Building a Sleep Discipline schedule can be easy and fun. It involves balancing many factors including the amount of extra time you would like to have, how many naps you can fit in per day, how strict you expect to be with the schedule, and how much sleep deprivation you’re willing to deal with in the beginning. Below you will find a chart of these factors and a step-by-step guide to developing a Sleep Discipline schedule that is right for you.

Review this chart to help you determine the best Sleep Discipline for you. Notice that the more naps you take during the day, the less sleep you will need at night. Conversely, the shorter your core sleep, the more strictly you will need to follow your schedule. The less Total Sleep you get, the more severe the sleep deprivation in the adjustment phase will be, however the more sever the sleep dep., the quicker your body will adjust to the Discipline.

# 20 min Naps Core Sleep (hrs) Total Sleep (hrs) Net Benefit (vs 8 hrs) Nap Sched. Flexibility Nickname
0 8 8 0 n/a Monophasic
1 6 6.3 1.7 +/-3 hr Siesta
2 4.5 5.2 2.8 +/-2 hr Everyman
3 3 4 4 +/-1 hr Everyman
4 or 5 1.5 2.8 5.2 +/-30 min Everyman
6 0 2 6 +/-30 min Uberman

How to make a Sleep Discipline schedule:

  1. Find 30 minute time blocks where you can quietly slip away and take a 20 minute nap every day. Ideally space the naps 3-6 hrs apart.
    • (What worked for me: My job allows for a flexible schedule so I can take naps at work whenever I’m not too busy to do so. I target – 11:30 a.m., 5:30 p.m., and 11:00 p.m.)
  2. Find a location you can go to lie down uninterrupted during that time. Sleeping pads/bags, pillows, and earplugs make this task much easier – you will become a nap expert in short order, so you can get creative.
    • (What worked for me: I use a sleeping bag to take naps on our office lounge couch, or on a backpacking sleeping pad in our conference room. If I’m at home I’ll crash on my bed. Otherwise I nap wherever I happen to be (i.e. cars, airports/airplanes, floors, other peoples’ couches/beds, etc.)
  3. Using your step 1 results and the chart above, determine the number of naps you want in your schedule and find the appropriate core sleep length. Then pick a time slot for your core sleep and choose the best nap times that will space out your rest throughout the day.
    • (What worked for me: I wanted to be in to work by 7:00 a.m. every day so I set my core to 3:00 a.m. to 6:00 a.m. My best times for naps are: 11:30 a.m., 5:30 p.m., and 11:00 p.m)
  4. Pick a series of days (at least three) to commit to the adjustment phase knowing there’s a possibility of sleep deprivation. Try to avoid long drives, important business meetings, performing surgery, or any extremely important events. If something comes up, at any time you can switch back to monophasic, get a good night’s sleep and be right back to normal.
    • (Ideally (assuming a M-F work week) start the schedule on Thursday by lying down for the scheduled naps. Get your core sleep in Thursday night so that way even if you get 0 benefit from your naps, you will have still had some sleep the night before. Then you have Saturday and Sunday allocated for potentially the most tiring days of the adjustment period – if attempting the Uberman Schedule, expect this “most difficult” period to last a week. The tiredness and fatigue from sleep deprivation will hopefully be reduced to only early-morning / late-night tiredness by day 4, and will disappear after full adjustment (1 month or more).
    • Recommendation: If possible, choose a starting date that will give you 4 weeks to stick closely to the schedule (no vacations, trips, or prolonged times where you will not be able to get your naps). This is not absolutely necessary – especially as many of us are too busy to ever have a lull in activity for that long – however the closer you stick to the schedule for this time period, the more adapted you will be and the more you will get out of your time. As long as you make your Sleep Discipline a priority, you will adjust right quick.
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12 Essential Rules to Live More Like a Zen Monk

12 Essential Rules to Live More Like a Zen Monk

“We have more possibilities available in each moment than we realize.” – Thich Nhat Hanh

Zen Habits

I’m not a Zen monk, nor will I ever become one. However, I find great inspiration in the way they try to live their lives: the simplicity of their liveZen Habitss, the concentration and mindfulness of every activity, the calm and peace they find in their days.

You probably don’t want to become a Zen monk either, but you can live your life in a more Zen-like manner by following a few simple rules.

