On Thu, May 19, 2022, 8:37 PM Karl Semich <[1]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.

References

   1. mailto:0xloem@gmail.com