. follow the thread and become a charming one

Be Unstoppable

Steps: 1) Identify negative thoughts that pop into your mind and write them down 2) Understand the distortion happening with each thought 3) Write a reframed positive version of those thoughts 3) Speak those new positive thoughts as affirmations each day

1. Positive Thinking

Steps: 1) Set one, specific, measurable fitness goal and write it down 2) Make it simple and easy to achieve Eg. 10 pushups before bed 3) Log it daily, keep it simple in the beginning 4) Try to improve on the goal each day/week Eg. 1 more rep

2. Exercise 

Steps: 1) Choose one task you want to get done 2) Plan and dedicate a block of time to do the task 3) Set a time limit to achieve it in 4) Turn your notifications off to get rid of distractions 5) Deep work until the task is done

3. Single tasking 

- Stop procrastinating - Become a top 1% male - Build unstoppable habits - Gain top tier confidence Read "Iron Clad Discipline" and become an unstoppable man.

4. Men, if you want to: 

Steps: 1) Choose an early and consistent waking time 2) Find your intentions for the morning (Workout, homework, business ect) 3) Choose productive habits that align with your intentions 4) Start with a big and healthy breakfast

5. Morning Routine 

Unstoppable people are like warriors. They are always ready to take on the world. They are guided by a light from within, full of boundless energy and unwavering in their goals. They have learned to activate their natural talents and develop the skills necessary to achieve whatever they aim for.

Understand yourself and those around you.

psychology

Psychology

personaldevelopment

Personal Development

<ul><li>We live in a world where people are so afraid of being disliked that They would rather change their whole personality than accept the fact that there are people who dislike them. </li><li>Just by this deep-rooted desire to be liked by everyone Sometimes we even choose a career we do not want and we choose to hang out with people we barely could stand. And for what?</li><li> Even then, there are people who dislike you and there are people who dislike me.</li></ul>

The Courage to be Disliked

It is true that nobody wishes to be disliked. But look at it this way: What should one do to not be disliked by anyone? There is only one answer: It is to constantly gauge other people’s feelings, while swearing loyalty to all of them. If there are ten people then you have to swear loyalty to all of them. When you do that, disapproval by someone is inevitable. You’re nothing but a politician who has fallen into populism, you have no stand but to please other people's needs.The real Freedom is being disliked by other people. It is proof that you’re being your authentic self

What is Real Freedom?

Some people deal with dislike or disapproval in a very different way they would start a fight or an argument. This implies that you’re a tyrant and won't tolerate any opposing force, this is not a solution either. The most ideal way is to be okay with it, Just Have the courage to be disliked.

So What you should do if someone dislikes you?

I am not saying start doing things that everyone dislikes. Just be courageous enough to do what you do despite being disliked, only then you can truly achieve real freedom in this world. Courage is not about becoming indifferent to dislike or disapproval but more like moving ahead while acknowledging the opposing force. That is the psychology of courage by Alfred Adler.

The Psychology of Courage

Alfred Adler was a physician, psychotherapist, and the founder of Adlerian psychology, sometimes called Individual Psychology which is also called the psychology of courage. Adler is often considered one of the big three founders of psychotherapy alongside Sigmund Freud and Carl Jung.Adlerian psychology emphasizes the importance of overcoming feelings of inferiority and gaining a sense of belonging in order to achieve success and happiness.

Who was Adler?

Sometimes in life, You will feel like you’re not enough, you’re not worth it, you're an unwanted loser etc. These feelings are termed feelings of inferiority in Adlerian psychology. Do not fear these emotions, these feelings of inferiority serve you immensely. The point is not to get rid of these emotions. The point is to acknowledge them and keep striving despite feeling like not enough. That's the purpose of all these emotions, to push you forward. They are like a launchpad.  Even the most successful person is constantly suffering from these feelings of inferiority.

Why do we dislike ourselves?

We come into this universe as helpless beings and we all have a universal desire to escape that helpless state. Adler called this pursuit of superiority.In The pursuit of superiority, we are constantly suffering from feelings of inferiority. The pursuit of superiority and the feeling of inferiority are not problems or diseases.

