Date post: | 23-Jun-2015 |
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It’s TIME to be on
time!
Rachel Melissa FuchsDIY Intervention
Problem
Late! Late! Late!
Previous attempts: Making a schedule
Planning in advance
Setting Alarms
A new attempt:Attempt to change cognitions
Conceptual Framework
From Clinical Psych:Aaron Beck (Cognitive Therapy) – restructuring irrational thoughts/beliefs
“Act as if”
Affirmations
From Social Psych:Roy Baumeister – Anticipating an emotional response
Icek Ajzen – Self-Efficacy
Incorporating my Identity (make it about who I am)
RationaleIRRATIONAL BELIEFS:
Following a schedule/consistency = no longer free
It’s not a big deal if I’m late; it doesn’t effect anyone else really
I have plenty of time to sit on the couch and listen to NPR, go on the internet, cook and fine tune clothing, jewelry and shoe choices
Text messages can challenge these beliefs using conceptual frameworks
10pm = night before, encourage to prepare for day
6am = waking up, look at my phone to turn off alarm
8am = should be on my way out the door, if not alarm may motivate me to do so.
Change the time that LEAVE the house; that will make sure I focus on the part I can control (I can’t control traffic)
DIY InterventionTime 10/21 10/22 10/23 10/24 10/25 10/26 10/27 10/28
6am I am reliable and leave on time
I am RELIABLE and people can DEPEND on me. It feels good to know that I am NOT LETTING OTHERS DOWN by being TIMELY.
When I LEAVE and arrive ON TIME, it is incredibly FREEing. Timeliness makes me FEEL GOOD and free. I feel RELAXED and PREPARED
BEING there for OTHERS is more IMPORTANT than my APPEARANCE.I would MUCH RATHER be of service to my fellows and ON TIME than to look good
People can DEPEND on me because I AM RELIABLE. When I know that I am NOT letting other PEOPLE DOWN by being timely, it FEELS GOOD.
It is incredibly FREEING when I leave and arrive ON TIME. I feel RELAXED and PREPARED. Timeliness makes me FEEL GOOD and free
“I would MUCH RATHER be of service to my fellows and on time than to look good. Being there for OTHERS is MORE IMPORTANT than my APPEARANCE”
I am RELIABLE and people can DEPEND on me. It feels good to know that I am NOT LETTING OTHERS DOWN by being TIMELY.
8am It feels good to arrive on time
“It is incredibly FREEING when I leave and arrive ON TIME. I feel RELAXED and PREPARED. Timeliness makes me FEEL GOOD and free”
I would MUCH RATHER be of service to my fellows and on time than to look good. Being there for OTHERS is MORE IMPORTANT than my APPEARANCE”
I am RELIABLE and people can DEPEND on me. It feels good to know that I am NOT LETTING OTHERS DOWN by being TIMELY.
When I LEAVE and arrive ON TIME, it is incredibly FREEing. Timeliness makes me FEEL GOOD and free. I feel RELAXED and PREPARED
BEING there for OTHERS is more IMPORTANT than my APPEARANCE.I would MUCH RATHER be of service to my fellows and ON TIME than to look good.
People can DEPEND on me because I AM RELIABLE. When I know that I am NOT letting other PEOPLE DOWN by being timely, it FEELS GOOD.
It is incredibly FREEING when I leave and arrive ON TIME. I feel RELAXED and PREPARED. Timeliness makes me FEEL GOOD and free
10pm “I would MUCH RATHER be of service to my fellows and on time than to look good. Being there for OTHERS is MORE IMPORTANT than my APPEARANCE”
“BEING there for OTHERS is more IMPORTANT than my APPEARANCE.I would MUCH RATHER be of service to my fellows and ON TIME than to look good.”
“People can DEPEND on me because I AM RELIABLE. When I know that I am NOT letting other PEOPLE DOWN by being timely, it FEELS GOOD.
It is incredibly FREEING when I leave and arrive ON TIME. I feel RELAXED and PREPARED. Timeliness makes me FEEL GOOD and free
“I would MUCH RATHER be of service to my fellows and on time than to look good. Being there for OTHERS is MORE IMPORTANT than my APPEARANCE
I am RELIABLE and people can DEPEND on me. It feels good to know that I am NOT LETTING OTHERS DOWN by being TIMELY.
When I LEAVE and arrive ON TIME, it is incredibly FREEing. Timeliness makes me FEEL GOOD and free. I feel RELAXED and PREPARED
No SMS
Results
Initial decrease in lateness
After five days: BURNOUTStopped reading texts altogether
Changes reversed and I reverted to initial state:Stopped keeping track of time; intervention wasn’t “working.”
Feelings:Guilt
Frustration
Annoyance
Exhaustion
What I learned from my DIY
Three text messages a day = too much
6am = asleep/getting ready, don’t always look at my phone, turn off alarm and ignore phone
8am = trying to leave, don’t look at my phone until I get in my car
Phone remains on silent in the morning: forget to turn off silent mode, need to be quiet
Put too much pressure on self, thought about DIY constantly
What ELSE I learnedWhen lateness trend began to reverse, feelings arose and a sense of failure, compounded every time I “failed” provoked me to give up
2/3 of messages addressed arriving on time not leaving on time; perhaps I need to choose ONE
Leaving late I could still make it on time because, for example, I often allot 1.25 hours for a 55 minute drive: need to address BEING EARLY rather than on time?
Combining Cognitive Restructuring with Conditioning/Behavioral Interventions?
THANKS GUYS!!!!!!!!!!!!!!!!!!!!!!!!!!!