Behavioral Sequences and Diet Cheating


More thoughts and observations on Day 22.

First, I wanted to share some thoughts on behavioral sequencing, and why trying to stop a negative behavior where and when it occurs, may not be the best strategy for changing a behavior.  Our actions and behaviors occur in contexts – environmental for example, or as a long sequence of antecedent and subsequent behaviors.  Take for example, a person who wants to start the habit of working out in the morning but finds they simply can’t get themselves organized or motivated to do it.  The starting point for this goal may well be the night before, and require us to go to bed earlier, in order to be able to get up earlier for the workout. Then you must consider all the behaviors that contribute to going to bed early and plan for them. So being successful at working out in the morning may mean no longer watching the 10:00 news the night before.

My tech diet has highlighted this for me. Previously my wife would prompt me to put away my phone during dinner time – a reasonable request.  I would try to comply, only to find myself unconsciously reaching my hand in my pocket for my phone a few minutes later.  Even worse was the dopamine – brain stimulation effect mentioned in an earlier post.  Even though I would want to stop looking at my phone, my brains’ acclimation to the higher levels of dopamine and higher levels of stimulation would continue to prompt me to pick up the phone.

The behavioral sequencing required to stop looking at my phone over dinner was to stop looking at my phone all day long.  I needed to lower the brain-expected dopamine stimulation in order to be more present in family conversations.  Just putting the phone down during a meal really wasn’t enough.  You don’t know what a thing is doing to or for you, what space it’s occupying in your life, until you eliminate it; at least for a time.  I’m happy to say it’s no longer a challenge to leave my phone in my pocket.

One other thought today:  Diet Cheating 😊.

I had thought to address this topic before I started my Tech Diet, and now’s the time.  Everyone cheats on a diet. We may restrict our calorie intake but at some point, say to ourselves, “well this small piece of chocolate won’t hurt” and so it begins.

This past week, I’ve been noticing some of the old behaviors have been trying to sneak back in.  Oddly enough it started with Facebook, which I found it easy to give up in the beginning.  But then we had a weekend get-away two weeks ago, and my wife posted pictures, and I wanted to see them. Then I wanted so see people’s responses and . . .well I started cheating on my tech diet.

Today, I spoke of my Tech Diet to one of my clients and told them of how it’s not just the content of the internet that is affecting us, it’s the medium itself.  I told of the benefits I’ve been enjoying (calmer, more focused, more emotionally present to others, enjoying more reading etc.) and so read them my “rules” from my first post.  I noticed that I have begun fudging on some of the rules so today I’m redoubling my efforts.  I deleted the Facebook and Flipboard apps on my phone – two big time wasters, and I’m going to make sure I’m not doing audio books or podcasts in my car or at bedtime.  Not doing those things have been good – producing better sleep, a more peaceful demeanor, and less clutter in my thoughts. I’ve been more mindful of the things that are important when there has been less media junk food.  I liken this Tech Diet to improving the nutritional value of the media I consume. I’ve been reading more books and less link-bait fluff, and it’s been very rewarding. And I’m finding my ability to concentrate on what I’m reading has been steadily improving.  
Time to redouble my Tech Diet efforts!

Coming up:  Observations on our over-stimulated culture and maybe a rant on advertising . . .



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