The Pursuit of Superiority

Sometimes we lose the courage to move forward and cling on to our current familiar state. We cannot accept the fact that our lives can be changed by making realistic efforts. When people give up without even trying and say things like” I am not that smart, so I won’t succeed. I am not that good looking enough so I won't be able to become an actor. I don’t have this so I can’t do that. I don't have A, so I can't do B. Inferiority complex is a serious condition where a person gives up without even trying.

What Is an inferiority complex?

I know you have gone down this road many times before so Let’s play this game again for the sake of this discussion. If only I were born as him or her or even in better financial circumstances, my life would be so much better. He or she has it so easy, Why am I the only one who is suffering?When you say if only I were him or her my life would have been so much better. It means that you’re not happy now, right? Say you could snap your fingers to become whoever you want to become, I bet you’d still feel the same way, not in the right body or circumstances.

If only I were born in better circumstances.

You’re so hung up on what you don’t have, that you forget how to make the most of what you have. It’s this perspective of lack or victim mentality that is stopping your growth. I am not saying there are no victims, there are definitely victims. So many terrible things happening all around the world. But With this mindset, you won’t be able to grow as a person. We waste so much of our time and energy by fixating on things that can never be changed. Why not focus on things that we can change. This leads me to one of my favourite quotes of all time.

Your Life Is Decided Here and Now

God grants me the serenity to accept the things I cannot change, Courage to change the things I can, and wisdom to tell the difference.

This is when I had a major epiphany and I truly realized the real meaning of Self-acceptance. So self-acceptance is: It’s okay for you to be you, not just the way you’re.Because You could be so much more, you can be incomparably better across multi-dimension and in pursuing that better you will find the real meaning of life.

Self-acceptance

It is a tool which is of great use when you’re about to do something you have never done. Self-affirmation is making suggestions such as I can do it or I am strong even when I am not sure if I can or can’t.

Self-affirmation 

So I have heard people say this many times before that my only competition is with me, I only compete with myself but I never truly understood why someone wouldn’t wanna compete with anyone else. Actually, This phrase reflects the true meaning of self-acceptance and healthy feelings of inferiority.

I only compete with myself 

According to Adlerian psychology, A healthy feeling of inferiority doesn’t come from comparing yourself to others, but from comparing yourself to your ideal self. So Make a rule: I will not compare myself to others because it is unhealthy to do so.

Healthy feelings of inferiority

This is one of the reasons why you should have the best version of yourself in writing so you can compare and see, Am I there yet. Do this thing today when you’re free. Write down the best version of yourself, Be as specific as you can be like: My ideal self is Financially independent or Financially abundant, Highly skilled in such and such things, Fit in physique, He or she has this much money in his or her account, Family can rely on him or her. Whatever it is that you see in your best version of yourself, Write it down.

Best version of yourself

Because These ideas changed my whole perspective of life and I started making efforts towards my goals. This book answered a lot of my questions which several adults failed to answer correctly.

books

Books

A single book can change your life. Already an enormous bestseller in Asia, with more than 3 million copies sold, The Courage to be Disliked demonstrates how to unlock the power within yourself to be the person you truly want to be. Using the theories of Alfred Adler, one of the three giants of 19th century psychology alongside Freud and Jung, it follows an illuminating conversation between a philosopher and a young man. The philosopher explains to his pupil how each of us is able to determine our own lives, free of the shackles of past experiences, doubts and the expectations of others. It's a way of thinking that's deeply liberating, allowing us to develop the courage to change, and to ignore the limitations that we and those around us can place on ourselves. The result is a book that is both highly accessible and profound in its importance. Millions have already read and benefited from its wisdom. Now that The Courage to be Disliked has been published for the first time in English, so can you

Ichiro KISHIMI Philosopher, Adlerian psychologist and translator of English and German languages. Born in 1956.M.A.in philosophy from Kyoto University. Director of the Japanese Society of Adlerian psychology. Former counselor at Maeda Clinic in Kyoto and has taught philosophy and ancient Greek at various institutions such as Kyoto University of Education and Nara Women's University. He presently teaches educational psychology and clinical psychology at Meiji School of Oriental Medicine in Suita, Osaka. Kishimi now has his own private counseling office in Kameoka, Kyoto, and devotes his time to giving lectures on Adlerian Psychology and child education.

