Early Sleep Prescription-List of controllable events at night
(1) What is a list of controllable events at night?
1 controllable events at night: things you can do at night that won't make you out of control.
(2) There are many reasons why time is out of control at night.
The most important result is going to bed late-this is the chief culprit of sub-health of modern people. (2) The characteristics of runaway events are the same.
First: time is out of control.
(1) refers to the time to do it is unpredictable, only approximate time, no end time. As long as the estimated time is uncontrollable, you can go to bed early if you guess correctly, but if you make a few mistakes, it will destroy the biological clock of going to bed early and shake the established habit of going to bed early.
For example, it takes about an hour to write a manuscript at night, which is an uncontrollable event. Because inspiration is uncontrollable, when you have inspiration and ideas, you can really finish it in an hour, but if you don't have inspiration and ideas, you will spend more than an hour racking your brains.
③ Solution: If we really want to put this matter at night, we need to budget three times the time for it, to prevent it from getting out of control and being caught off guard, and to minimize the risk of going to bed early.
Second: the environment is out of control.
(1) means that the environment of what you want to do suddenly changes, which is beyond your subjective control. This kind of thing, you are always dragged by the objective environment, so that you can't sleep on time.
② For example:
A: It is very likely that you will receive an important person who is not familiar with work at home at night. Because he is unfamiliar and important, it is not convenient to tell him that it is late. Let's call it a day. But if you are a close friend, you can easily tell him, let's call it a day, I'm going to bed.
I arrange to go to the movies with my family on weekend nights. The ending time of the movie is controllable, but if I take a taxi, it is uncontrollable in the environment. Because you probably can't get a taxi on weekends, driving by yourself is more controllable than taking a taxi, but there is a possibility of traffic jam when driving, so the subway is more controllable than driving.
Third: the number is out of control.
The number of things to be done is uncertain, even if you plan to do it, it is an out-of-control event. When judging whether something is controllable or not, the time standard and the quantity standard should be consistent, because the quantity standard is an auxiliary time mark, thus reducing the possibility of losing control.
(2) For example, if a child wants to watch an cartoon, if he is told only by time that he can watch it for one hour, the uncontrollable factors will be great, because when he watches it for one hour, it happens to be the most exciting part of the second cartoon, and he can't stop at all. If he stops forcibly, he will be very unhappy.
③ Solution: In this case, not only the time factor but also the quantity factor should be considered. How long does it take to watch an animation in advance? Then watch, see the stop time you set for him, let him watch a few movies completely, and then decide how much time and how many movies to let her watch. In this way, with time and quantity, the controllability is greatly improved. So the best way is to eliminate uncontrollable factors in advance.
Fourth: the desire is out of control.
Most out-of-control events at night contain this out-of-control factor, which is often said that it can't stop at all.
(2) For example: the plot desire to chase drama, the shopping desire to visit Taobao, the social desire to brush WeChat, the desire to play games and so on.
③ Solution: Pay special attention to what will make your desire out of control.
Fifth: Emotion is out of control.
It means that you can't stop doing something, but when you stop doing something, your mood can't stop and you can't sleep in bed. This is called emotional out of control.
For example, after reading a book that makes your heart surge at night, the excitement is still there. Although you went to bed on time, you couldn't sleep after tossing and turning. Events that lead to emotional loss of control also include: drinking a cup of coffee at night, my heart beating faster, my emotions are out of control, and I can't sleep in bed; Chatting with friends and talking about some exciting things, I can't sleep at night. These are all emotional outbursts. (3) How to make a controllable list?
Specific practices:
First, make a list of all the things you want to do or may do in the evening.
Sit down and write all these things you can think of with a tomato clock, and add them slowly until you can't write them out.
② Use the five characteristics of the out-of-control list to verify the controllability of everything written, and exclude all uncontrollable events, leaving only controllable events. (4) How to turn uncontrollable events into controllable events?
Many uncontrollable events can be turned into controllable events after processing. There are two ways.
① The first method: plan ahead. For example, it takes an hour and a half to watch a movie, and you only have one hour left. If you want to stop after an hour, it's impossible. This thing is out of control, but you can plan ahead. If you want to go to bed at ten o'clock, it is suggested that the movie end one hour earlier, which will not affect your sleep, so you should plan to start at half past seven and end at nine o'clock, so this matter will become a completely controllable event.
② The second method: using tools. For example, if you like to play computer online games, you can download a computer software that shuts down regularly. There are a lot of these softwares, and they will be forced to shut down when they arrive. Although it can be reopened, it at least reduces the uncontrollable. For example, when the internet is disconnected at night, there are also many softwares that can ban the use of mobile phones at a certain time.
Although these tools can reduce uncontrollable risks to a certain extent, they can't completely eliminate uncontrollable risks, so they are called the worst strategy, and planning in advance is the best strategy.
4. Controllable events at night:
Including: slow life, micro-learning, micro-socialization, companionship, relaxation and solitude.
(1) Slow life:
(2) Micro-learning:
① Micro-learning: It is not important to arrange the planned learning time, what is completed, but the short learning time is important. It doesn't require too much depth, and it doesn't require too much brain. You just need to get familiar with and understand your research field through study, and the time can be controlled as much as possible.
For example, listening to Walking Life requires a tomato clock, and the audio is about 20 minutes, so the time can be controlled, and the preparation work before and after does not exceed 30 minutes.
(2) Complex learning: If you want to learn the life course of walking deeply, it is best to arrange it in the morning. For example, it takes two tomato clocks to record a verbatim manuscript, one tomato clock to draw a mind map according to a verbatim manuscript and two tomato clocks to write detailed notes. This is the so-called complex learning.
The advantages of complex study in the morning are: first, it is not disturbed; second, it is fixed; third, it is easy to concentrate; fourth, it won't keep you awake because you use your brain too much; fifth, it won't stop because you have to go to work later. (3) Micro-socialization:
① Socialization can be divided into work socialization and non-work socialization: Micro-socialization generally refers to non-work socialization.
② Socializing at work: Generally speaking, socializing at work in the afternoon or evening is the most appropriate. Most truly successful people socialize in the afternoon during working hours, because they are physically and mentally healthy, so they will use afternoon tea or dinner time to socialize at work.
③ Micro-socialization: It can be carried out at night, which refers to the controllable socialization of cultivating feelings with girlfriends and friends. Because you can propose termination, the other party will understand and support. And your idea of going to bed early will also affect them, so it is the most controllable.
(4) Accompanying: it means accompanying family, children, spouses and parents-our closest and favorite people, who need our company more. When they encounter the biggest failure or depression in life, only they will not give up on you, so cherish it.
(5) Relaxation: It means relaxing your body by soaking your feet, doing some massage, listening to some music to help you sleep, or making some breathing adjustments to reward your body.
(6) Solitude: refers to the time spent with yourself. It is rare to be alone with yourself in the crowd all day. In the evening, you can arrange 10~20 minutes to talk to yourself and listen to your inner voice. It is during this period that many people gain the most important beliefs in life and guide them to live a brilliant life.
5. Summary
(1) The list of controllable events at night will be verified and filtered one by one in the implementation process, and finally the most suitable controllable list will be found-tailored for yourself.
(2) In the morning, when you plan your day with the morning diary, open this list and decide the controllable events to be done at night in advance according to the situation of the day, so that you no longer need willpower to resist the temptation at night, because your night is dominated by these meaningful controllable events, which not only ensures early sleep, but also ensures a pleasant night.
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