Friday, July 19, 2013

Make habits stick

1. Make “micro quotas” and “macro goals”

a. Macro goal: Graduate.
- Read lessons and cases.
- Digest lessons and cases.
- Practice reciting if on deck.
- Practice answering exams.
- Research and write papers.

b. Macro goal: Pass bar.
- Read provisions and digests.
- Memorize important provisions.
- Practice answering exams.

c. Macro goal: Be healthy.
- Sleep on or before midnight.
- Sleep from 6 to 8 hours.
- Wake up from 6 am to 8 am.
- Drink 6 to 8 glasses of water.
- Eat breakfast, lunch, and dinner.
- Eat rice, fruits, and vegetables.
- Brush teeth after every meal.
- Stand and sit up straight.
- Drink milk before sleep.
- Wash before you sleep.
- Drink your medicine.

d. Macro goal: Be organized.

1. Organize time.
- Make a to-do list for the next day.
- Wake up, take a bath, and eat breakfast.
- Work in the library or a quiet restaurant.
- Charge the tablet in the library.
- Take breaks or eat between sessions.
- Call home, drink milk, and wash.
- Work at the study table before midnight.
- Keep the tablet in the bag, not at the bed.

2. Organize paper.
- Sort school papers in locker by subject and use.
- Sort school papers in house by bar subject.
- Use colored folders to sort school papers.
- Sort family papers by person and use.
- Use folders and racks to sort family papers.
- Dispose old newspapers, receipts, and flyers.
- Sell used paper and other recyclable items.

2. Create behavior chains

If it is 8 am on weekdays, then get down from bed.
If it is 7 am on weekends, then get down from bed.

3. Eliminate excessive options

- For breakfast, eat at Rodics, McDonalds, or Jollibee.
- For lunch, eat at Gyu, McDok, Lola Lita, or UFS.
- For dinner, eat at Gyu, McDok, Lola Lita, or SC.

4. Process plan (but don’t fantasize)

- Planning: focused attention on steps to reach goal
- Emotion: reduced anxiety.

5. Eliminate “ah-screw-its”

- Examine your habit and find exactly where things start to break down: It was easier to just stay in bed.

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