Wellness Step #3: Action

I was awakened by the radio this morning. I slowly opened my eyes and was about to shut it off as usual, turn over and go back to sleep. Suddenly I remembered: I have to sit up before turning it off. Okay. I'll try it.

Amazing! It really made a difference to change from a horizontal to vertical position. When I sat up my body naturally straightened, my feet landed on the floor and my eyes opened wide to look around. My mental set changed from night to day. The weather report entered my consciousness, not as a lullaby but as comprehensible information. After hearing enough, I turned off both the radio and buzzer without laying back down. I was up. My first successful awakening in years.

Part 1 of my plan worked. By changing my physical movement I changed the context of my awakening. I was not fighting off sleep while I lie on my pillow and listened to the radio. Without realizing it, I had already begun my morning routine by sitting up in bed before shutting off the radio alarm.

Part 2 of the plan was definitely helpful. I didn't need to report to anyone in particular; unexpectedly, the knowledge that I'd be blogging about my success or failure - that I was publicly accountable - drove me to succeed with my plan.

We tend to keep our goals private. We strive to change our behaviors, e.g., eating and sleep habits, drinking, smoking, exercise or general lifestyle behaviors without telling anyone. Yet, the most successful changers are the ones who do share their goals and their successes/setbacks with others. Opening up to the world impels one to take on the challenge because we don't want to disappoint other people. Like the children we once were, we avoid shame and seek approval.

Lastly, I went to sleep earlier last night than in previous nights, although it was not easy to call it quits. Doing so meant that I had stopped questioning the importance of my goal but took it seriously. I truly wanted to succeed. I accepted responsibility for my own welfare.

Tomorrow is another day. I wonder how it will begin.

Wellness Step #2: Analyzing Failure

As the title implies, my resolve to wake up on time this morning did not succeed in pushing me out of bed. Although I neither snoozed the alarm nor shut it off, I slept right through the radio blaring in my ear!

Rather than give up, I will take Step #2 towards my wellness goal: I will confront this temporary setback and analyze what needs to be changed. I've been through this before. I remember the frustration and disappointment when my first experiment in graduate school failed; I had to start all over again. That happened several times before I had enough data to warrant going further towards my doctoral research.

More personally, how many times did I try to stop biting my nails before I finally succeeded?

Physical habits are indeed hard to modify, especially when the results are not immediately evident.

So let's examine the flaws in my plan:

1. The alarm did not arouse me. Truthfully, I enjoy listening to the traffic and weather in the morning to get a sense of what lay ahead. This enjoyment enhances rather than diminishes a sense of relaxation and somnolence.

2. The incentive was insufficient to impact on my behavior. I forgot about the sugar topping to my cereal as I lay in bed; it had no meaning for me. The incentive will need to be directly tied my behavior.

3. I did not set the stage for success. I went to sleep close to midnight last night thereby stacking the cards against my awakening early the next morning. If I want to succeed I have to prepare for optimal functioning.

Modified plan:

1. I will set a buzzer alarm to follow the radio. If I shut off the radio and don't arise the unpleasant noise of the buzzer will do the job. I will uncover myself and sit up before closing either the radio or buzzer and will not lay down again.

2. I will attach a social consequence to my success by telling my spouse or friend whenever I wake up early or on time.

3. I will go to sleep early the night before so that I am not too exhausted to wake up the next morning. My need for sleep has increased over the years and accepting this aspect of aging is necessary for my success.

Patience and fortitude are what I need. Rome wasn't built in a day.

Wellness Step #1: Resolution

I woke up hungry this morning and looked forward to breakfast. I thought about a topping I could add to my cereal, one that might add sugar and calories but would be enjoyable and a change from the usual.

At the same time, I was feeling frustrated. Once again I had overslept. I had awakened before the alarm but, rather than get out of bed, I waited for the alarm. Then, when the alarm rang, I snoozed it and promptly fell back to sleep!

This is my battle. I have thought about this battle for a long time and have moved through Prochaska's stages of change until I reached this point.

I now recognize that when I have a responsibility to others I wake up and arise without a problem; I am rarely late for appointments. But I ignore the clock when the responsibility is only to me. I forego my desire to practice what I preach - to take time for myself first thing in the morning - and close that precious window.

I've always been a "night person" which means that growing up I stayed up and rose late the next morning whenever possible. It's been a challenge to overcome these adolescent habits when I am the only one to suffer from them.

Suddenly, I thought of a way to hold myself accountable: I would use my breakfast as an incentive! No, I wouldn't sacrifice my nutrition but I would use the topping that I enjoyed so much as a simple yet clear reward for my awakening before or when the alarm rang: If I snooze the alarm or sleep, I suffer the consequence!

I know at first glance this matter seems trivial. Yet it is a template for many other battles that women fight to prioritize our wellness, empower ourselves to accept the challenge and equip ourselves with the tools to succeed.

This is Day #1 of my new wellness program, the date of my resolution to change. Tomorrow will be Day #1 for getting up on time.

Question: What do you want to change? What will help you move closer to your goal?