How to get rid of the habit of 'staying up late'

It is said that going to bed early and getting up early every day, and swiping mobile phones at night until two in the morning, is a portrayal of many people's lives.

How to quit the habit of staying up late?

First of all, you have to give yourself a reason to quit the habit of staying up late.

For example, using the sense of crisis comes from my motivation. If you continue to stay up late, it will lead to lack of sleep and low work efficiency. Leaders will have opinions, which is not conducive to career advancement.

Another example: Take the expectation of future life as the driving force and tell yourself that if you go to bed early and get up early, and set aside time to read books and practice exercises, you can not only achieve the plan of reading 50 books a year, but also get more beauty sleep and make yourself more energetic.

The whole process of staying up late for smoking cessation is divided into four stages: withdrawal, lack of motivation, stability, and burnout, which takes about 3 months.

So, what are the main features and practical approaches of each stage?

Stage 1: Abstinence

Generally speaking, the first to third weeks are periods of abstinence. At this stage, you create an environment for yourself to stop temptation.

For example, take a shower after returning home, and do not turn on the TV and computer.

In addition, set an upper limit for the broken pot.

For example, when you can't help watching TV or surfing the Internet, be sure to limit your time; when it's time to sleep, even if you're not sleepy, lie in bed.

Stage 2: Lack of motivation.

This stage generally occurs from week 4 to week 7, and you need to set yourself a winning pattern. What is the winning mode? It's a strict schedule.

For example, the work and rest time you set for yourself may be as follows: get off work at 7 o'clock in the evening, take a shower at 9 o'clock in the evening, start to relax at 10 o'clock, and get ready for bed at 11 o'clock. Then, you must improve your work efficiency and ensure that you can leave work at 7 o'clock in the evening.

Additionally, you can set exception rules.

Create a busy schedule when you're busy, prioritize seven hours of sleep, and allow yourself to sleep two hours later on weekends.

The third stage: safe period.

That is, weeks 8 to 10. At this stage, you need to carefully review the results and compare them to how you were physically and productive eight weeks ago. Analyze the difference between the days you stay up late and the days you can be punctual, then develop new countermeasures and execute them thoroughly.

The fourth stage: burnout period.

Often occurs in weeks 11 to 13. At this stage, you get used to your new schedule, but you also feel less motivated. At this time, you can inject new stimuli into yourself, such as fitness and walking. In addition to this, you can also make plans for the next step, such as losing weight and quitting smoking.