Sleep Hygiene
T/F: Decaf coffee does NOT have a negative effect on sleep
False: Decaf coffee contains small amounts of caffeine
Name atleast 3 harmful effects of negative self talk
depression, lowered self-esteem, poor performance on tasks, and increased anxiety.
What does the circle of control encompass?
The circumstances, issues and problems that we have direct control over
T/F: For most habits, the reward is a long-term positive feeling or outcome
False
T/F: Self-talk is a combination of conscious and unconscious thoughts
List 4 things that can be done to make your bedroom comfortable.
Ensuring room is quiet, cool, and dark. Use whatever you need to achieve this (eye mask, fan, white noise, thick curtains, etc.).
How would you reframe "I'm horrible with going to the gym, the equipment is so confusing to look at" into a positive thought?
"I have little knowledge about gym machines, I would benefit from reaching out to a certified trainer to show me how to do the exercises properly"
What 2 areas should your time, energy and emotions be invested in?
Circle of Control and circle of influence
What does the habit "cycle" consist of
Trigger
Routine
Reward
On Average, how long does it take to create a new habit?
66 days
What should phones and tvs not be used before going to bed?
The blue light emitted by phones, computers, TVs, and other screens can disrupt the body’s natural sleep rhythm, and make you feel more awake
What can be done to help teach your unconscious brain that you like yourself and are kind to yourself, rather than not liking and criticizing yourself?
Outnumbering your negative self talk thoughts with positive ones
The circle of concern is also know as ?
The circle of "no control"
What are the 3 steps for building healthy habits
1. Identify your current habits
2. Break negative habits
3.Create positive new habits
Why can using your phone, eating, or working in bed have a negative effect?
Doing so associates your bed with wakefulness or even stress.
Napping 20 minutes during the day can make sleep more difficult at night.
False.
How do you analyze your self talk thoughts?
Check the facts
Think of all the things you have accomplished and done “right.”
Name 3 questions to ask yourself while trying to determine where to invest your energy?
1. What is the best use of your limited energy right NOW
2.Where might you increase your influence through intentional and meaningful words or actions while letting go of a controlling outcome?
3. How can you balance your energy between expanding your circle with managing your own self care and letting go of things you cant control?
List atleast 4 habits a person can use if they're struggling with coming up with new habits?
Create and review your goals daily, weekly, monthly
Write in a gratitude journal daily
Write down 3 things you did well during the day
Do one thing that scares you every day
Take time out every day to read
Exercise
1.Would I speak to friend or loved one the way I’m speaking to myself right now?
2.What might I tell a friend or loved one who was going through this?
List 4 activities that can be done if a person doesn't fall asleep?
reading, journaling, drawing, meditation, mindfulness
What are the 5 ways to engaging in positive self talk?
Notice your self talk
Analyze your self-talk thoughts
Identify and learn from your self talk thoughts
Reframe your self talk
Add more positive self talk
List 3 PERSONAL example of things within YOUR circle of control.
1_______
2_______
3________
What chemical does the "reward" from habits produce?
Dopamine
T/F: I have control over my reactions, my reputation, and my past decisions
False