Joanne Smith tried telling herself before bed that she wouldn't need to wake up at 3 AM for the bathroom. She slept through until 5 AM instead. She credits expectation-setting, a form of predictive coding, for the shift and suggests viewers experiment with similar mental framing.
I'll use this really random example as something that I did, like, partway through this journey, and really I was just sort of like playing around with things that I'd been learning and like, oh, I wonder if this works, I wonder if it can help me with waking up in the night to go for a wee, you know, needing the toilet in the night, because again, I had a lot of predictive coding going on in a lot of different things. And I remember being like, oh well, just really like calmly like just setting an expectation before I went to bed one night that I don't want to, I don't think I need to wake up at 3 AM for a wee. I think I can sleep longer. I think, I think I can go a bit longer without needing the toilet tonight. Well, I was absolutely blown away because I say that like don't be expecting miracles and things to happen really quickly, but I mean, that is also a possibility because the first time I did that, I was shocked because I made it to 5 AM. So I made it even longer than normal just by setting a little bit of a— maybe it will, maybe it won't, maybe I'll wake up, maybe I won't. I was blown away with what's possible. So play around with this stuff.
