Goal: De-clutter my space to de-clutter my mind Before After
Problems before change: I would walk into my room and feel instantly overwhelmed No room to do my work Did work on my bed Fall asleep without finishing work & without getting ready for bed get a bad night’s rest Took me a long time to pack my bag b/c I couldn’t find anything Condition of room worsened b/c no incentive to keep things clean/ organized
Results: Smile when I walk into my room Instant relief, feeling of relaxation Can find my belongings Keep it clean because now it is clean Place to do my work (my desk) - Actually go to bed, don’t just fall asleep Better rest, go through nighttime routine (put on pjs, brush teeth, wash face, remove contacts, etc.)
Piggyback:Cleaned up my desktop! and changed the background to something I found calming more organized more productive less “noise” Before After
Goal: Take time out of my day to do a little yoga Before After Yoga mat rolled up in closet Mat laid out in front of mirror
Problems before change: No “me” time in the day Felt guilty seeing yoga mat in closet but never bringing it out to use it Not getting a lot of exercise because too busy, and added setback of ankle injury Love yoga, but no time for it
Results: Whenever I have 5-10 minutes, I can easily sit on my mat and start doing yoga, or just lie down and relax 5-10 minutes often turns into a complete yoga session Quick and easy to do feels relaxing and I feel good afterward Feels squishy under my feet (I like this feeling)
Goal: not be so weighed down by my backpack everyday Choose ONE: laptop or iPad
Problems before change: Backpack really heavy because carrying too much Sore back! Never used both iPad and laptop anyway Couldn’t fit everything into my backpack
Results: Backpack much less heavy on a daily basis Only carry what I need have to think about what I need, more conscious of what I am bringing with me and what I can leave at home Get more work done because I have to choose whether I’m only bringing my iPad (best for reading) or laptop (best for typing -- writing assignments/ sending emails Have to be decisive – a problem I regularly wrestle with helped me plan out my day
Overall Findings: Keep it simple – simple behavior change big rewards Identify your goal, then think about how you can solve it (okay to use various methods *think starfish* and see which works best) Act when motivation wave is HIGH! If you set yourself up to succeed, you will Oftentimes, will achieve piggybacked rewards on top of intended
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