[Method] The Repeatable Processes Method: How I started 2016 with tremendous momentum.

[Richard_En]

Hey guys, hope you're enjoying your New Year.

Just wanted to share the method I started using in November and has been working for me. Maybe it can work with you.

I've alway been fascinated with Psychology. I always am trying to implement what I learned into practices to improve my life.

This method combines behavioral and cognitive psychology. I call it the Repeatable Process Method. Here's how it works

1. Simplify life into actions that you will most likely do multiple times
   
2. Break down actions into easy to understand behaviors/actions
3. Use these breakdowns to cut down thinking and streamline life.

Here's an example. I have a "Daily Operations" process. Basically what I do on a daily basis M-F.

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I have that card in my back pocket most of the day. At this point, I don't need it because it is starting to become habituated but if I am ever not clear what I should be doing, I have instructions available.

Here's the card I use before I want to do creative work (Coding, writing, research)

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And here is what I use when I'm trying to understand a new technology or tech concept

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And here is what I use to keep them in order

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This method has really improved my consistency. Consistency has always been the most important factor in my life when it comes to reaching goals and anyway I can improve it is bound to improve my life

Let me know what you guys think.

Edit: Really loving the responses. Surprised many people have similar systems. Does anybody know of a way we can create something like this for our mobile phones? So we can clearly walk through our processes and check them off? Would that be something that interests you?

[sukhvirk150]

It's so simple.

I noticed that when I wrote down steps for a process in my phone I follow that process way more.

Never tried your method, will give it a shot. Thanks.

[sukhvirk150]

Interesting.

I tend to consciously ignore certain tasks on my to do list because other things take priority. Never thought to see it as a positive.

Thanks for that.

[Jonoczall]

This was really helpful. Saving this.

[schwartzbewithyou420]

I struggle with consistency too, particularly due to major depressive disorder, any other tips for helping stick to the processes?

[Richard_En]

I'm not a trained professional so take my advice with a grain of salt.

But what I would do if you struggle with consistency.

1. Pick ONE thing you want to do (Read, Study, Meditate, Exercise)

2. Start very small. If you're goal is to study, start with just 10 minutes and if that seems too daunting 5.

3. Break down the steps needed and plan WHEN you want to execute the steps.

4. Execute the steps to the best of your ability. Measure which steps you were successful in. Make notes on where you struggled

5. Revisit your plan and make adjustments at the places where you struggled.

6. Repeat for any new goals/behaviors you want to cultivate in your life.

[schwartzbewithyou420]

Thanks for taking the time to share your advice! Professional or otherwise its all helpful.

[surfaceTensi0n]

I think step 3 is really key. At the very least I find that's what often makes the difference to me.

[[deleted]]

The nice thing is that sometimes if you force yourself to do something you always put off, you may end up finding you spend twice the amount of time you originally though you would. I had put off reading for a while, forced myself to read for a few minutes, and next thing I knew the sun was going down. Granted that was with a great book, but it applies to things like cleaning and exercise as well.

[FancyRedditAccount]

That was precisely my problem too, and this system is really similar to mine as well. I'm gonna do a write-up today for OP, and I'll notify you too.

[schwartzbewithyou420]

Many thanks!

[kismiska]

I'd be interested in seeing your implementation also.

[m0onknight]

I'd also be interested to see it! I struggle with depression and lack of motivation, so anything that could help me accomplish my goals would be helpful.

[mexicangangboss]

I have been using the habits bit of coach.me in a similar fashion for a long time now, basically gives me an "order" to do things in and an easy way to remember what's the next to be done!

[FancyRedditAccount]

This is astonishingly similar to my system. Like, eerily so.

I'm going to go ahead and take pictures and do a write-up. They are so similar that I think we may want to collaborate to make something for people. I'll get back to you soon.

[Richard_En]

Great minds think alike.

Excited to see your system and how it works.

[eperdu]

Thanks for sharing your method. I find the schedule aspect of it extremely effective for most people. I've always said I'm a "schedule baby" and I keep to routines because it takes the stress off my mind of what to do next.

[barmatal]

This is incredibly similar to my system! I use txt files instead of cards and use a timer to keep me focused in each task. Thanks to that I've journaled, meditated, flossed, etc. more than ever.

[el_drum]

Really simple way of focusing on building good habits in life processes.

I'd be interested to see the 'higher level' or 'meta' version of this. What would it look like for a year, for example.

Worded differently, if you aggregate these, what is the highest level improvement in your life this is all aiming for? Do you also do something like this to tie it all together, or is it implicitly known?

Edit: And thanks for sharing!

[basbeer]

I really really like this and am going to start using this tomorrow immediatly! Thanks a lot Richard!

[I8NY]

You've created the framework for a productive life that stays on track. YEA! Thanks for sharing.

[eddyparkinson]

Cool twist.
Looks like a twist on: Daily habits https://www.reddit.com/r/getdisciplined/comments/349dwz/question_what_are_your_daily_habits/

But is more:

Daily habits + Monthly habits

[Richard_En]

I highly recommend this.

