Habit Loop

The Habit Loop Experiment

11/26/2013 10:40:00 AM

Routine: Stop masturbating Craving for relaxation: Meditation Intellectual stimulation = reading book/learning Expression = journaling Endorphins = exercise Entertainment = music

Cue: Location Room Time: 12:39pm Emotional State: Boredom Other People: Alone Immediately Preceding: Using the laptop

At 12:30pm when Im tried/cranky, I will lie down in bed and listen to relaxing music for 15 minutes. Cue: Location-Room Time: 7:20pm Emotional State: Bored/Tired Other People: Alone Immediate Preceding: Using laptop When I am bored/alone using a laptop, I will listen to 10 minutes of relaxing hip hop music. Cue: Location Room Time: 6:55 AM Emotional State: Bored/Cranked

Other People: Alone Immediate Preceding: While using laptop for around 15 minutes When I am bored/alone using a laptop in my room, I will listen to 10 minutes focusing on relaxing to hip hop music

When I am bored/alone using a laptop in a room for around 30 minutes, I will M-100 exercise to EDM of 2 sets.

11/26/2013 10:40:00 AM Routine: Stop eating junk food Craving for relief: meditation Endorphin: exercise Entertainment: music Energy: walk breathe Pump: dance EDM Social: Talk to friends Learning: 20 min new Cue: Location: Room Time: 8:55pm Emotional State: Calm/Bored/Hunger Other People: none (mom asleep) Immediately Preceding: Shower/Bath

At 9pm when Im Bored, I will spend 10 minutes journaling about my day Routine: Going to sit down in front of a laptop, eating potato chips Cue: Location: Room Time: 11:52pm Emotional State: Bored/Hunger Other People: Mom Immediately Preceding: Watching videos on laptop

At 11:55pm bored and hungry, I ate water crackers Cue: Location: Room Time: 7:12pm Emotional State: Bored Other People: No one Immediately Preceding: Using the laptop for a long time

11/26/2013 10:40:00 AM Routine: Studying 2 hours Craving sense accomplishment: Smile and Im King Craving for entertainment: one episode of TV Cue: Location My Room Time: noon Emotional State: Calm, Focused Other People: no one Immediately Preceding: Sitting at my desk

11/26/2013 10:40:00 AM Stop FB/Youtube Craving for distraction: Book 1 chapter Entertainment: music Relaxation: calming meditation Stimulation: learning new Expression: Journaling Cue: Location Room, waiting Time: 12:45pm Emotional State: Boredom Other People: Alone Preceding Opening laptop

At 1:25pm when Im bored, I will dance to EDM music for 10 minutes