Monkey Tamers United
Hey Monkey Tamers! @fitnessgurl@Wobbegong@MaD MaLKaV@Shello@Judge@Xyndjrn
I started this thread 2 months ago and failed the most. I thought about not doing a challenge this month but now I decided to buy a running watch for some motivation. I had depression and anxiety and was home for almost 3 months and not working. The depression and the anxiety are (almost) gone. But I did fall back into bad habits: Eating too much, not going out into the sun, just sitting home watching Netflix. In two months I write my exam and I avoid learning for it. It's really imortant for me to pass it because I want to leave the company where I do my apprenticeship. It took me a lot of courage to go back into this company and now I am going crazy because of boredom. My boss refuses to give me other tasks besides cooking coffee and filing away papers. this company was once the reason for anxiety and depression. It won't be a second time.
The Power of Habit
I really can recommend everybody to read "The Power of Habit" by Charles Duhigg. For those who don't want to read the whole book here is a short summary.
Building new habits is harder than to change old habits. To explain changing old habits I use an example from the book:
1. Identify the routine (the behaviour you want to change)
Imagine you work in an office. Each afternoon you stand up, go to the cafeteria, by a cookie, talk with colleagues, then go back to work. You feel good after talking to colleagues while eating your cookie. Then you feel bad. You got already some pounds but you can't stop yourself. You even ignore the post-it at your desk: No more cookies!
2. Isolate the cue (the trigger of the habit)
need for a break, hunger, need for social contact, boredom...?
cookie, distracting, socializing, a burst of energy because of sugar...?
4. Make a plan
In Duhiggs case it was the following:
Cue: around 3:30 in the afternoon
Routine: going to the cafeteria and eat a cookie
Reward: social contact
Plan: Set an alarm, go to a friends desk and talk for 10 min.
He felt better ending the day after talking to a friend.
Spreadsheet to track our habits.
1 - you committed to your habit
0 - you failed
Don't worry if you fail sometimes. Don't feel bad about it. Don't be angry at yourself. At the end, you will beat the monkey that distracts you from your good habit
1. Post you cue, your routine (the habit you want to build) and your reward
2. Commit to your habit and track it.