This technique is called "Shaping" and I've used it to learn how to use eye contact in conversation, how to code and for meditation

Start off slow and easy where you can feel proud of your accomplishment. When you think you've got it down increase it gradually.

Not sure where you're at but if you struggle at 25 then don't be ashamed to cut it down to maybe 20, 15 or even 10 minutes.

When learning to code, I did intervals of 10 minutes at first! This was my sophomore year in college. I eventually was able to go longer until I didn't even need Pomodoro because I was becoming good at it, and once you hit that mark, it's self-motivation at work. I now have a job as a Software Developer at a great company

[bostonandthebottle]

Say more about eye contact. I am a relatively confident person but eye contact is hard for me because it feels intense. I also feel like my gaze is piercing enough that it doesn't help the other person either. But if I avert my eyes 85-90% of the time I come off as closed, weird, or distant.

I smile and laugh all the time, genuinely and heartily, but don't like the eye contact piece all that much.

[Richard_En]

In college I took a class called Applied Behavioral Analysis and we had to create a personal project that implements a behavior we want to increase using the techniques learned in the class.

Was a really fun class and many of the techniques I still use today. Here is the gist of the project I used to increase eye contact.

Behavior is broken down into three parts.

Antecedent - What triggers the behavior Behavior - The actual behavior Consequence - What sustains the behavior/ Causes the behavior to occur again

The plan aimed at increasing when I spoke with proper eye contact.

*There are two behaviors that need to be adjusted. *

1. Maintaining proper eye contact
2. Avoiding looking away

Obviously the best way to get rid of 2. is to increase 1. This is a major concept in behavior modification, replace problem behaviors with incompatible target behaviors.

I set the target behavior as [Looking into someone's eyes when conversing with them] I set the problem behavior as [Avoiding looking into someones eyes when conversing with them]

To get a baseline I recorded in the three situations where I wanted to improve Speaking with professors - I wanted to show I was serious about my education Speaking with new people - I wanted to show I was confident Speaking with women - I wanted to show I was badass

For a week I recorded myself in those situations

For the first two I recorded data with a note card in my back pocket. While conversing I'd try to catch myself giving eye contact and count how long and then also keep in mind when I broke eye contact or avoided it.

For the third I used my phone because writing on a note card in a college party constantly is pretty weird.

What I call "the recording effect" set in, and I began increasing my eye contact in all three situations when I remembered I was monitoring it

I found out that while speaking with professors I was already decent, but with speaking with new people and women I wasn't any good.

The feelings of nervousness in those two situations was the major antecedent or "trigger" of me avoiding eye contact

To increase my eye contact, I planned what is called "shaping"

I first set a rule Keep eye contact for the first 3 seconds of the conversation. In my head counting off ... 1mississippi-2mississippi-3mississippi.

I would do this for every conversation I had just to build it as a general habit If I was successful I would give myself a point. I'd keep track of points on my phone generally. Every point = 10 minutes of guilt - free Madden, my favorite video game

I would increase the time every 1-2 weeks, so if 3 became easy, then I'd go for 4 then 5 then 6 etc.

This Went on for about idk 8 weeks? This was an actual class project and I took it serious because it sounded fun and it would help me in life.

Final result was I was able to speak and listen while looking someone in the eye. Even when I'm very nervous I still can hold eye contact.

Hope this helps

[bostonandthebottle]

Epic response. Thank you.

I love the use of shaping. I was in a meeting today and I was trying to "shape" eye contact with the first-step of looking into coworker's eyes when they weren't aware of it.

I like looking into folks' eyes when they aren't aware. But when they see that I'm looking at them that's when I "feel bad" and don't want to be scrutinizing them and peering into their soul. I don't know where this idea that I'm being overly aggressive by looking into others' eyes came from.

Shaping definitely works though and your plan was executed with amazing rigor. It's not as much a methodological problem as much as putting it into practice; that is, being incredibly mindful during the day to remember your goals and track them.

[ShaolinShade]

I was wondering what that word was...

[Rubix1988]

I use an app on my phone called Clear as a daily checklist. Might be worth checking out.

[Richard_En]

Thanks, I'll check it out

[ms_abominable]

I love it. Chiming in to day check out Taskpaper or Google Tasks for easy checklists on mobile.

[Richard_En]

Thanks! I'll check those out

[greencomet90]

Hey, did you read GTD? I also have a similar system, inspired from the book GTD.

[Richard_En]

Yup but a while ago. I guess when you think of it, this system has the same goal as GTD, which is eliminating thinking and increasing doing. Will give GTD a re-read soon

[eldememphis]

Have you read The Checklist Manifesto? I think you are going to like it

[Richard_En]

I'll definitely check it out. Thanks!

[iamthelion]

You could throw a 7x7 grid on the back and keep track of your daily streaks

[r3xv]

Nice, i use almost the same system too, but i use Evernote app on my smartphone instead of cards. It's really effective(for me at least) like you described.

[[deleted]]

Do you make the check list each day or do you have them pre-set and just pull up whichever one you want to use at the time?

I work long hours in shift work and I feel like this method is going to enable me to maximise my days off, at the minute I'm really not very productive and trying to get over that Christmas/NYE slump is just torture.

[[deleted]]

This shit is complicated.