Living

The 10/10/10 Routine: What It Is, & How It’s Improved My Life

By | Tuesday, August 24, 2021

The 10/10/10 routine is a practice of integrating small moments for yourself during an otherwise busy day. This is a routine for those who by 9:00 p.m. think to themselves,shoot, I really wanted to [read my book, do a yoga video, play a video game with my partner, go for a walk, etc.],but are just. too. tired. This is a routine for those who have hobbies that they genuinely miss and fantasize about fitting into their day of work, chores, childcare, school, and the medley of other responsibilities stacked back-to-back.

10/10/10的例行程序包括花30分钟进行三场10分钟的休闲活动。这10分钟可以连续完成,也可以在一天中的不同时间分开。理想是拥有at least30 minutes of personal time per day. If this routine were to be implemented 7 days per week, that is 3.5 hours more dedicated to personal pursuits. This is not one of those articles which lays out an uber specific and rigid formula for personal success. The structure of this routine is flexible. Maybe it becomes 5/5/5 or even 2/2/2. It’s important to note that free time is a form of privilege and that not everyone has 30 extra minutes per day. At the core of this routine is dedicating small moments to meaningful activities. The Rule of Three is loosely adapted here to create more satisfaction from the routine, aiming to complete three personal activities in 30 minutes.三个规则指出,在书面,媒体和其他内容中,将物品放入三合会中,这使得更加令人满意和吸引人的经历。

The 10/10/10 began as a week-long experiment for me. I was getting sick of continuously putting hobbies that bring me peace and nourishment on the back burner. Given, I am a busy person; I am a full-time therapist, a part-time, online graduate student, occasional freelance writer, a cat mom to kittens, in a long-term relationship, along with active friend groups (on top of just being a person who needs to shower and eat three-plus times a day). So I consulted my long-distance friend Emma, who is also prone to endless TikTok scrolling and leads just as busy a life. We enlisted one another as ~ empowerment buddies ~, as she wanted to begin a morning meditation practice. Most mornings, not always, we send a quick“hello, I’m awake doing the thing I said I wanted to do!”Snapchat video. Not only do I look forward to our groggy morning hellos, but I feel such pride that my friend is taking time to take care of herself alongside me.

大约一个月的时间里,我已经开始大部分时间开始进行10分钟的伸展/瑜伽,在日记中写10分钟的写作和10分钟的阅读,并且我注意到自己的一些变化。在此过程中,我为任何想要实施自己的10/10/10的人学习了一些技巧。

自从我10/10/10做什么以来发生了什么变化?

  • 根据我的说法Dayliomood/habit tracker, I am experiencing more positive than negative moods throughout the last few weeks.
  • I consequently adjusted my evening routine to be in bed by 9:30 p.m., so that I can have plenty of time to enjoy my 10/10/10 in the morning without feeling rushed. This has brought more structure to my evening and less opportunity for that tempting hour-long scroll before bed (and also more sleep!).
  • I feel personally accomplished before I even step out the door.
  • Because I give myself a taste of my 10/10/10 activities in the morning, I am more inclined to carve out moments for these activities in the evening, especially to finish the chapter I started reading that morning.
  • I can sense the boundary between my work and personal life strengthened.
  • 我更接近我的授权伙伴。
  • 我更多地控制了自己的空闲时间,并且更接近我在工作之外的人。
  • I am practicing flexibility with myself. Some days, I just don’t do my 10/10/10…and some days, I just do one activity.

入门的提示。

  • 选择三个(或更少的)活动,您发现自己希望您有时间在常规的一天做。和你的肠子一起去。您脑海中浮现的前三个是什么?
  • Change the time variable, if needed. Starting with 3/3/3 is entirely acceptable.
  • 设置自己的一个夜晚 - 当我的赋权伙伴鼓励我做的那样,我每天晚上将日记打开到新鲜的页面,然后将其放在我推出的瑜伽垫上。
  • Use a focus/timer app to keep you on track with each activity. I use the森林应用程序,回应pomodoro方法of focusing in short spurts.
  • 将其他被动习惯与您的活动配对。例如,完成10/10/10时,我喝了一大杯水。
  • 不要对自己严格。当您在身体,情感和精神上掌握它时,只有做这些系列的爱好才能直观地采取行动。健康的常规适应您,而不是相反。
  • 我无法强调:即使是您的宠物,也要拥有某种赋权的伙伴。他们真的可以是好的啦啦队!
  • 最后,请多出几分钟,注意完成10/10/10之后的感觉。调整这种感觉可能会鼓励您继续进行仪式。

这种常规当然会呼应其他个人发展仪式,例如“Do One Thing For Yourself Before Your Boss Every Morning”or “Carve Out Time For Yourself With These Simple Steps。”如果我说我不是所有常规,仪式和生活方式骇客的傻瓜,我会撒谎。我喜欢一个良好的公式,以带给我个人成就。But what I’ve learned from my time scouring the Internet for a perfect and effortless lifestyle solution to my lack of leisure time, is that there isn’t a quick-fix solution, only small intentional changes that culminate into bigger, more noticeable changes. It’s with the guidance of strategies such as the 10/10/10 that can effectively bring about bigger change.

Getting through the first few weeks of a routine is a major challenge for me. Approaching this new routine from a growth mindset was key to my sticking with the first week. Those with a growth mindset, versus a fixed mindset, are defined byTop Hat Glossaryas,“相信自己的成功的人取决于时间和精力。。他们面临挑战,坚持障碍,从批评中学习并寻求他人成功的灵感。。。相信他们可以通过时间,精力和精力来在某些方面变得更好。处理一个人的缺陷,而不是结果的过程是最重要的组成部分。”

从本质上讲,具有成长心态的人的最初笨拙是将新的例行程序整合在大步上,而不是在例行程序中更多地放在出现上,而不是让黄金之星完成例行程序。

当我接近10/10/10的月份时,我觉得自己早上焦虑较少。我没有在早上推土,而是直截了当地准备自己准备出门,而是只为我准备40分钟的时间(我要多花10分钟,以喂养我的猫并醒来一点)。就像我每天都给自己三个小的特殊礼物。作为一个被诊断出患有普遍焦虑症的人,对于我而言,当我感到紧张,担心,而不是目前的紧张局势,并通过精心干预对此做出反应,这对我来说至关重要。从历史上看,早晨,我担心即将到来的一天,脖子和肩膀的结开始。虽然10/10/10的例行程序没有 *治愈我的焦虑,甚至可以大大减轻焦虑,但例行程序肯定使我的早晨减轻了,并为我的日子定下了积极的基调。10/10/10是一个框架,您可以插入培养个人身份的活动。在一个要求我们大量要求的世界中,请记住要保留一些能量才能成为您,无论那是谁。Iam a yogi, journaler, and bookworm.

Skylar is a mental health counselor who talks about self-care as the foundation of a prosperous life.

图像通过Unsplash

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