Sometimes we mistakenly think that the choice is between a bad situation and a better situation if we just kick ass hard/often enough. If you have tried frequent, emphatic asskicking and it hasn't worked, consider that the choice is actually between a bad situation and a bad situation made more unpleasant by a lot of ass-kicking. -> you are hereby forbidden to use any part of this material for self-recrimination. * Improving sleep
Regular bedtime and wake time
Your bed is for sleep, not for work or fretting
If you are awake for more than 20 minutes move to a quiet spot, read a book until you find you are nodding off
No screens in bedroom
No screens 45 minutes prior to bed
Reduce caffeine, alcohol. * Time outdoors, preferably in nature. Plan for winter. * Regular exercise * Reflective practice.What it looks like
regular
attendance to inner states while serving to “unstick” us from inner states
can be; regular exercise, prayer, meditation * Reduce drug use
includes caffeine, pot, alcohol. * Work hygiene
if you have trouble getting started, begin with 20 minutes of work
have work hours and a quitting time
have a dedicated work space
work outside of your home if possible * Social media (if you must)
take frequent breaks, you can always go back to it if you want after 1/2 hour * Managing worry
Compassion for worrying parts of ourselves; they are doing a very important job. They need coaching.
Office hours for worries. “The office is closed. Please come back at 10:45 tomorrow morning.”
Describing; “I am feeling worried”. “I am thinking about my exams.”
Write worries on stickies, place them on a piece of paper divided in half; left side is “In my control.” Right side is “Out of my control.” If there is a worry that you want to put in between, subdivide the worry until you are clear about what is in your control and what is not in your control
Worry as “dealing”. Am I mistaking worrying for doing something useful?
Set times to revisit decisions. Don't rehash at unscheduled times. * Maintain connections. * Don't focus on happiness, focus on doing good for yourself and others.