Every so often, it happens. I find myself stuck in a negative habit pattern, and, despite the fact that I know I am annoying myself, I can't seem to turn it around. This is when I do a "reset." I make a firm decision that enough is enough. Then I go through a brief, concerted period of focus until I'm back where I want to be. This particular time, I needed to reset my sleep habits.
I identify as a night owl. I started having insomnia problems at age seven. It's always been a struggle for me to wake up early, and I'm slow and dopey for the first couple of hours after I wake up. Still, sleeping during the day is not a viable lifestyle for me, even though I set my own schedule. It's hotter and brighter, and the leaf blowers and lawn mowers start up early. At my current house, I live across the street from a school. When my natural tendency to stay up late starts creeping up on me again, I wind up sleeping about three fewer hours per night. Enough to get by, but not enough to make me sleepy enough to go to bed earlier. Hence, the need for the reset.
I had been up until 4 AM and hadn't been able to fall asleep easily. My husband wakes up at 5, so clearly it was high time for me to do the reset. I set the alarm for 8:30 AM and made myself get up. The priority at this point is to STAY AWAKE until at least 8 PM. Taking even a brief nap spoils the reset, meaning I have to try it again.
Note that a reset for any habit will only work when you are fully convinced that you are DONE with the self-annoying habit. This is not a willpower thing. It's a decision thing. Gradual transitions don't work well for me; I get too impatient. I'd much rather push myself hard and get something over with quickly, like ripping off a bandage.
When my alarm went off, I was so tired I felt nauseated. This seems to be a blood sugar thing for me; I started having it when I was maybe six years old. I know it goes away, though, so I got up and had some tea. I was fine for a few hours.
There are two methods to fight drowsiness: physical activity and natural sunlight. I have been known to walk as much as seven miles on a reset day, just to keep moving and be out in daylight. For a sleep pattern reset, outdoor natural lighting is a major factor in regulating sleep and wake hormones. Given adequate nutrition and hydration, hormones will get the job done, unless, like me, you are a Type A workaholic who has trouble deciding to shut down at the end of the day.
As far as physical activity, I always use a reset day to do low-level tasks. This includes regular housework, but also nitpicky details like wiping down baseboards, dusting the tops of door frames, and wiping down cabinets. The common reaction is to believe (not just say, but believe) that I Am Too Tired For That. I look at it from the contrarian perspective that I Will Not Waste a High Energy Day on Scutwork. I do at least minimal housework even when I have the flu. No matter how sick or tired I am, I can still drop clothes in the hamper, I can still put a dish in the dishwasher, and I can still put things in the recycling bin or trash can. On days when I'm feeling great and bursting with creativity, I can put all my focus on that and have fun, because nothing else needs to get done. Why on earth would I spoil a day when I'm feeling good with a backlog of chores?
Part of this involves differentiating between System One and System Two types of tasks. My work is almost entirely System Two, needing to concentrate hard and not being able to work with distractions. I need to beat back the System One tasks so they don't drain my mental bandwidth. System One includes all housework, most mending and repair work, almost all mail, most filing, some phone calls, and a surprising amount of computer work. In my case that means skimming email, updating spreadsheets, organizing photos, formatting images, loading stuff on my blog, bookmarking news articles, and several other routine tasks. If I can listen to a podcast and do the task effectively at the same time, it's System One.
The great thing about a reset is the day after. I wake up well rested at a reasonable hour. That's reason enough to do the reset. Ah, but then there are the bonus externalities. My house is gleaming. The weird little tasks on my 101 List are caught up. I've even blasted through my podcast queue. I've chosen one of two possibilities.
What comes naturally. Fall into a rut and get stuck there. Feel a very, very low level of energy. Be distracted by things I wish didn't annoy me, but they do. Feel like every day is like yesterday and that tomorrow will be more of the same. Start to doubt my ability to do anything in life. Feel sorry for myself. Wish I hadn't been "born this way" or that this hadn't "happened to me." Ah, me, what am I to do?? This is the fixed mindset trying to hypnotize me into a lesser life.
Bias toward action. Know that nobody but me can do anything about this situation. Probably nobody other than me cares, either. Get up and move my body. Take even the tiniest actions that will improve mine or anyone else's life in even the smallest way. Feel convinced that I have the power to control my attitude, my behavior, and my personal environment. Feel proud of my stamina and drive, both of which I am strengthening by facing challenges. Give thanks to my mentors for all the memoirs and biographies from which I have drawn examples. Look for the "level-up." I didn't "feel like it" and I wasn't "in the mood" - but I DID IT. I got through it. I've done it before, in fact I've been through worse, and I can do it again if I need to.
Resets can be useful in many situations. Another sleep-related one is taking NyQuil during a cold; I have trouble sleeping for two or three days after using NyQuil for even one night. Other reset opportunities include overeating (skip breakfast, drink water, eat vegetables); stomach bug (take probiotics for ten days); jet lag; messy house (turn on radio, clean all day); clearing out a storage unit; or breaking a dependency on a pharmaceutical (nasal spray, maybe?). Not all resets can be done in one day, but many can. A short reset can be good psychological preparation for a longer reset. (Weight loss, demolishing debt, remodeling a room).
The point of a reset is that I feel like I need one. A secondary benefit is that a reset reminds me that I don't need perpetual problems in my life. Almost all problems can be dealt with cleanly and quickly. Tolerating a lower quality of life means that I GET a lower quality of life. I won't settle for annoying myself or disappointing myself. Let's get started and get this over with quickly.
I've been working with chronic disorganization, squalor, and hoarding for over 20 years. I'm also a marathon runner who was diagnosed with fibromyalgia and thyroid disease 17 years ago.
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