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PostPosted: Mon Feb 13, 2017 4:48 am 
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Ex 15: What did i learn?

A lot! Went a long way already, still lots to go though.

Did some more dreamlining & squeezing non-essential time-wasters this weekend, and ended up with just 4 categories:

  1. Work : Main goal / DCA! min 40% of available time!
  2. Energizing: Supporting the goal. Nutrition, Excercise, meditation, hygiene, socialising: max 40% of available time
  3. Recuperation: CAN contain constructive PR, also low en activities & sleep, max 40% of all time
  4. Overhead: commuting, chores, max 20% of all time


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PostPosted: Tue Feb 14, 2017 8:54 am 
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Ex 16 - 17 together

>> I. Consider the POSITIVE role that addiction has played in your life. What purposes has it served (think short-term, not long)?
Escapism, stress relief, ignorance. Justification, external confirmation (other fields), finding pleasure in rebellion, in hurting myself, upping the challenge and making others pitty me.

>> What ELEMENTS does your addiction have:
<PRocrastination> has to me:
* a danger/suspence avoidance element:
** not getting caught, while it's a public secret (everyone knows, no-one cares/is hurt except me)
** acting like being owner, while i'm actually enslaved by CC
* Sensory elements:
** tactile: unlocking phone, typing fav urls,
** auditory: Clicking, hearing programs start,
** visual: program interfaces, seeing avatars.
** Taste is part of it, through nutritional escapism <coffee, tea, fruit, water>.

*A mental/power element:
** ability to express creativity
** ability to score and make results in other, nonsignificant domains

* a habit element:
** the day is wasted anyway, so what the hell
or ** the day was great, now i earned my PR-portion...

* Hit/high:
** The excitation/anticipation of having new messages waiting or not...


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PostPosted: Wed Feb 15, 2017 3:27 am 
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Ex 18:
18: >> Consider one of your own compulsive rituals. Identify circumstances when each of the three filters (time, habituation and intensity) have come into play. Make sure that you understand each filter to the point where you are able to identify them as a ritual is being performed. Post these personal examples in your recovery thread.
Circumstances,
  • Time filtered: Risk timeslots: when arriving at office, just before lunch, late afternoon, Evening @home.
  • Time filtered: Duration: Typically a blocks of 10 minutes up to an hour. Reset to good (productive) behaviour typically lasts just 10 mins to 30 mins.
  • Habituation filtered: Activating events: Often starts with browser, just one pageview, and then off-path i go...
  • Habituation filtered: Activating events: Distracted with music instead of focussed
  • Habituation filtered: Limiting Beliefs/thoughts: just 30 minutes, not worth starting anew now.
  • Habituation filtered: Limiting Beliefs/thoughts: I'll do <that/frog-task> later...
  • Habituation filtered: Limiting Beliefs/thoughts: I'll wait for motivation/enthusiasm to kick in.
  • Intensity filtered: just one external hit: checking facebook, mail, fora.
  • Intensity filtered: Looking for the perfect quote or pic.
  • Intensity filtered: I need more input.


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PostPosted: Wed Feb 15, 2017 3:29 am 
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Ex 19: Become 'hyper-aware' of the healthy and unhealthy rituals that you engage in — as you are engaging in them.

I confess: "Yesterday i had a major PR-indulgence... :e:

I managed to recover partially towards the end, by planning & investigating the rational-emotive behavior therapy, REBT / CBT, which focusses on reframing irrational Beliefs/Thoughts, triggered by Activating events, leading to detrimental behaviours and consequences...

Quote:
There is usually no way to get better and stay better except by continual work and practice in looking for and finding one’s core irrational beliefs; actively, energetically, and scientifically disputing them; replacing one’s absolute "musts" (rigid requirements about how things should be) with more flexible preferences; changing one's unhealthy feelings to healthy, self-helping emotions; and firmly acting against one’s dysfunctional fears and compulsions.


Today, I choose things to be different! I identified limiting, irrational beliefs & thoughts. Reformulated supportive rational thoughts, and planned for succes!

Former belief: there is no point. I'll never complete this. There is no way i can finish in time.
Current belief: i can take a small constructive step today, bringing me closer to my goal. It is irrelevant when i finish, all that matters is that i start #now, and give it my best effort!

This post/excercise answer will be updated over the remainder of this week.


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PostPosted: Tue Feb 21, 2017 3:26 am 
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It's been 6 days to my last post, yet i've been busy wrt PR Ex 19:
Become 'hyper-aware' of the healthy and unhealthy rituals that you engage in — as you are engaging in them.

I've been quite productive lately! Only a few minor mis-alignments of attention (how's that for a euphemism?), but mostly deep work and focus, even in moments i was not motivated!
Evenings were deep relaxation, more relaxing than constant connectivity.

Quite a transformation compared to three weeks ago! The urges are still there, just not the automatic response. The main gamechangers for me so far, are the window and tab limiter, and a weekly reporting to my superiors of what was finished, and what is in the pipeline for next week!

Next update friday, and starting Ex20 mid next week.


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PostPosted: Tue Feb 21, 2017 8:55 am 
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It's been 6 days to my last post, yet i've been busy wrt PR Ex 19:
Become 'hyper-aware' of the healthy and unhealthy rituals that you engage in — as you are engaging in them.

I've been quite productive lately! Only a few minor mis-alignments of attention (how's that for a euphemism?), but mostly deep work and focus, even in moments i was not motivated!
Evenings were deep relaxation, more relaxing than constant connectivity.

Quite a transformation compared to three weeks ago! The urges are still there, just not the automatic response. The main gamechangers for me so far, are the window and tab limiter, and a weekly reporting to my superiors of what was finished, and what is in the pipeline for next week!

Next update friday, and starting Exercise 20 mid next week.


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PostPosted: Wed May 17, 2017 3:18 pm 
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Oops. Lost sight of this site for a while!

But been toiling upwards nevertheless.
Upwards and onwards, procrastiation is nearly out of my system! :-)

I'm focussing on excercising moe, getting more sleep, less coffee.
Planning the day the day before is helpful, so is analysing the day, and staying busy during the day. Busy generates enthusiasm! :-)

Excercise 20

Before, my addiction was a way to waste time, to spend the day, to get through monotenous days. Now, my enviornment changed, away from the monoteny. So no need anymore to indulge in PR.


1) Examine your addiction and the role(s) that it has played in your life to date. Look across your life span and identify the progression of the addiction, the sustainment of it, the absence of it and/or the stifling of it. Look at the major transitions that you have experienced (childhood to prepubescent teen; prepubescent teen through teenager; teenager through young adulthood; young adulthood through adulthood; explore also any major traumas that you have endured (parental divorce, sexual abuse, moving to a new school or neighborhood, etc.) and identify the role that addiction (or the rituals that eventually developed into an addiction) played in helping you through that time period.

2) ... What would it feel like for addiction to come back into your life? Would it be a rapid collapse or a subtle progression? What signs would you look for? What actions would you take? I often collapse rapidly. I now check my happiness and business level regularly. If it drops, that's a risk enabler. But I have plenty of todo's, not to let it drop any time soon! Increased planning and taking on huge side or work projects.


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