Morning sleep questions:
- What time did you get into bed last night?
- What time did you turn everything off and try to fall asleep?
- How long did it take you to fall asleep?
- 20 minutes
- Did you wake up during the night? How often? How long were you awake total?
- 0300: 5 minutes
- 0700: 5 minutes.
- What time was your final awakening this morning?
- What time did you get out of bed?
- Did anything unusual happen yesterday that might have affected your sleep?
(illness, disturbances, emotional stress, etc.)
- Stayed late at friend's playing MTG
- What is the total amount of time you slept last night in hours and minutes?
- 9 hours
- Did you take any medication that might have affected your sleep? What? When?
Evening sleep questions:
- Did you nap today? How many times? When? How long?
- 1515: 30 minutes.
- Did you consume any medicine that you do not take on a daily basis? What? How
- Did you have any caffeinated or alcoholic beverages today? What? How much?
- @1100 30 mg caffeine (16 oz. decaf soy latte)
- Please rate your average sleepiness today on a scale of 1 - 10. (1 = wide
awake, 10 = very sleepy)
- @0830: 215.0 lbs
- 3500 calories
- 20g added sugars
- 120g protein (20g every 3 hours)
- Pistachio: 230
- Ripple pea milk: 100 (330)
- Strawberries: 30 (360)
- Blueberries: 40 (400)
Cat cafe coffee @1100:
- 16 oz decaf soy latte: 150 (550)
- No Bones Restaurant: 1000 (1550)
- Pea protein: 50 (1600)
- Banana: 100 (1700)
- Oats: 280 (1980)
- Ripple pea milk: 70 (2050)
- Watermelon: 200 (2250)
- Banana: 200 (2450)
- Pea protein: 100 (2550)
- Banana: 100 (2650)
|Time (PDT)||Intention||Revision 1||Revision 2|
|0900||TV: Three Arrows|
|1000||Travel to cat cafe|
|1200||Day belongs to wife|
|1230||Day belongs to wife|
|1300||Day belongs to wife|
|1330||Day belongs to wife|
|1400||Day belongs to wife|
|1430||Day belongs to wife|
|1530||Day belongs to wife|
|1600||Day belongs to wife|
|1630||Day belongs to wife|
|1700||Day belongs to wife|
|1730||Day belongs to wife|
|1800||Day belongs to wife|
|1830||Day belongs to wife|
|1900||Day belongs to wife|
|1930||Day belongs to wife|
|2000||Day belongs to wife|
|2030||Day belongs to wife|
|2100||End of day routine|
|2130||TV: Santa Clarita Diet|
I watched Jordan Peterson Doesn't Understand: Nazism. And I learned some history for it.
Rapid Skill Acquisition:
- Deconstructing a skill into the smallest possible subsets
- Learning enough about each subskill to be able to practice intelligently
- Removing physical, mental, and emotional barriers that get in the way of practice
- Practicing the most important subskills for at least 20 hours
The 3-Stage Model of Skill Acquisition:
- Cognitive (Early) Stage: Understanding what you're trying to do, researching, thinking about the process, and breaking the skill into manageable parts
- Associative (Intermediate) Stage: practicing the task, noticing environmental feedback, and adjusting your approach based on that feedback
- Autonomous (Late) Stage: performing the skill effectively and efficiently without thinking about it or paying unnecessary attention to the process
Source: "VanLehn, Kurt. "Cognitive Skill Acquisition." Annual Review of Psychology 47, no. 1 (1996): 513-539
Ten Principles of Rapid Skill Acquisition:
- Choose a lovable project.
- Focus your energy on one skill at a time.
- Define your target performance level.
- Deconstruct the skill into subskills.
- Obtain critical tools.
- Eliminate barriers to practice.
- Make dedicated time for practice.
- Create fast feedback loops.
- Practice by the clock in short bursts.
- Emphasize quantity and speed.
That's basically what I wanted for reference, I think. There's lots of other good stuff, but I think I filed it away into my Spark File. Which needs to be reorganized and some stuff put into better places.
Anyways, I need to get ready for the cat cafe.