In a previous post I described how I was struggling to get out of bed and how I used Behaviour Works’ 7-step process to try to change my bedtime and morning behaviours [read previous post here].

When you are trying to change a behaviour, big or small, it is important that you tailor that change to your own needs and wants.

Actions need to be designed to be sensitive to your own challenges and differing motivations for change. Choosing actions as a simple imitation of what someone else has done is unlikely to be effective for you.

This post explains how I feel now I’ve changed my routine by following the process. You can use the same process to work out what is best for you and create your unique plan.

Recap

If you haven’t read the previous post here’s a quick recap of what I discovered when I used the 7-steps:

Step 1: Clarify

My bedtime and morning routine were not optimal. I took my tablet to bed with me and stayed up too late watching box sets. I had my phone next to my bed and it was in my hand before I was even out of bed.

I wanted this to change because I wanted to feel better, less sluggish, more rested and ready to start my day.

Step 2: Wish

My wish is that I want to get out of bed in the morning refreshed and ready to start my day.

Step 3: Focus

I listed some of the desirable behaviours I could do to make this happen:

I will have a hot drink before bed
I will leave my phone and tablet in another room
I will read a book instead of watching box sets or scrolling through social media
I will exercise or stretch every morning before I use my phone
I will have a cup of tea before I use my phone
I will make my bed as soon as I am up

Step 4: Impact

I chose the one that would have the biggest impact on my life and was the least amount of effort – I would leave my phone and tablet in another room.

Step 5: Commit

I printed out my commitment statement and kept it next to my bed.

I planned who could help me commit to this; what I needed to do differently; where I need to do it; when and how often I need to do it and how to monitor my progress.

Step 6: Understand

Rather than reading more articles or books about good sleep hygiene or motivating myself to have better sleep hygiene, I worked out that I need to strengthen the opportunity to make this happen.

Step 7: Action

I worked out what are the right actions for me to strengthen the opportunity for me to leave my phone and tablet elsewhere when I am in bed. Of the 5 actions that I could have chosen I decided to focus on 3 key ones for me:

Enablement:

I put some ‘if-then’ plans in place:
- For example, if want to watch a box set then I will watch it in the living room.
I will monitor my progress by keeping a diary about how I slept and how I felt in the morning.

Rules:

I will not open my phone until I am out of bed, the bed is made, I have showered and had a cup of tea.
I will read on my ‘kindle’ and visit the library to get some ‘real’ books.
I will put my phone and tablet on charge in my office (and on silent).

Redesign:

I will replace the batteries in my clock and work out how to use the alarm mode.
I will set up a landline phone in my hall (in case of emergencies).
I will use a note pad and pen rather than using the notes app on my phone for capturing any last-minute thoughts before I fall asleep.
I will put my commitment statement next to my bed as a reminder to remove my phone and tablet to another room.

How I feel now

So far I have achieved my wish and I feel that I have got back my desire to jump out of bed in the morning and start my day.

Change is a long term process and not a single event so I am still very much a ‘work in progress’.

If I’m honest I still sometimes keep my phone next to my bed when my teenagers are out before I go to bed, and I still sometimes use my phone as an alarm clock. However, having made the conscious decision to not look at my phone or tablet when I am in bed and having my commitment statement to remind me of my pledge I am getting better at not having a peek at them.

There have also been some unexpected, and very welcome, snow-ball effect changes, such as:

My mindset has changed and once again ‘I am a person who enjoys getting up early’.
I feel that I have better quality sleep.
I’ve read more books and watched less TV.
I feel more connected by being disconnected from my phone and tablet at night.
I spend more time outside taking the dogs for a walk

The Behaviour Works approach is about helping you understand what might work for your life, in your circumstances, and tailoring this to meet your specific needs. We, like it or not, are all different, our lives are complicated and we all need to take different actions. Our approach treats you as an individual and helps you to understand your situation and how you can work to change it to suit your needs.

If you would like learn how to use Behaviour Works’ 7-step process to create your unique change plan check out our online ‘Making Change Happen’ programme by clicking on the button below.

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Best wishes

Behaviour Works aim is simple. To help make change happen in your personal, family or working life. Every week we help people across the world with their own change journey with our ‘Making Change Happen’ online training. Check us out at Behaviour Works.

Heart Photo by Mayur Gala on Unsplash