Why live more like a Zen monk? Because who among us can’t use a little more concentration, tranquility, and mindfulness in our lives? Because Zen monks for hundreds of years have devoted their lives to being present in everything they do, to being dedicated and to serving others. Because it serves as an example for our lives, and whether we ever really reach that ideal is not the point.

One of my favorite Zen monks, Thich Nhat Hanh, simplified the rules in just a few words: “Smile, breathe and go slowly.” It doesn’t get any better than that.

However, for those who would like a little more detail, I thought I’d share some of the things I’ve discovered to work very well in my experiments with Zen-like living. I am no Zen master … I am not even a Zen Buddhist. However, I’ve found that there are certain principles that can be applied to any life, no matter what your religious beliefs or what your standard of living.

“Zen is not some kind of excitement, but concentration on our usual everyday routine.” – Shunryu Suzuki

  1. Do one thing at a time. This rule (and some of the others that follow) will be familiar to long-time Zen Habits readers. It’s part of my philosophy, and it’s also a part of the life of a Zen monk: single-task, don’t multi-task. When you’re pouring water, just pour water. When you’re eating, just eat. When you’re bathing, just bathe. Don’t try to knock off a few tasks while eating or bathing. Zen proverb: “When walking, walk. When eating, eat.”
  2. Do it slowly and deliberately. You can do one task at a time, but also rush that task. Instead, take your time, and move slowly. Make your actions deliberate, not rushed and random. It takes practice, but it helps you focus on the task.
  3. Do it completely. Put your mind completely on the task. Don’t move on to the next task until you’re finished. If, for some reason, you have no choice but to move on to something else, try to at least put away the unfinished task and clean up after yourself. If you prepare a sandwich, don’t start eating it until you’ve put away the stuff you used to prepare it, wiped down the counter, and washed the dishes used for preparation. Then you’re done with that task, and can focus more completely on the next task.
  4. Do less. A Zen monk doesn’t lead a lazy life: he wakes early and has a day filled with work. However, he doesn’t have an unending task list either — there are certain things he’s going to do today, an no more. If you do less, you can do those things more slowly, more completely and with more concentration. If you fill your day with tasks, you will be rushing from one thing to the next without stopping to think about what you do.
  5. Put space between things. Related to the “Do less” rule, but it’s a way of managing your schedule so that you always have time to complete each task. Don’t schedule things close together — instead, leave room between things on your schedule. That gives you a more relaxed schedule, and leaves space in case one task takes longer than you planned.
  6. Develop rituals. Zen monks have rituals for many things they do, from eating to cleaning to meditation. Ritual gives something a sense of importance — if it’s important enough to have a ritual, it’s important enough to be given your entire attention, and to be done slowly and correctly. You don’t have to learn the Zen monk rituals — you can create your own, for the preparation of food, for eating, for cleaning, for what you do before you start your work, for what you do when you wake up and before you go to bed, for what you do just before exercise. Anything you want, really.
  7. Designate time for certain things. There are certain times in the day of a Zen monk designated for certain activities. A time for for bathing, a time for work, a time for cleaning, a time for eating. This ensures that those things get done regularly. You can designate time for your own activities, whether that be work or cleaning or exercise or quiet contemplation. If it’s important enough to do regularly, consider designating a time for it.
  8. Devote time to sitting. In the life of a Zen monk, sitting meditation (zazen) is one of the most important parts of his day. Each day, there is time designated just for sitting. This meditation is really practice for learning to be present. You can devote time for sitting meditation, or do what I do: I use running as a way to practice being in the moment. You could use any activity in the same way, as long as you do it regularly and practice being present.
  9. Smile and serve others. Zen monks spend part of their day in service to others, whether that be other monks in the monastery or people on the outside world. It teaches them humility, and ensures that their lives are not just selfish, but devoted to others. If you’re a parent, it’s likely you already spend at least some time in service to others in your household, and non-parents may already do this too. Similarly, smiling and being kind to others can be a great way to improve the lives of those around you. Also consider volunteering for charity work.
  10. Make cleaning and cooking become meditation. Aside from the zazen mentioned above, cooking and cleaning are to of the most exalted parts of a Zen monk’s day. They are both great ways to practice mindfulness, and can be great rituals performed each day. If cooking and cleaning seem like boring chores to you, try doing them as a form of meditation. Put your entire mind into those tasks, concentrate, and do them slowly and completely. It could change your entire day (as well as leave you with a cleaner house).
  11. Think about what is necessary. There is little in a Zen monk’s life that isn’t necessary. He doesn’t have a closet full of shoes, or the latest in trendy clothes. He doesn’t have a refrigerator and cabinets full of junk food. He doesn’t have the latest gadgets, cars, televisions, or iPod. He has basic clothing, basic shelter, basic utensils, basic tools, and the most basic food (they eat simple, vegetarian meals consisting usually of rice, miso soup, vegetables, and pickled vegetables). Now, I’m not saying you should live exactly like a Zen monk — I certainly don’t. But it does serve as a reminder that there is much in our lives that aren’t necessary, and it can be useful to give some thought about what we really need, and whether it is important to have all the stuff we have that’s not necessary.
  12. Live simply. The corollary of Rule 11 is that if something isn’t necessary, you can probably live without it. And so to live simply is to rid your life of as many of the unnecessary and unessential things as you can, to make room for the essential. Now, what is essential will be different to each person. For me, my family, my writing, my running and my reading are essential. To others, yoga and spending time with close friends might be essential. For others it will be nursing and volunteering and going to church and collecting comic books. There is no law saying what should be essential for you — but you should consider what is most important to your life, and make room for that by eliminating the other less essential things in your life.

