Rebuilding After Unhealthy Habits: A Personal Journey
Written on
Chapter 1: Acknowledging the Struggle
Last month proved to be quite challenging for me. I aimed to enhance my skills in coaching and organizational development, but instead found myself engrossed in cryptocurrency investments. This led to a dependency on technology, keeping me up late as I anxiously tracked market fluctuations.
During the last week, I attended a meditation retreat organized by Plum Village, a community founded by Thich Nhat Hanh. For the duration of the retreat, I completely disconnected from screens. The atmosphere was liberating, especially since I could finally remove my mask around new acquaintances, a first since the onset of the pandemic.
As I meditated with fellow participants, it became painfully clear that my relationship with technology mirrored the compulsive nature of substance addiction. I realized I wanted to change my relationship with tech rather than eliminate it entirely. Despite its advantages, I had become entangled in a toxic cycle, using technology as a means of avoidance rather than confronting my discomfort. This cycle contributed to feelings of depression. However, after five days of meditation, I experienced a renewed sense of joy and happiness that had eluded me for weeks.
How does one initiate a fresh start? Following the retreat, I feel well-equipped to make positive changes and have committed to establishing clearer boundaries and a more structured daily routine.
Section 1.1: Establishing Boundaries
I recognize that my good intentions can easily be overshadowed by certain activities like online gaming or crypto trading. To prevent this from happening again, I plan to experiment with various limits on my internet usage.
Subsection 1.1.1: Avoiding Phone Use During Breaks
Upon returning from my meditation retreat, I realized that switching from my laptop to my phone during breaks did not recharge my energy. In fact, my heightened awareness revealed that these breaks made me feel more fatigued rather than invigorated. What I thought were rejuvenating breaks turned out to be just more unproductive screen time.
Subsection 1.1.2: Ending Screen Time Earlier
My second adjustment involves refining my existing habits around technology use. Previously, I found success in taking tech-free weekends, completely disconnecting for 24 hours. Additionally, I've adopted good sleep practices by ceasing screen time an hour before bed.
During my retreat, where screens were entirely absent, I experienced vivid dreams each night—something I rarely remember. This experience sparked my interest in dreaming and retaining my dreams more frequently. I'm now committed to halting screen usage 2-4 hours before sleep to enhance my ability to recall dreams, just as I did during the retreat.
Section 1.2: Restructuring My Daily Routine
Another significant change I plan to implement is restructuring my daily schedule. During my sabbatical from Google in 2017, I discovered my preference for mornings without meetings. Since then, I've generally reserved my mornings from 9 AM to 1 PM for creative work. Although this has not been consistent, I've managed to maintain this schedule about 70-80% of the time, thanks in part to my next role as a data scientist, which involved fewer meetings.
However, I observed that I was allowing large blocks of time to be consumed by non-creative distractions, such as online games, whenever I encountered challenging tasks.
Inspired by my meditation retreat, I've adjusted my structure. I noticed the effectiveness of shorter focused tasks, like an hour of walking meditation, complemented by breaks for rest and reflection. Now, I have categorized tasks with designated buffer times during my no-meeting hours. In fact, I'm currently writing during one of those dedicated periods! This new approach ensures that I build breaks into my schedule while maintaining clarity on my goals for each time slot. I'm eager to see how this plan unfolds.
Chapter 2: Insights for Personal Growth
The first video titled "The Science of Making & Breaking Habits" explores the psychological mechanisms behind habit formation and change. It offers valuable insights into how we can reshape our behaviors for better outcomes.
The second video, "5 Scientific Rules for Making & Breaking Habits in 2023! | E208," outlines practical strategies for modifying habits based on recent research. This resource can be beneficial for anyone looking to change their lifestyle.
In conclusion, I hope my experiences resonate with you, whether you are aware of an addictive habit needing change or simply seeking a reset. How you manage your time is akin to managing your life; thus, making intentional choices can significantly influence your well-being! I would love to hear about any effective strategies you employ to overcome addiction or unproductive behaviors.