Compassion for self and othersSometimes we mistakenly think that the choice is between a bad situation and a better situation if we just kick ass hard/often enough. If you have tried frequent, emphatic asskicking and it hasn't worked, consider that the choice is actually between a bad situation and a bad situation made more unpleasant by a lot of ass-kicking. -> you are hereby forbidden to use any part of this material for self-recrimination. Improving sleep Regular bedtime and wake timeYour bed is for sleep, not for work or frettingIf you are awake for more than 20 minutes move to a quiet spot, read a book until you find you are nodding offNo screens in bedroomNo screens 45 minutes prior to bedReduce caffeine, alcohol. Time outdoors, preferably in nature. Plan for winter. Regular exerciseReflective practice.What it looks likeregularattendance to inner states while serving to “unstick” us from inner statescan be; regular exercise, prayer, meditationReduce drug useincludes caffeine, pot, alcohol.Work hygieneif you have trouble getting started, begin with 20 minutes of workhave work hours and a quitting timehave a dedicated work spacework outside of your home if possibleSocial media (if you must)take frequent breaks, you can always go back to it if you want after 1/2 hourManaging worryCompassion for worrying parts of ourselves; they are doing a very important job. They need coaching. Office hours for worries. “The office is closed. Please come back at 10:45 tomorrow morning.”Describing; “I am feeling worried”. “I am thinking about my exams.” Write worries on stickies, place them on a piece of paper divided in half; left side is “In my control.” Right side is “Out of my control.” If there is a worry that you want to put in between, subdivide the worry until you are clear about what is in your control and what is not in your controlWorry as “dealing”. Am I mistaking worrying for doing something useful?Set times to revisit decisions. Don't rehash at unscheduled times. Maintain connections. Don't focus on happiness, focus on doing good for yourself and others. 

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