Take two naps every day
HABIT #57
Starting Thursday, 19 January 2023 | Day 30
Details & Clarification
Every day, I want to take a nap at around 7.15/ 7.30 AM for about 90 minutes (with 5 to 10 minutes of time to fall asleep). I also want to take a nap at around 2/ 2.30 PM for about 20 minutes (again with 5 to 10 minutes of time to fall asleep).
Starting point & Lessons from the past
I’ve been experimenting with a new sleeping schedule for the past two weeks, before that I would only take a nap maybe once a week or once a month. I’ve been getting a lot better at napping in the past two weeks, but still struggle sometimes to fall asleep quickly. I also forget to put my phone on sleeping mode now and then, and then I wake up from a text or notification.
Why this habit is important to me:
- It will give me 2+ more hours a day, (as it allows me to get up at 4 AM combined) without sacrificing my energy.
- Which in turn will help me achieve my goals faster and/ or with more joy (because I have more time to do things in a way I enjoy and feel less time pressure).
- Plus, make it easier to pursue more goals at the same time. I can feel like my ballet goal can get in the way of my business goal as there’s only so much time in the day. Having a couple of extra hours a day, gives me the feeling I can work on my ballet and other goals without sacrificing (too much) on my business goal.
Identities I want to build with this habit:
It will help me with nearly all of the identities I want to build as it gives me more time to pursue those.
- Playfully unstoppable
Trigger:
- I will do this every day at around 7.15/ 7.30 AM and 14/ 14.15 PM, I have added them to Akiflow to remind me.
Tracking:
- I will track this habit on my challenge stats page.
Habit boosters (things that will help me follow through):
- Public accountability: Having it part of this public challenge will boost my motivation to follow through.
- Pre-commitment: By having an alarm that forces me to get out of bed at 4 AM, I’m pretty happy to nap a bit during the day to catch up on sleep.
Obstacle battleplans (how I’ll deal with potential obstacles):
- Phone notifications: I try to put my phone on sleeping mode when it’s time to nap to make sure I don’t wake up from phone notifications. If I keep forgetting this now and then, I will add an alarm on my phone to remind me.
- Someone walking in: I’ve created a ‘nap time’ card I hang outside of my door to make sure I don’t wake up from someone knocking on my door or walking in.
- Being sick: I’ve noticed I need more sleep when I’m sick, that’s why I will not set an alarm for my naps on the days that I’m sick, this way I can get some extra sleep, while still sticking to the rythm of my polyphasic sleep schedule.
Habit update 24th of January 2023
I’ve added an obstacle battleplan: I will not set an alarm for my naps on the days that I’m sick, this way I can get some extra sleep, while still sticking to the rythm of my polyphasic sleep schedule.
Habit update 31st of January 2023
I’ve updated my routine: I will make my first nap 90 minutes (instead of 40) so I can experiment with this schedule or add some extra time when I’m sick.
Challenge Updates
Intro: Is it possible to build 100 habits in 100 days?
Stats: My challenge progress & success rates so far
Day 1: The habit recipe to kickstart your habits like never before
Day 2: Motivation is not always the problem - Fix this thing first
Day 3: Uncover golden nuggets from the past before designing the future
Day 4: A shocking technique powerful enough to quit smoking in 5 days with a success rate up to 61.4%
Day 5: The single most important thing to boost motivation
Day 6: 5 words to keep in mind when you're struggling with perfectionism
Day 7: The two types of progress and how to combine them for maximum effectiveness
Day 8: Let your brains desires work for you
Day 9: Swap this thought - make failure your friend
Day 10: How to align your habits with your goals so you get the results you want
Day 11: The Fresh Start Effect, and how to use it for habit-building all year long
Day 12: Make it easy for yourself - prepare your habit success
Day 13: Reduce regret - build habits for the things that count
Day 14: A simple technique that makes building habits more fun and effective
Day 15: Minimum Viable Habits - The key to consistency
Day 16: Rule your habits, don't let your habits rule you
Day 17: Another crazy experiment
Day 18: The 'Don't-Break-The-Chain' Myth
Day 19: How better predictions lead to better habits
Day 20: My experiece so far & a useful type of resistence
Day 21: The difference between willpower and self-discipline and which one to rely on most
Day 22: How to use this one piece of habit advice that's extremely effective, but usually hard to implement
