Chart Your Addictions

Want to quit? Then inventory every infraction. Timestamp them into a spreadsheet. Explain to yourself why you gave in and take notes. Run SUM formulas to tally the total number of infractions per month. Never miss a beat. Make a habit out of charting your habit. Keep track of your addiction. Determine whether or not your habit is good or bad, frequent or infrequent – and monitor the change.

If your addiction is staring at you in the face all the time, one of two things will happen: you will get tired of the spreadsheet, or you will give in less frequently. Before long, you may even find yourself addiction free.

How to Track Your Sleep And Earn A Better Night’s Rest

The key to a higher quality life is through self assessment. To improve performance, break habits and adjust personal behavior, one must quantify his or her life with gadgets, apps and spreadsheets that help track personal trends and identify areas for improvement. I am very much on board with the Quantified Self school of thought. I maintain spreadsheets galore.

I have never been able to track my sleep in spreadsheets. Why? Well, because I am asleep.

Enter Sleep Cycle Alarm Clock. My friends Drew and Nicole introduced me to this rather handy iOS application that graphs your sleep phases. Place your iPod or iPhone on the bed next to you at night and the accelerometer will monitor your every move to determine which phase of sleep you are in. The main purpose behind the app is to wake you during your lightest sleep phase where you feel rested and relaxed (in a specified time range rather than a hard alarm time), but I have found it more useful for the sleep graphs.

Sleep Cycle Graph

Above, my graph from Friday – went to bed at 1:40am, woke up at 9:59am and slept a total of 8 hours and 19 minutes (believe it or not, college friends – I actually sleep now!).

With only a week of data, I can already see trends. I am taking notes on pre-sleep activity, successful bed times, successful waking times and more. Apparently, a glass of wine within an hour of bedtime has helped me to sleep quicker. Uh oh!

Keep track and you can unlock self improvement.