Ichiro Kishimi

Fumitake Koga is an accomplished writer whose work has resonated with readers around the world. Fumitake Koga has published several books that explore a range of topics, from fiction to nonfiction, and has received critical acclaim for the ability to weave compelling narratives. Fumitake Koga's writing style is known for its depth and authenticity, and has earned quite a loyal following of readers.

Fumitake Koga

The Courage to Be Disliked

Although at first glance it seems like a simple question, there are multiple different factors that all play into the element of fear that drives our actions.In this thread, I will introduce you to some of the major things that play into the fear that we experience almost on a daily basis.

Why do we feel fear?

The primary way in which fear is utilized is as a primitive survival mechanic. In other words, fear is a form of conditioning that humans have developed to protect themselves from danger of any sort.

Survival

Another factor that plays into the fear that we feel is anticipation of bad things potentially happening. For example, if you were travelling on a plane for the first time, you would anticipate about how safe the ride is and whether you will land safely and on time.

Anticipation

In specific situations, fear can also be a form of entertainment and excitement.From things like rollercoasters to horror movies, the thrill of fear is what leads into the excitement gained from the experience.

Excitement

Fear is one of the most interesting aspects of nature, and it reveals a lot about how primitive and bound to nature humans are.Although we aren't able to fully conquer it, we are still able to embrace it and maybe even gather some enjoyment out of it.

Conclusion

<ul><li>https://exploringyourmind.com/why-do-we-like-to-experience-fear/</li><li>https://www.livinginwellbeing.org/why-do-we-feel-fear/</li><li>https://www.selfhelpcollective.com/top-10-fears.html</li></ul>

Extra Reading

Fear is one of the most integral parts of society and has shaped the way that we work together in order to accomplish tasks. Today, I will be discussing the different ways that this reaction can occur.

Why Do We Fear? - Fear responses are instinctive reactions to potentially dangerous situations. Learn about fear responses and the evolution of fear.

health

Health

scienceandnature

Science & Nature

How Fear Works

1. Speak with integrity.2. Say only what you mean.3. Avoid using the Word to speak against yourself or to gossip about others.4. Use the power of your Word in the direction of truth and love.

The 1st Agreement: Be Impeccable With Your Word 

Be careful about your Word i.e. your inner dialogue. They may be invisible, but they are seeds that will take root and grow into your life.

• What others say and do is a projection of their own reality, their own dream.• You start to get depressed and unhappy because you start to believe those negative things about yourself.• When you are immune to the opinions and actions of others, you won't be the victim of needless suffering.• Once you stop taking things personally, you will be much happier.

The 2nd Agreement: Don’t Take Anything Personally

"You never responsible for actions of others, whatever happens around you don't take it personally.. nothing other people do is because of you. It is because of themselves.”

• We often jump to conclusions and make assumptions that are wildly wrong. When you have trouble understanding something, you assume you know what it means. When things become clear, you can see that it means something else entirely.• Find the courage to ask questions and to express what you really want. • Communicate with others as clearly as you can to avoid misunderstandings, sadness and drama.

The 3rd Agreement: Don’t Make Assumptions

• When you always do your best, taking action because you love it, not because you're expecting a reward.• then you really enjoying life. You are having fun, you don't get bored, you don't have frustrations.• If you truly commit yourself, you will find that there is absolutely no reason for you to judge yourself, and you will eliminate the feelings of guilt and blame from your life. Plus, you will be a lot more productive!

The 4th Agreement: Always Do Your Best

1. Start noticing the beliefs you have, which are based on fear and make you unhappy. 2. Learn to forgive the people who hurt you, most of all yourself.3. Remember that each day could be your last to stay in the present.

