differrence with the usual

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

  1. Energy Level until lunch : >=4
  2. Energy Level until Afternoon : >= 3
  3. Overall Health >= 4

LEARNING CARD

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

Step 2 – Observation – Reliability: 1
I observed

  1. Result 

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

  1. Feel hunger before lunch time

Step 4 – Decision and Actions
Therefore, I will

  1. Test day without bulletproof tea, how bad? 
  2. Need more nutrition
  3. Explore more for after lunch and after dinner

Test #2: Stretch and SMART Goals increase sense of fulfillment and productivity

Test Card

Title
Using Stretch and SMART goals to increase sense of fulfillment and productivity

Due Date / Duration
July 21, 2016 / 1 week

Step 1 – Hypothesis – Critical: 1
I believe that using Stretch and SMART goals every day will increase my sense of fulfillment and productivity.

My stretch goals are

  1. Personal life purpose
  2. Strategic objective of my businesses

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

  1. printout my personal life purpose and strategic objective of my businesses
  2. review my stretch goals every morning
  3. choose some activity that match my stretch goals
  4. create SMART goals for that activity in that day

Step 3 – Metric – Time Required: 1
And measure

  1. Doing the review of stretch goals and planning for SMART goals, value 1: No, 2: Half, 3: Yes
  2. Sense of fulfillment for that day, value 1: No, 2: Yes, 3: Very
  3. Task completed on that day, value: 1: No, 2: yes, 3: Faster
1  2 3 4 5 6 7
Do Review  2 2 3 3 2 2 2
Sense of Fulfillment 1 2 3 3 3 3 3
Task Completed 1 1 1 1 1 1 1

Notes:

  1. Day 5: it difficult to create SMART goals and complete them in that day

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

  1. Sense of fulfillment average > 1.5
  2. Task completion average >1.5

Learning Card

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

Step 2 – Observation – Reliability: 1
I observed in 1 week

  1. Doing review and planning average is 2.29, which most of the time I only do reviewing Stretch goal and identifying what I really need to do to achieve them.
  2. Sense of fulfillment average is 2.4, above the 1.5 criteria, which means this confirm that reviewing and identifying what to do can increase sense of fulfillment
  3. Task completed average is 1, which means this doesn’t affect productivity

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

  1. The hypothesis are half proved that by reviewing stretch goals and identifying activities to achieve them every morning can increase sense of fulfillment but not with the SMART goals and productivity increase.
  2. To create SMART goals for today activities are hard,
    1. it require more focus, time and effort to create and the tasks cannot be completed within one day, especially if the task are broad and have many unknown factor.
    2. or I need to find a suitable format for short SMART goals that compatible for daily task
  3. Productivity or task completion are low probably due to lack of SMART goal

Step 4 – Decision and Actions
Therefore, I will

  1. Test for creating SMART goals will increase productivity / task completion rate

Test #1 – Reprogramming Habit by Identifying underlying need and replacement action

Testing Card

Title
Reprogramming Habit by identifying underlying needs and replace the action to fulfill the underlying needs

Due Date / Duration
July 21, 2016 / 1 week

Step 1 – Hypothesis – Critical: 1
I believe that by reprogramming habit can be done by identifying the underlying needs of the habits and then replace the habit by other action that can fulfill the underlying needs.

My habits are getting distracted by viewing social media, news site, reading comments, manga sites which can take a lot of my time and at the end of the day feeling unproductive and unfulfilled.

The underlying needs are

  1. Feeling of bored: when waiting for some work to load, I feel bored and need something to fill my time
  2. Need excitement: what’s new
  3. Need progress: I should be doing something, reading news is making me more knowledgeable
  4. Need certainty and closure: on complex tasks which I don’t have the solution yet, I went to manga sites to follow stories which are made by authors, the tension, how the character respond and solve it, the character know what to do and not just being idle. When watching those I feel the certainty and closure not like the problems that I am facing off against.

The replacement action is praying or meditating to feel the presence of God, which should answer my needs of feeling bored, excitement junkie, progress by giving up worries and certainty by trusting / have faith for help from God

Step 2 – Test – Cost: 1 – Reliability: 1 (limited time and sample)
To verify, I will

  1. change my desktop and smartphone background wallpaper to something related with Praying or Presence of God to remind myself of this new routine
  2. switch the action to pray or feeling the presence of god, every time I get distracted and going to open social media, news site or manga sites
  3. and stay there until needs get fulfilled or subsided

Step 3 – Metric – Time Required: 1
And measure

1  2 3 4 5 6 7
Needs Arise  8  9 6 6 5 4 4
Distracted 0 0 0 0 0 0 0

Notes:

  1. Day 4 & 5: the relapse or needs arise for distraction were reduced significantly but not yet forming a new habit, I still consciously need to stop and change the course of action.

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

  1. Needs arised and Distraction equal zero
  2. Action are totally replaced

Learning Card

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

Step 2 – Observation – Reliability: 1
I observed in 1 week the relapse/need arised were reduced from 9 per day to 4 per day but didn’t yet formed a habit, still require conscious effor to change course of action

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

  1. By replacing with feeling the presence of God, the needs are fulfilled,
    1. it take under 1 minutes to fulfill and going back
    2. addiction/relapses was reduced
    3. though not completely eliminated
  2. At stressful time, relapse occurred more frequently
  3. I can let loose following the relapse but controllable, just a moment and then stop
  4. Habit was not formed but the will power required to switch was low, can be done easily without a lot of effort
  5. I found myself able to focus more on work and being more productive

The hypothesis of reprogramming habit by replacing the action of fulfilling underlying needs can be concluded as

  1. It successfully change and put the habit under control
  2. After 3 days the relapse will decrease
  3. Habit was not formed in 1 weeks, though it is not necessary to change the habit because the most important result is to stop the old habit. Having a new better habit will be positive but having able to stop and control over bad habit is what really matters.

Step 4 – Decision and Actions
Therefore, I will

  1. Continue to handle relapse this way and hopefully form a new habit
  2. If I find other bad addictions, behaviors or thought patterns that are hard to change then
    1. Identify the underlying needs
    2. find alternative positive actions to fulfill those needs
    3. stick with it for at least 3 days without allowing relapse
    4. depending on the needs and the action,  the needs can be fulfilled under 1 minutes which really a very short time.
  3. Further tests related to goal are not required due to success in stopping and controlling the bad habit
  4. But test on how to made a new habit can be interesting though.

Some candidates for changes are

  1. Wake up habit
  2. Response to kids attitude
  3. Being Passive when learning, meaning only analysis without syntehsis