3. Top 3 focus behaviors from our focus map last week:
● For three months, every Saturday we will each add 3 nature images onto one
wall of our living room (posters and photos of natural scenery) until the wall is
entirely covered with nature imagery.
● Buy a bird of paradise potted plant from OSH on Saturday and place it next to
our computer work bench.
● Every morning for the 30 min after we wake up and for the 30 min after we go
to bed, play ambient jungle/rainforest/nature sounds from a Spotify playlist.
4. Every morning for the 30 min after we wake up and for the 30 min after we go
to bed, play ambient jungle/rainforest/nature sounds from a Spotify playlist.
● Why 30 minutes after waking / before sleeping?
○ During this time I am lying still in bed, my attention isn’t distracted by other
matters (work, commute, exercise.) This is a good time to truly immerse
myself in nature sounds
○ Close my eyes, listen, imagine...
● Source of music? Spotify!
6. Spotify = gold mine for nature sounds
An amazing variety of bird sounds!
Thank you Cornell!
Soothing whales!
Calming water ambient noise
How many adjectives
can you come up with
to describe rain?
7. Are behaviors changing?
YES!
Why? Consistent trigger: when getting into bed and checking my phone for
the last time, go to Spotify and turn on the ambient nature playlist (30
minutes of nature sounds before sleeping).
When we wake up in the morning, the playlist is still playing from the
night before, so no trigger is even needed for this part (30 minutes of
nature sounds in the morning)
Ability: Spotify makes it really, really easy to gather a playlist of nature
sounds.
Ability: my boyfriend owns hi-fi excellent quality speakers he built
himself, that my phone plugs into. The speakers helps the nature
sounds feel realistic and immersive.
8. Possible next steps...
● Reinforce behavior: remember to congratulate myself for remembering to play the
Spotify playlist before bed -- associate positive emotions with this behavior
● More variety to the playlist?
○ Right now it seems like most ambient nature sounds are concentrated around
4 categories: rain and thunder, jungles, babbling of streams, forest with birds.
○ Is there a way I can integrate more variety to my playlist?
● Spread this behavior beyond our household