three ways to break old agreements

In The Four Agreements, bestselling author don Miguel Ruiz reveals the source of self-limiting beliefs that rob us of joy and create needless suffering. Based on ancient Toltec wisdom, The Four Agreements offer a powerful code of conduct that can rapidly transform our lives to a new experience of freedom, true happiness, and love. • A New York Times bestseller for over a decade • Translated into 46 languages worldwide “This book by don Miguel Ruiz, simple yet so powerful, has made a tremendous difference in how I think and act in every encounter.” — Oprah Winfrey “Don Miguel Ruiz’s book is a roadmap to enlightenment and freedom.” — Deepak Chopra, Author, The Seven Spiritual Laws of Success “An inspiring book with many great lessons.” — Wayne Dyer, Author, Real Magic “In the tradition of Castaneda, Ruiz distills essential Toltec wisdom, expressing with clarity and impeccability what it means for men and women to live as peaceful warriors in the modern world.” — Dan Millman, Author, Way of the Peaceful Warrior

mentalhealth

Mental Health

problemsolving

Problem Solving

loveandrelationships

Love & Relationships

In The Four Agreements, bestselling author don Miguel Ruiz reveals the source of self-limiting beliefs that rob us of joy and create needless suffering. Based on ancient Toltec wisdom, The Four Agreements offer a powerful code of conduct that can rapidly transform our lives to a new experience of freedom, true happiness, and love. •  A New York Times bestseller for over a decade •  Translated into 50 languages worldwide   “This book by don Miguel Ruiz, simple yet so powerful, has made a tremendous difference in how I think and act in every encounter.” — Oprah Winfrey “Don Miguel Ruiz’s book is a roadmap to enlightenment and freedom.” — Deepak Chopra, Author, The Seven Spiritual Laws of Success “An inspiring book with many great lessons.” — Wayne Dyer, Author, Real Magic “In the tradition of Castaneda, Ruiz distills essential Toltec wisdom, expressing with clarity and impeccability what it means for men and women to live as peaceful warriors in the modern world.” — Dan Millman, Author, Way of the Peaceful Warrior

Don Miguel Ruiz is an accomplished writer whose work has resonated with readers around the world. Don Miguel Ruiz has published several books that explore a range of topics, from fiction to nonfiction, and has received critical acclaim for the ability to weave compelling narratives. Don Miguel Ruiz's writing style is known for its depth and authenticity, and has earned quite a loyal following of readers.

Don Miguel Ruiz

Janet Mills is an accomplished writer whose work has resonated with readers around the world. Janet Mills has published several books that explore a range of topics, from fiction to nonfiction, and has received critical acclaim for the ability to weave compelling narratives. Janet Mills's writing style is known for its depth and authenticity, and has earned quite a loyal following of readers.

Janet Mills

The Four Agreements

“There’s nothing you can’t do if you try.”

One fateful day, all of humanity was petrified by a blinding flash of light. After several millennia, high schooler Taiju awakens and finds himself lost in a world of statues. However, he’s not alone! His science-loving friend Senku’s been up and running for a few months and he's got a grand plan in mind—to kickstart civilization with the power of science! -- VIZ Media

movies

Movies & Shows

One fateful day, all of humanity was petrified by a blinding flash of light. After several millennia, high schooler Taiju awakens and finds himself lost in a world of statues. However, he’s not alone! His science-loving friend Senku’s been up and running for a few months and he's got a grand plan in mind—to kickstart civilization with the power of science! -- VIZ Media

Riichiro Inagaki,Boichi

Dr. STONE, Vol. 1

Don’t aim at success—the more you aim at it and make it a target, the more you are going to miss it. For success, like happiness, cannot be pursued; it must ensue, and it only does so as the unintended side-effect of one’s dedication to a cause greater than oneself or as the by-product of one’s surrender to a person other than oneself. Happiness must happen, and the same holds for success: you have to let it happen by not caring about it.

Over 16 million copies sold worldwide 'Every human being should read this book' Simon Sinek One of the outstanding classics to emerge from the Holocaust, Man's Search for Meaning is Viktor Frankl's story of his struggle for survival in Auschwitz and other Nazi concentration camps. Today, this remarkable tribute to hope offers us an avenue to finding greater meaning and purpose in our own lives.

A prominent Viennese psychiatrist before the war, Viktor Frankl was uniquely able to observe the way that he and other inmates coped with the experience of being in Auschwitz. He noticed that it was the men who comforted others and who gave away their last piece of bread who survived the longest - and who offered proof that everything can be taken away from us except the ability to choose our attitude in any given set of circumstances. The sort of person the prisoner became was the result of an inner decision and not of camp influences alone. Only those who allowed their inner hold on their moral and spiritual selves to subside eventually fell victim to the camp's degenerating influence - while those who made a victory of those experiences turned them into an inner triumph. Frankl came to believe that man's deepest desire is to search for meaning and purpose. This outstanding work offers us all a way to transcend suffering and find significance in the art of living.

