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Starting a new routine and Picking up a routine after a hiatus is often the most challenging part. The "x5 Routine Rehearsal" method facilitates this process by simulating the routine five times, either mentally (visualizing the actions) or physically (performing the actions).
Components of the Method:
- Identify Trigger Condition: Define a clear trigger to initiate the routine. This could be a specific time (e.g., an alarm at 6 am) or a situational cue (e.g., feeling bored and wanting to shift from social media to a more productive activity). Ensure the trigger is distinct and immediately captures your attention.
- Plan the New Routine Activity: Limit the duration of the activity to under one minute (e.g., upon waking up: get out of bed, wash your face, and drink a glass of water). Focus on the first few steps. The goal is to develop muscle memory for these initial actions, ensuring the routine naturally progresses once initiated.
- Rehearse 5 times: With a total of 5 times repetitions and each repetition of 1 minute then the total time is 5 minutes.
Rationale
The method aims to solidify the foundation of the routine, making the initial steps automatic and effortless. By repeatedly simulating these steps, the routine gradually integrates into your daily behavior, evolving into a subconscious habit.
Be specific on identifying the trigger, it should be something that get your attention: alarm sound, looking clock, 9am, feeling bored and need distraction, hyperventilanting, etc
Write down are the new routine that you will do when the trigger happen, it should be under 1 minute, if your routine is longer than that then take only the first few steps, because we need to repeat this for 5 times and the maximum time should be 5 minutes
You can do this mentally or physically. Mentally: close your eyes, imagine the trigger and imagine youre doing the new routine, try to feel the details of doing it, like opening bed sheet, walking toward the door, opening the door, walkdown the hallway, seeing yourself in the mirror, open the faucet and feel the water in your hand before you splash the water on your face.
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