“Before enlightenment chop wood and carry water. After enlightenment, chop wood and carry water.” – Wu Li

Lecture rapide -fonctionnement

Lecture rapide -fonctionnement

Lecture rapide

Les nouvelles habitudes de lecture rapide

Pour lire vite, il est nécessaire que le champ de perception de l’oeil, à chacun de ses arrêts, soit le plus large possible.

Lecteur rapide
Champ de vision lecteur rapide

Champ de vision lecteur rapide
Le champ visuel est large, il englobe plusieurs mots ce qui fait que le nombre de points de fixation par ligne est moins important.

La durée d’une fixation et de son enregistrement varie peu d’un lecteur à l’autre. Ce qui différencie un lecteur rapide c’est le nombre réduit de fixations par ligne de texte.
Lecteur lent : 2 mots par fixation.
Lecteur moyen : 3 à 4 mots par fixation.
Lecteur rapide : 5 mots et + par fixation.

Combien faut-il voir de mots par fixation ?
Le professeur LAMARE, qui a étudié scientifiquement les mouvements de l’oeil, a constaté qu’un bon lecteur perçoit en moyenne 15 à 20 signes par fixation. Un mot étant composé de 5 à 6 signes en moyenne, un bon lecteur perçoit 3 à 4 mots par fixation.

La majorité des lecteurs pratique la lecture intégrale où chaque mot est lu. Cette façon de faire demande beaucoup de temps et est parfois inutile. De plus, elle encombre la mémoire de nombreux détails sans importance.
La lecture sélective consiste à sélectionner les informations intéressantes.
La lecture sélective ne s’applique pas à tous les textes. Quand on lit Jacques PREVERT, on lit chaque mot. Par contre, cela est tout à fait inutile quand on cherche un nom dans l’annuaire du téléphone.

La lecture sélective comprend 2 techniques essentielles :
– La technique d’écrémage ou skimming
– La technique de repérage ou scanning.

Il s’agit de réduire le nombre de mots lus sans que la compréhension du texte en soit diminuée. Cela permet de se concentrer sur les passages importants tout en éliminant un inutile travail de lecture intégrale.
On applique différents degrés d’écrémage en fonction des besoins et des textes : un degré peu sélectif, à la limite de la lecture intégrale et à l’inverse, un écrémage très sélectif.

La première différence avec l’écrémage est qu’ici le lecteur connaît le renseignement qu’il cherche. Le repérage ne s’utilise pas pour toutes les lectures, mais uniquement lorsqu’on a besoin d’un renseignement ou d’une connaissance sur un point précis.
L’exemple type d’une lecture de repérage est la recherche d’un mot dans un dictionnaire.
L’objectif est de trouver le plus rapidement possible l’endroit où se trouve le mot. Il en est de même pour un annuaire. Ce type de lecture ne s’applique pas uniquement aux dictionnaires et annuaires.

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