Viktor Emil Frankl M.D., Ph.D., was an Austrian neurologist and psychiatrist as well as a Holocaust survivor. Frankl was the founder of logotherapy, which is a form of Existential Analysis, the "Third Viennese School" of psychotherapy.His book Man's Search for Meaning (first published under a different title in 1959: From Death-Camp to Existentialism. Originally published in 1946 as Ein Psycholog erlebt das Konzentrationslager) chronicles his experiences as a concentration camp inmate and describes his psychotherapeutic method of finding meaning in all forms of existence, even the most sordid ones, and thus a reason to continue living. He was one of the key figures in existential therapy.

Viktor E. Frankl

Man's Search for Meaning

Man's Search For Meaning

The more visible functions are, the more likely users will be able to know what to do next. In contrast, when functions are out of sight, it makes them more difficult to find and know how to use.

Principle #1 Visability

Feedback is about sending back information about what action has been done and what has been accomplished, allowing the person to continue with the activity. Various kinds of feedback are available for interaction design-audio, tactile, verbal, and combinations of these.

Principle #2 Feedback

The design concept of constraining refers to determining ways of restricting the kind of user interaction that can take place at a given moment. There are various ways this can be achieved.

Principle #3 Constraints

This refers to the relationship between controls and their effects in the world. Nearly all artifacts need some kind of mapping between controls and effects.

Principle #4 Mapping

This refers to designing interfaces to have similar operations and use similar elements for achieving similar tasks. In particular, a consistent interface is one that follows rules, such as using the same operation to select all objects.

Principle #5 Consistency

Make sure that users know how to use your platform, affordance is A term used to refer to an attribute of an object that allows people to know how to use it .At a very simple level, to afford means to give a clue

Principle #6 Affordance

When you master the principles of design, any software you design will have a good user experience and solve problems.

product

Product & Design

Don Normans Principles of Design

On a psychological level, we lie in part to paint a better picture of ourselves. We connect our fantasies to the person we wish we were.
Our conscious mind only controls about 5% of our cognitive function. The other 95% is beyond our awareness. While our brain is dreaming about who we wish we were, it's letting signals slip by.

We hear anywhere from 10 to 200 lies a day

Studies suggest lying about a personal topic takes hard work. It results in a different language pattern. Linguistic text analysis identifies four common patterns in the subconscious language of deception:<ol><li>Liars refer less to themselves when they are untruthful.  They talk more about others often using the third person to distance themselves from the lie.</li><li>Liars tend to be more negative because they feel guilty about lying on a subconscious level.</li><li>Liars typically explain events in simple terms as the mind struggle to build a complex lie.</li><li>Liars insert irrelevant but factual sounding details.</li></ol>

Linguistic text analysis and lying

<ul><li>Minimal self-reference: "Absolutely no party took place at this house" instead of "I didn't host a party here."</li><li>Negative language: "Sorry, my stupid phone battery died. I hate that thing."</li><li>Simple explanations: A US President once famously insisted, "I did not have sexual relations with that woman."</li><li>Convoluted phrasing: "I can say, categorically, that this investigation indicates that no one on the White House staff, no one in this administration presently employed was involved in this very bizarre incident."</li></ul>

Examples of linguistic analysis

View full lesson: http://ed.ted.com/lessons/the-language-of-lying-noah-zandan We hear anywhere from 10 to 200 lies a day. And although we’ve spent much of our history coming up with ways to detect these lies by tracking physiological changes in their tellers, these methods have proved unreliable. Is there a more direct approach? Noah Zandan uses some famous examples of lying to illustrate how we might use communications science to analyze the lies themselves. Lesson by Noah Zandan, animation by The Moving Company Animation Studio.

communication

Communication

videos

Videos

View full lesson: http://ed.ted.com/lessons/the-language-of-lying-noah-zandan

We hear anywhere from 10 to 200 lies a day. And although we’ve spent much of our history coming up with ways to detect these lies by tracking physiological changes in their tellers, these methods have proved unreliable. Is there a more direct approach? Noah Zandan uses some famous examples of lying to illustrate how we might use communications science to analyze the lies themselves.

