Mission #5: Pick a problem for which fear is holding you back, and spend 2-5 minutes on it during each unprocrastination session.
I am still working on this one because I am still working on getting into a grove with the unprocrastination sessions. I have done a few but not yet regularly.
However, in a sense I've already been working on this, because I have been spending a few minutes each day on my big goal -- exercise. I have been very very slowly building up my morning routine. I started with just 2 mins meditation followed by getting my work out clothes on and walking around the block. Each week I have added a tiny bit of time onto either the meditation or the exercise (add 1 min to the meditation or add some exercise) -- or some weeks I just try to maintain the whole habit if I feel like I have too much going on to add. Right now I am holding steady at 5 mins meditation plus walking the block plus a third activity that varies depending on the day of the week: MWF run the block; T/Th do 7-minute workout; Sat gardening; Sun yoga.
Each day I have been noticing the fear of discomfort, acknowledging it, and moving on to continue the task. I will work more to actively "comfort" the child inside who is feeling the fear, more than simply acknowledging it. On busy days I have an additional fear that I don't have enough time (i.e., I fear that if I do the habit, I will not have time to do x,y, and z.) I will work on applying this process of noticing and self-comforting related to this fear. Some of these days I will do the habit anyway -- noticing the fear and allowing it. Other days I will choose to skip it if I really don't have adequate time, but on these days I can a) notice the fear and follow the same process, and b) do a shortened version of the habit.
I'm noticing another thing -- a fear that I will drop the habit before I build up to where I want it to be. Building up the exercise is a long a slow process. I've actually been building up since mid-April and I still feel like I'm not doing much in the way of exercise and yet continuing to find it difficult to get it done. So it's hard to trust the process and remember that slow and steady progress will get me there in the long run. I'd like to eventually build up to 20 min meditation and 30 min exercise. On the plus side, I've been very consistent about sticking to it -- only missed a couple of days since mid-April, although several days I did it in the evening because I was too busy in the morning. I also have a big problem because although this is working for me now over the summer, I'm not currently getting up early enough to continue doing it once I start teaching early morning classes in the fall. In order to make this really doable, I'm going to have to tackle a whole 'nother habit of getting up early, which means first tackling the habit of going to bed at a consistent time each night. This is one I have tried several times before without success. I will be tackling this one soon!
However, for the sake of this change labs, I feel I should be tackling some specific thing during my unprocrastination session that I am afraid of. I think I will have it be working on preparations for my sustainability course. Each day I will spend 2-5 minutes on the course website.
Well... I just wrote a very long response that got deleted when I accidentally hit a random key... ugh! I guess the most important thing I want to reiterate is that I can totally relate to what you're saying, Loraine! I admire your commitment to notice your fear and consistently check in on your progress. I aspire to do the same! ~Rashel
I'm going to join you, Loraine! I recently got out of my habit of walking 3 miles a day. It's time to get back out there. Thank you for the inspiration and motivation. I will return to the track tomorrow.By the way, Rashel and I both had some confusion about our group. "Who are they and where do I find them?" I recently wrote Saba about this and he sent me URLs for all of our group members pages, below.
My page is at:
And here's all of our team:
(Note: TheSpicySheep's account has been deleted.)
If you go to this icon (in red) and click it, it will drop down and give you the choice to "follow this blog." If you click that, then all of our team members' blogs will be in that menu, and make it much easier to locate the next time.
In this blog post, I'm supposed to journal on what is the biggest problem I'd like to tackle in this change labs session and how its related to fear.
This post explains: http://zenhabits.net/fear-not/
My biggest problem: I would like to create solid morning and evening routines that are the anchor for my day. In the long term, these routines will include meditation, exercise, daily review, flossing, etc. However, for the short term I focusing only on my morning routine, and I am beginning with meditation and exercise. I am doing just a very short amount of each, building up to a slightly larger amount of either meditation or exercise each week. If I have to pick just one big goal, it would be to establish a solid strong exercise habit.
So, how is this goal related to fear? Specifically, how is not exercising related to fear? Definitely on some mornings when I've chosen to remain in bed rather than exercise, there is a fear of discomfort there. Although, I honestly don't know whether exercise or sleep is more important in cases where I haven't slept enough. However, that's really not my most common problem. My most common problems are:
(A) Not getting around to prioritizing exercise. I think all the time about how I really want to establish an exercise habit, and I read a bunch of articles about it, but I never sit down and spend time on choosing and committing to a particular plan for myself (even if it's just 2 minutes a day in the morning). Some times I choose (or mostly choose?) something in my mind, but I don't write it down or record it, and I know for a fact that I am more likely to do it if I record it somewhere. But it's really hard to find the time (or establish the habit!) of recording it.
How did I do?
I did my Unprocrastination Sessions 4 out of 5 days this week.
What impediments were there to the process?
A consistent schedule was hard for me. My wife's hours at work are irregular so it's hard for us to plan. I'm trying hard to be consistent and go to bed and wake up at roughly the same time. That is helping.
What can I do to remove the impediments next week, and improve the process?