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.