Lesson by Noah Zandan, animation by The Moving Company Animation Studio.

TED-Ed’s mission is to create lessons worth sharing. Feed and expand your curiosity with our award-winning animated shorts - published on YouTube and available with supplemental learning materials on ed.ted.com.

Want to suggest an idea for a TED-Ed animation, nominate an educator or animator? Visit our website at: http://ed.ted.com/get_involved.

Consider backing us on Patreon. By doing so, you directly support our nonprofit mission to create free, high-quality educational content: https://www.patreon.com/teded

For more information on using TED-Ed content for commercial purposes (e.g. employee learning, in a film, or in an online course), please submit a Media Request using this link: https://media-requests.ted.com/ 


TED-Ed

The language of lying — Noah Zandan

The misinformation effect is when information received after an event interferes with one's memory of the actual happenings. Research shows that subtle details later on can dramatically change how people remember. This effect shows how easily memories are influenced. It then questions the reliability of the memories of eyewitnesses to determine criminal guilt.

The misinformation effect

In a famous experiment, participants were shown video footage of a traffic accident. Then participants were asked several questions about what they had seen. <ul><li>Some participants were asked, "How fast were the cars going when they hit each other?"</li><li>Others had a subtle word change introduced, "How fast were the cars going when they smashed into each other?"</li></ul> When participants were asked a week later if they saw broken glass, the first group correctly answered no. The second group were more likely to believe they had seen broken glass.

Misinformation effect example

There are different theories why the misinformation effect happens, potentially leading to false memories.<ol><li>The original facts and information after the fact get blended together in a person's memory.</li><li>Misleading information replaces the original memory.</li><li>Since misleading information is more recent, it's easier to retrieve.</li><li>The original details may not have been encoded into memory. Misleading information is then mixed into the mental narrative to fill the memory gaps.</li></ol>

Misinformation effect theories

Factors that make it more likely that event happenings will be distorted and lead to false memories:<ul><li>Discussing the event with other witnesses. Conflicting reports might reshape or distort a witness's original memory of the event.</li><li>Reading or watching news reports. People often forget the original source of information and believe they observed something personally when they really heard it in a news report.</li><li>Repeated exposure to misinformation.</li><li>The passage of time.</li></ul>

Factors influencing the misinformation effect

<ul><li>One strategy is to write down your memory of an important event immediately after it happens. Keep in mind that subtle errors can still slip in and further cement them in your memory.</li><li>Another is to be aware that your memory can be influenced and that everyone is susceptible to the misinformation effect.</li></ul> If everyone is saying the same thing and it is different to what you remember, the misinformation effect may be at play.

How to reduce the misinformation effect

The things we learn after an event can interfere with our original memories and lead to false memories. This is called the misinformation effect.

artsandculture

Society, Arts & Culture

How Does Misinformation Influence Our Memories of Events?

Sleep procrastination—also known as bedtime procrastination—is exactly what it sounds like: the decision to put off going to bed when there's no external reason to. (When we say external reason, we mean injuries, illnesses, and emergencies that might keep you up later than intended.)Sleep procrastination can take the form of a few minutes or several hours. And while these isolated incidents may leave you feeling tired the next day, over time, they can contribute to sleep deprivation.

Staying Up Late

Most of us understand the value of a good night's sleep. Sleep supports everything from physical health to proper brain function. And it can help us boost our immune systems, reduce our risk of certain chronic health problems, and otherwise keep ourselves in tip-top shape.Many of us want to get the CDC's recommended seven hours of sleep each night. The problem is that temptations like Instagram and Netflix keep us from pulling it off!

Sleep Is Important, But So Are Other Temptations

The easiest way to ensure you get enough sleep each night? Have a set bedtime and a set wake-up time that you stick to. If specific times feel too rigid, you could always give yourself a bedtime and wake-up window. It is very important to keep a consistent sleep schedule.Of course, it is nearly impossible to go to sleep at the same exact time each night. But keeping within a one- to two-hour window for both going to sleep and waking up is the most effective. Just be sure not to use the flexibility as an excuse to indulge in some sleep procrastination.

