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It’s TIME to be on

time!

Rachel Melissa FuchsDIY Intervention

Problem

Late! Late! Late!

Previous attempts: Making a schedule

Planning in advance

Setting Alarms

A new attempt:Attempt to change cognitions

Conceptual Framework

From Clinical Psych:Aaron Beck (Cognitive Therapy) – restructuring irrational thoughts/beliefs

“Act as if”

Affirmations

From Social Psych:Roy Baumeister – Anticipating an emotional response

Icek Ajzen – Self-Efficacy

Incorporating my Identity (make it about who I am)

RationaleIRRATIONAL BELIEFS:

Following a schedule/consistency = no longer free

It’s not a big deal if I’m late; it doesn’t effect anyone else really

I have plenty of time to sit on the couch and listen to NPR, go on the internet, cook and fine tune clothing, jewelry and shoe choices

Text messages can challenge these beliefs using conceptual frameworks

10pm = night before, encourage to prepare for day

6am = waking up, look at my phone to turn off alarm

8am = should be on my way out the door, if not alarm may motivate me to do so.

Change the time that LEAVE the house; that will make sure I focus on the part I can control (I can’t control traffic)

DIY InterventionTime 10/21 10/22 10/23 10/24 10/25 10/26 10/27 10/28

6am I am reliable and leave on time

I am RELIABLE and people can DEPEND on me. It feels good to know that I am NOT LETTING OTHERS DOWN by being TIMELY.

When I LEAVE and arrive ON TIME, it is incredibly FREEing. Timeliness makes me FEEL GOOD and free. I feel RELAXED and PREPARED

BEING there for OTHERS is more IMPORTANT than my APPEARANCE.I would MUCH RATHER be of service to my fellows and ON TIME than to look good

People can DEPEND on me because I AM RELIABLE. When I know that I am NOT letting other PEOPLE DOWN by being timely, it FEELS GOOD.

It is incredibly FREEING when I leave and arrive ON TIME. I feel RELAXED and PREPARED. Timeliness makes me FEEL GOOD and free

“I would MUCH RATHER be of service to my fellows and on time than to look good. Being there for OTHERS is MORE IMPORTANT than my APPEARANCE”

I am RELIABLE and people can DEPEND on me. It feels good to know that I am NOT LETTING OTHERS DOWN by being TIMELY.

8am It feels good to arrive on time

“It is incredibly FREEING when I leave and arrive ON TIME. I feel RELAXED and PREPARED. Timeliness makes me FEEL GOOD and free”

I would MUCH RATHER be of service to my fellows and on time than to look good. Being there for OTHERS is MORE IMPORTANT than my APPEARANCE”

I am RELIABLE and people can DEPEND on me. It feels good to know that I am NOT LETTING OTHERS DOWN by being TIMELY.

When I LEAVE and arrive ON TIME, it is incredibly FREEing. Timeliness makes me FEEL GOOD and free. I feel RELAXED and PREPARED

BEING there for OTHERS is more IMPORTANT than my APPEARANCE.I would MUCH RATHER be of service to my fellows and ON TIME than to look good.

People can DEPEND on me because I AM RELIABLE. When I know that I am NOT letting other PEOPLE DOWN by being timely, it FEELS GOOD.

It is incredibly FREEING when I leave and arrive ON TIME. I feel RELAXED and PREPARED. Timeliness makes me FEEL GOOD and free

10pm “I would MUCH RATHER be of service to my fellows and on time than to look good. Being there for OTHERS is MORE IMPORTANT than my APPEARANCE”

“BEING there for OTHERS is more IMPORTANT than my APPEARANCE.I would MUCH RATHER be of service to my fellows and ON TIME than to look good.”

“People can DEPEND on me because I AM RELIABLE. When I know that I am NOT letting other PEOPLE DOWN by being timely, it FEELS GOOD.

It is incredibly FREEING when I leave and arrive ON TIME. I feel RELAXED and PREPARED. Timeliness makes me FEEL GOOD and free

“I would MUCH RATHER be of service to my fellows and on time than to look good. Being there for OTHERS is MORE IMPORTANT than my APPEARANCE

I am RELIABLE and people can DEPEND on me. It feels good to know that I am NOT LETTING OTHERS DOWN by being TIMELY.

When I LEAVE and arrive ON TIME, it is incredibly FREEing. Timeliness makes me FEEL GOOD and free. I feel RELAXED and PREPARED

No SMS

Results

Initial decrease in lateness

After five days: BURNOUTStopped reading texts altogether

Changes reversed and I reverted to initial state:Stopped keeping track of time; intervention wasn’t “working.”

Feelings:Guilt

Frustration

Annoyance

Exhaustion

What I learned from my DIY

Three text messages a day = too much

6am = asleep/getting ready, don’t always look at my phone, turn off alarm and ignore phone

8am = trying to leave, don’t look at my phone until I get in my car

Phone remains on silent in the morning: forget to turn off silent mode, need to be quiet

Put too much pressure on self, thought about DIY constantly

What ELSE I learnedWhen lateness trend began to reverse, feelings arose and a sense of failure, compounded every time I “failed” provoked me to give up

2/3 of messages addressed arriving on time not leaving on time; perhaps I need to choose ONE

Leaving late I could still make it on time because, for example, I often allot 1.25 hours for a 55 minute drive: need to address BEING EARLY rather than on time?

Combining Cognitive Restructuring with Conditioning/Behavioral Interventions?

THANKS GUYS!!!!!!!!!!!!!!!!!!!!!!!!!!!