On Thu, May 19, 2022, 8:37 PM Karl Semich <0xloem@gmail.com> wrote:

- continued repetition of a baseline to establish a norm

- think of something one is doing _more_ than desired, and every time it is done, do the task to establish a baseline of. keep the intensity such that this works rather than breaking.

leaves out dissociating into a state of mind where the fragile behavior is normalised, and staying there.

- if a behavior is fragile and must develop, increase the baseline only after it is well-established. even if this means almost nothing, and pairing with a strong reward.

- if a behavior is strong, develop its baseline quickly.

- a way for me to give feedback on how easily i am able to continue a baseline
- if the baseline does not repeat, reduce it to something that can

- tasks have different properties (activity, duration, discomfort) -- these are all things to consider holding at a baseline or logging, to help sort out

- I found it helpful to have a sugar cookie at moment of onset (and never else), for a hard thing. this may work even better with nicotine, caffeine, or other drug.

- it seems helpful to journal and/or consider how things go, each behavior. this can lead one to notice powerful problems or opportunities.

left out: importance of sustaining baseline, even if it means risking great difficulty. re: model of different states of mind. baselines can establish. doing this effectively means engaging difficulty in some way. one can also overreach. observing ones patterns, even in a very small way if doing so is hard, seems it can help.

- publicly logging seems helpful until the behavior norm is established. my inhibitions try to stay private, so this may much more thoroughly limit them.

it took me many years, with a norm of desiring public logging, and multiple failed attempts, to get to the point where a behavior was increasing. it helped to change the behaviors, although staying with one also built strength.