How to Stop Procrastinating and (finally) Go to Sleep: The Routine

If you already have a set sleep routine, figure out what's keeping you from it. What is it that's keeping you up at night? Is it work, TV, conversations with friends—or something else entirely? Once you understand what the problem-causers are, you can build boundaries around them.

Figure out What's Keeping You Up

Many of us know that <a href="https://www.cdc.gov/niosh/emres/longhourstraining/color.html">the blue light emitted from our devices</a> can disrupt our Circadian rhythms, affecting our ability to fall and stay asleep. But screen time may be affecting your sleep schedule in other ways, too. The activity you're procrastinating sleep for could be an app on your phone, a show on your TV, or even work on your computer, so consider setting boundaries around screen time. Rohrscheib recommends ending screen time at least one hour before bedtime, and Avena recommends keeping electronics out of the bedroom entirely.

End Screen Time 30 to 60 Minutes Before You Go to Bed

Good sleep starts with a good foundation: your bed. Knowing you have a comfortable, supportive and high-quality bed like the Sleep Number 360 smart bed waiting for you will finally make you want to dive into bed every night.

Get Yourself a Comfortable Bed

Make up a bedtime routine you can follow every night. You can read, meditate, journal, stretch, listen to some relaxing music, or engage in some other low-energy activity you love. You'll want to start this ritual about 30 minutes before bedtime. And while it may take a little getting used to, don't be surprised if you come to love it.

Build a Bedtime Ritual

One of the reasons you might keep pushing back bedtime? You want to feel like there's more time in your day. (This is called revenge bedtime procrastination.) But taking breaks earlier in the day can give you that same feeling of control and free time—without disrupting your sleep schedule—so try to carve out pockets of free time where you can.Set aside quality time for yourself early enough in the day that you don't have to cut into your sleep hours. And if you have a really busy schedule, look for places where you can save time.

Revenge Bedtime Procrastination and Break Times

One good rule of thumb? Keep your bedroom reserved for sleep and sex only.  <a href="https://www.realsimple.com/work-life/life-strategies/work-from-bed">Working in bed</a> can decrease your quality of sleep, because it will become more and more difficult for your brain to distinguish between workspace and rest space. So keep work out of the bedroom whenever possible. Worrying, working, and even not sleeping in bed is best avoided.

Dos and Don'ts of Sleep Hygiene for Less Sleep Procrastination: Not Working On The Bed

If stress is keeping you up at night, take steps to minimize your worries before climbing in bed at night. Make a to-do list of the things you'd like to achieve the next day so you don't stress about them at night,.The brain quickly makes associations between your actions and your environment. So keeping stress out of the bedroom can be just as important as keeping work out of the bedroom.


Don't Let Tomorrow's Stressors Keep You up Tonight

Remembering how great it feels to get enough sleep can make it easier to curb your procrastination habit.  It helps to track this, so you can see the outcome of getting more rest. Track your mood and energy levels throughout the day—about every two to three hours. And be sure to pay attention to how you feel in the afternoon.

Do Pay Attention to What Feeling Well-Rested Feels Like

Consistency is key. So try to keep a consistent bedtime and wake-up time—even on the weekends. Sleep specialists recommend that you keep a consistent sleep schedule even on weekends and holidays. This is because our brains thrive on routine. If you do need to change up your schedule, stay within one hour of your usual bedtime and wake-up time whenever possible.

Don't Change Your Routine on The Weekends

If you're having consistent trouble with sleep procrastination and it's affecting your quality of life, consider talking to a professional.  Sleep procrastination can be a difficult habit to break. Don't be too hard on yourself if you're having trouble changing your routine. But if you feel like you could use some extra help or guidance, remember that professionals are happy to provide it.

Talk to A Professional

Sleep procrastination might sound like a weird term. After all, who would want to procrastinate something as lovely as sleep? But sleep procrastination and revenge bedtimes happen—here's how to stop them for more sleep at last.

productivity

Productivity

habits

Habits

Sleep Procrastination Might Be Stealing Precious Hours of Rest From You—Here's How to Stop It

Find 100+ Psychology Facts about Human Behaviour, Mind or Nature - Curated from Videos, Podcasts, Books & Articles - Genuine Insights from Other People