Day 23: Motivation is not as unreliable as you might think
Day 24: On falling in love with the process & why I'm tweaking my daily updates
Day 25: A new type of challenge update & something to try for extra focus
Day 26: Curiosity and wonder can help you improve your habit plan
Day 27: Habit bundling - a strategy for when you're short on time
Day 28: Make your habits more enjoyable – use a temptation bundle
Day 29: A way to collect habit ideas for maximum impact
Day 30: The crazy sleeping experiment continued…
Day 31: An easy and affordable way to extract habit ideas
Day 32: Simplify to make room for experimentation
Day 33: Updating routines to make them more effective
Day 34: Obstacle battleplans for sick days
Day 35: Adding another Mighty Habits content habit
Day 36: Figuring out how to keep up with my sleeping schedule while sick
Day 37: Another obstacle battleplan to deal with sickness
Day 38: A tiny update
Day 39: Alternative habits
Day 40: Adding comfort
Day 41: Playing with building a new habit app
Day 42: Increasing the flexibility of my sleeping schedule
Day 43: Working on a new tracking system
Day 44: A perfect day
Day 45: Still working on a new tracking system
Day 46: The first few habit cancellations
Day 47: A festive reason to miss a habit
Day 48: A challenge within a challenge
Day 49: When excitement gets you up at 2.45 AM
Day 50: Deep in launch prep
Day 51: It's almost there
Day 52: The beta memberships are live
Challenge Habits
Habit 1: Post a challenge update in the Mighty Habit FB group every day
Habit 2: Go live every week in the Mighty Habits FB group
Habit 3: Send weekly newsletter that includes challenge update
Habit 4: Plank & ab wheel every day
Habit 5: 30 minute ballet strength training every weekday
Habit 6: Curl my hair twice a week
Habit 7: Paint my nails once a week
Habit 8: Wear jewelry every day
Habit 9: Weigh myself every day
Habit 10: Do a daily 2-minute snack aversion Pavlok session
Habit 11: Update whiteboard with visual progress of Mighty Habits every week
Habit 12: Update whiteboard with progress stats of goals every week
Habit 13: Create progress report of goals every week
Habit 14: Dance around in my room for 2 songs every day
Habit 15: 30 20 minute ballet stretching every weekday
Habit 16: Track & share stretching progress in MFT FB group every weekday
Habit 17: Weekly Daily habit plan check-in
Habit 18: Update challenge stats page daily
Habit 19: Do a monthly review
Habit 20: Take out the trash twice a week
Habit 21: Create monthly ballet progress report
Habit 22: Practice and give massage once a month
Habit 23: Do personal + business finances once a month
Habit 24: Do daily shutdown routine
Habit 25: Monthly call with my friend who’s biking around the world
Habit 26: Tidy my bedroom daily
Habit 27: Clean the kitchen daily
Habit 28: Submit item for promo to Evelyn’s list each week
Habit 29: Read 10 pages a day
Habit 30: Keep my phone upstairs in the evening
Habit 31: Take vitamins daily
Habit 32: Track finances daily
Habit 33: Create overview of non-recurring expenses weekly
Habit 34: Eplilate my legs weekly
Habit 35: Submit one item for feedback every week
Habit 36: Daily tickle session for my mom
Habit 37: Weekly head tickle session for my parents
Habit 38: Film myself doing ballet class and send recording to Isabella each month week
Habit 39: Do one value interview a week
Habit 40: Read one page from the Daily Stoic
Habit 41: Stretch glutes for 2 minutes while brushing my teeth
Habit 42: Balance on one leg while doing tickle sessions
Habit 43: Do 5 roll downs against wall couple of times throughout the day
Habit 44: Do a daily wall squat
Habit 46: Do 5 min of metatarsal exercises a day while waiting
Habit 47: Do 2 min neck stretch daily
Habit 48: Do 10 min of standing glute stretch while checking news/ social media/ mail
Habit 49: Do 10 min of sitting glute stretch while checking news/ social media/ mail
Habit 50: Visualize daily ballet routine & ballet goals
Habit 51: Daily 15 min frog stretch while reading
Habit 52: Monthly photo shoot for social media
Habit 53: Monthly social media photos edit session
Habit 54: Post weekly live with training on Youtube
Habit 55: Get up at 4 AM every day
Habit 56: Go to bed between 10.30 and 11 PM every night
Habit 57: Take two naps every day
Habit 58: Practice ballet choreography 25 min daily
Habit 59: Daily 15 min passive side split stretching
Habit 60: Post 3 one-liner posts in Mighty Habits FB group every week
Habit 61: Post one 'reveal/ where I stand' post in Mighty Habits FB group every week
Habit 62: Post 1 ‘behind-the-scenes/ member-win’ post in the Mighty Habits FB group every week
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