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Habit: Binge watching


Feeling 

Lonely, unmotivated, sad


Craving/Wanting 

something to get my mind off the sad and lonely


Action 

Turn on anything on ipad


Outside Influences 

None


Problems 

I waste time and lose productivity, not to mention melt my brain.


Entire Routine 

After work I play consecutive episodes of shows on Netflix on my iPad. This makes me less effective at whatever else I am trying to do, and wastes my time.

 


Replacement Method Replace action with something similar 


New Action 

Instead of watching things on Netflix that dont actually positively affect my life, I will listent to self help books on audible and watch TED talks, or something in a foreign language to get more practice.