recovery

Recovery Tools

Here are the tips and tricks I learned along my journey

Oran C

Jun 13, 2021 • 4 min read

Here are the tips and tricks I learned along my journey:

Last update: 20210613

Master List

Therapy Tools
- Lines (My Format)
  - Top
    - Low Energy
    - High Energy
    - Outside
    - Inside
  - Middle (unchanged)
  - Bottom (unchanged)
- Turning Off Phone at night
- Start with just 1 thing
- Blocker Mindset
  - Soft parental love over strong stern father "no fuck you"
- Emotional mediation
  - My Example:
    - Self-care
      - Basics
        
        Blanket Burrito (Snuggle self in blanks around me)
        
        Make Bed
        
        Water
        
        Bonus: Ice
      - Thorough
        
        Shower
        
        Journaling
        
        Improvement Journal
        
        See Habits
- Negative Gratitude List
  - two columns
    - Column 1)
      - List of Negative items that happened during he day
    - Column 2)
      - What I'm grateful for/ Reframe of Negative items
- Accountability Tools
  - Co-working calls using My Format
    - Weekly Format
    - 25 min stints
    - Social Chat scheduled
    - 3 questions:
      - "feelings check-in"
      - "What are our short term goals for next 25 mins?"
      - "How did you do on your short term goals?"
  - Productivity Gradations:
    - NOTE: Visually Show Rings of Emotional Support
    - Pomodoro timer
    - Signal Bookending group
    - Bookending Via Text
    - Bookending via Call: (Self Prompted end time)
    - Bookending via Call: (Self Set time + Agreedupon fail case)
    - Bookending via Call: (Preset Timer + Checkin )
    - Co-working calls (Zoom/Whatsapp video)
  - 2 Week Trial Period
  - Monthly Accountability Review/Constructive Criticism
    - "difficult conversation"
    - Strait to the point
  - Daily Accountability calls
    - Scheduling
      - Consistency:
        
        Expectations:
        
        Voice Memos As Fallback
        
        Call/Text next day
      - Times:
        
        Morning
        
        Night
    - My format:
      - My share
      - There share
      - Pause expectation
      - Standard questions
        
        What type of feedback would you like?
        
        A) Advice
        
        Direct:
        
        "Heres what 'you' should do about X"
        
        Soft: Suggestions
        
        "Here's what i have done about X"
        
        B) Reflection
        
        "I relate to X"
        
        Tie back to things they Shared
        
        A & B)
      - Fun Activities
        
        Airhorn
        
        3 things I'm Gratefull for
        
        Invention (or Technology)
        
        Therapy Thing
        
        External Thing (outside of myself)
        
        Doodle Shares
        
        See Photo of one of my shares here...
- Beginners Mindset
  - See Habits 1% improvement
- Montras
- Stop the tape
- Self love:
  - Positive Affermations
- Framing/Reframing
  - Language
  - The story we tell others
  - The story we tell ourselves
Blockers:
- Mindset
  - See Therapy Tools → Blocker Mindset
- Cold turkey
  - frozen turkey
- Google Family Link
  - Giving password to recovery partners x3, at lease 3 equally spaced time zones
  - Backup password to trusted family member
- Covenant eyes
- Freedom (iOS)
- Freetime
- Screen time (iOS)
Trackers:
- Timer Tracking / Usage Patterns:
  - Coldturkey (Paid)
  - RescueTime (Freemium) (window, Android, ...)
  - "App Useage" (Android)
- Emotions Tracking:
  - Daylio (Android)
Habbits:
- Atomic habits - james clear
  - Habit stacking
  - 1% improvement mindset
  - Improvement Journal
  - 4 laws of behavior change
  - 1. make it obvious
  - 1. make it attractive
  - 1. make it simple
  - 1. make it satisfying
- Star Chart
  - Link to star Chart Page
  - Photo of start chart
- See Productivity Tools → Dayplan
- Versioned Lists on fridge
- Daily Checking Calendar "what is my next appointment?"
  - See Productivity Tools → Calendar
Productivity Tools
- See Accountability Tools
- One Journal To rule them all
  - Day plan
  - Bullet journal
  - Food Plan
- FieldNotes
  - Small pocket sized
  - Protip:
    - Buy the leather cases for them its worth the investment ($10-15), they last longer when being subjected to the harsh environment of peoples pockets
- Dayplan
  - Used for Planning: Next 6 hours
  - Mindset:
    - "This plan is a suggestion, and will change"
    - If I complete any of these tasks it is considered a win!
- Calendar
  - Used for Planning: 24hours → 3 months
    - External things only
    - DO NOT USE FOR TASKS!
      - Will clog up your calendar, and add visual clutter
      - I've tried it doesn't work long term :(
  - Reminders
    - Google calendar set default reminders for
      - 10mins
      - 30mins
      - 1 hour
      - 1 day
  - Calendly.com links
    - Recovery
    - Work
    - Friends
  - Punch In "unconfirmed" while chatting with people
    - Confirm later with them "Are you still avaible at HH:MM pm (PST)?"
      - TIP: copy paste the time and date directly from your calendar
        
        this can actually expose errors that you didnt see
Dumb Phones
- Lightphone2
  - Full review
- Flip phones
  - my story
- Smartphone to dumbphone conversion (google family link)
Books
- Atomic habits - james clear
- Mary kando - the life changing magic of tiediying up
Misc
- How to fix Notification issue on Outreach and Informal Support Groups
  - Mute Notifications Whatsapp reduce annoyance
  - The Fix
    - I found a fix that works for me!
    - Click and hold the chat, important! : deselect "show notifications" and set mute to "always" . If I ever need to receive notifications I just enabled them for like 10 mins, then turn them off.

How to fix Notification issue on Outreach and Informal Support Groups

created with www.github.com/wisehackermonkey/markdown-image-clipboard

I found a fix that works for me!

Click and hold the chat, important! : deselect "show notifications" and set mute to "always" . If I ever need to receive notifications I just enabled them for like 10 mins, then turn them off.

Review of Lightphone2

2020/9/6/

I've been using the phone for a few days. Got some real quirks. Typing, really hard. Better than an flip phone, but its kinda slow, and I cant edit without deleting the whole sentence. Calling works. Some of the interface follows its own design language like there is no "homepage " which is weird. Battery life is about as good a a Kindle. Its actually exactly like a kindle bad typing and all, but it just can make calls.

Fin

Author

by oran collins
github.com/wisehackermonkey
oranbusiness 零 gmail 话 com
20210613