try to solve my distraction problem

date: 2022-12-03 16:35

As i mentioned at My logs, i spent so much time on meanless things. so i'm trying to contorl it , reduce it. here is the record page.

What's the problem

The appearance is that :

• I spent many time on read ,search news, new informations

the reason i do that:

• some informations make me happy, like useful tools, valuable thoughts, that's very little, but when i found i ,i feel very satisfied.
• it's cheap, i only need to click link, open page then i get it.
• what i want to do is hard, especially when i didn't get sleep well, i have no strength to do it , i refuse to do it.
• i didn't control well my sleep, usually sleep too late.

How can i measure it

i first use macos's builtin Screen Time tracking function , and use a chrome extion to tracking website.

i write a table to trace and stats it:

item	time/status	is reasonable	how to improve
weibo,v2ex,youtube,zhihu time	?
youtube exception item
sleep time last night	?	?	?
first thing morning	?	?	?
first thing working	?	?	?
fixed surfing time	?	?	?
blank time	?	?	?

measure logs of 2022-12-03

item	time/status	is reasonable	how to improve
weibo,v2ex,youtube,zhihu time	3hour	no	do as my schedule, especially FIRST THING rule
youtube exception item	0	-	-
sleep time last night	7hour	no,too late	get ready at 11:00 PM
first thing morning	not started	?	?
first thing working	not started	?	?
fixed surfing time	not today	?	?
blank time	10 min	fine, meditation success broken my distriction	meditation , do nothing at home 20 min

measure logs of 2022-12-05

item	time/status	is reasonable	how to improve
weibo,v2ex,youtube,zhihu time	2hour	no,but less than before, still a good step	less , less
youtube exception item	1	yes, watch IELTS video	-
sleep time last night	6hours 47mins	it's ok, i had done a workout, body is exciting, and i also get a camera to monitor what i will do when i sleeping, so , it's a little late	get ready at 11:00 PM
first thing morning	yes	yes, i prevent me serval times to see the new informations	?
first thing working	yes	first to writle a micro log today	first thing: dayly routine
fixed surfing time	0	?	?
blank time	0	no	meditation after lunch

solutions

• I usually get distracted
  • the first thing i do in moring is go through the news and chats that's a bad habit
    • first thing in morning change to get myself ready to out.
    • the first thing when i start to work changed to do planmed routine
      • plan my daily routine
  • didn't sleep well
    • schedule sleep time at 11:00 PM.
    • tracking why i sleep late , not push myself so hard this time. just tracking.
  • valuable information makes me happy
    • restrict the time of get new information, maybe 2 day 2 hour?, focus on the topic that i'm intrested, and write summary of the information i get.
  • often feel tired
    • schedule time to rest(example: sunday afternoon to play with child)
    • make a blank time , like shit time with no cellphone, meditation time(meditation is good, the point i start write this, is from meditation), alone time .

正如我在 My logs 中提到的，我花了很多时间在毫无意义的事情上。 所以我试图控制它，减少它。 这是记录这一切的地方。

我要解决的问题是什么

从外表看是：

• 我花了很多时间阅读、搜索新闻、新信息

我这样做的原因：

• 有些信息让我开心，比如有用的工具，有价值的想法，那是很少的，但是当我找到我时，我感到非常满足。
• 它很简单便宜，我只需要点击链接，打开页面就可以了。
• 我想做的事很难，特别是当我没有睡好，我没有力气做的时候，我拒绝做。
• 我没有很好地控制自己的睡眠，经常睡得太晚。

我如何测量它

我首先使用 macos 的内置屏幕时间跟踪功能，并使用 chrome 扩展来跟踪网站。

我写了一个表来跟踪和统计它：

item	时间/状态	是否合理	如何改进
微博、v2ex、youtube、知乎时间	?
youtube 例外项目
昨晚的睡眠时间	?	?	?
早上第一件事	?	?	?
工作的第一件事	?	?	?
固定上网时间	?	?	?
空白时间	?	?	?

解决方案

• 我经常分心
  • 我早上做的第一件事就是去浏览新闻，新讯息，那是个坏习惯
    • 早上第一件事就是换衣服，让自己做好出门的准备。
    • 当我开始工作时的第一件事，改为做有计划的例行公事
      • 计划我的日常例程
  • 没睡好
    • 安排晚上 11:00 的睡眠时间。
    • 跟踪为什么我睡得很晚，不逼自己。 只是跟踪。
  • 有价值的信息让我开心
    • 限制获取新信息的时间，也许是 2 天 2 小时？，专注于我感兴趣的主题，并写下我获得的信息的摘要。
  • 经常感到疲倦
    • 安排休息时间（例如：星期天下午和孩子一起玩）
    • 设置些空白的时间，比如没有手机的拉屎时间，冥想时间（冥想很好，我开始写这篇文章的重点是冥想），独处时间。