knowing your behavior type - quantified self meetup
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Knowing YourBehavior Type
Quantified Self Meet-UpMay 3, 2012
Nir Eyal
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NirAndFar.com
So you wantto run?
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No pain, no gain
Never quitSet goals
Get others involved
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No pain, no gain
Never quitSet goals
Get others involvedFAIL
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What worked:Make it simple and easy
Focus on funMin Enjoyable Action
(MEA)Trigger and track
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Amateur behaviors:- Lifetime goals
- Small, slow changes- Reward motivated
- OK with OK
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Skillful behaviors:Baseline competency
Hard workBig change
Outcome driven
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Experts on skill
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Creating skillful behaviors:- Deliberate practice- Focus on failures
- Grit and persistence
- Coaching
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Amateur- Process- Pleasure
- Play
- Self-motivation
Skillful- Goals- Grit
- Hard work
- Coaching
Methods need to match
behavior type
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AmateurLowdegree ofself-control
SkillfulHigh degree
of self-control
Difference is self-control
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Next ...How stop a behavior?
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For me...Resist unhealthy foods
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Dont think about itDistract yourself
Punish the behaviorKeep track
Get others involved
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Dont think about itDistract yourself
Punish the behaviorKeep track
Get others involvedFAIL
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Habitual behaviors:- Constant temptations
- Life-long struggle- Moderation
- Dealing with pain ofdesire
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Stopping habitual behaviors:- Managing pain of desire
- Creating space- Mindfulness
- Surfing the urge
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What worked:- Bringing awareness to urge
- 10-minute rule- Reminder of purpose
- Self-compassion
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Lost
~20 lbs.over 12
months
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NirAndFar.comSelf-Control Required
Behavior Types
HighLow
Do
Resistdoing
Amateur Skillful
Habitual
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Addictive behaviors:
- Self-destructive- Binary (clean or sober)
- Very hard to resist
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Stopping addictivebehaviors:
- Abstinence, completeremoval of trigger (detox)
- Social support- Root cause analysis
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NirAndFar.comSelf-Control Required
Behavior Types
HighLow
Do
Resistdoing
Amateur Skillful
Habitual Addictive
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Take-away:
1. Identify the behavior type.2. Use the appropriate
behavior change method.
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Leave Feedback, Get Slides
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http://goo.gl/UEEX2Contact: [email protected]
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NirAndFar.comSelf-Control Required
One size does not fit all
HighLow
Do
Resistdoing
Amateur- Process- Pleasure
- Play
- Self-motivation
Skillful- Goals- Grit
- Hard work
- Coaching
Habitual- Moderation- Surfing urge- Mindfulness
- Self-directed
Addictive- Abstinence
- Physical detox- Root cause
- Social support