Assess your habits from week 3: how did you spend your time this past week? What was effective in your habits? What could be more effective? What steps will you take to make that happen?
Implement a reiforcement strategy: to make one of your habits more satisfying, what is a reward you can give yourself immediately after completing the habit? How will this reward encourage you to continue completing that habit?
I still have a difficult time thinking of rewards to reinforce these habits - generally reaching the point of feeling that the habit (or its direct result) should count as its own reward. I'm wondering if this something I'm holding on to more than is helpful, if it is a reflection of my own bundle of feelings around what I have remaining on my list despite an accomplishment. Running is reinforced by direct endorphins and a feeling of acheivement in the short term (I never regret the run), as well as helping me feel that I am maintaining a healthy body in the longer term. Responding to all slack messages / texts / emails within 24hrs (and not after 8pm) has the benefit of relieving my stress and social/professional pressure to respond promptly, as well as the related result (hopefully) of making a good impression on the people I'm in those communications with. I can recognize the value, in theory, of granting myself a reward to mark that completion, but I can't seem to find the allowance to create some other reward, especially for an example like this one where I know a new message is likely around the corner.
"Don't Break the Chain": Use a habit tracker
What is a habit that you want to make sure to do every day? How could you visually cue yourself to complete it (i.e., moving a paper clip)? How can you visually track it each time you've completed it? Could you automate the tracking? How will you do that?
I do want to respond to all messages / texts / emails promptly (within 24hrs and not too late), and have made some progress but still have work to go. I've tried the 'paperclip' strategy with moving matchsticks, but have not found myself connecting to make that stategy effective. I've gotten a wall calendar which displays the full year and am looking to try this approach with better success.
How to get back on track when missing a habit: if you miss a day or two of completing your habit, how will you get yourself going again?
Pick an accountability partner (your cohort accountabilibuddy, your mentor, a close friend, etc.) and create a habit contract with them. How often will you check in with each other? How will they hold you accountable? My friend Maja has sympathized with a similar struggle in enforcing a better sleep schedule as routine. She is not associated with Turing, but I'm checking in with her at least once a week to talk about our patterns over that week. I'm being more attentive to the sleep data tracked on my phone to kep myself more aware of the way the patterns persist and how they can impact me over especially difficult times.