using data to hack my habits and whip up my...
TRANSCRIPT
TheExperiment
• Age:57
• Diet:typicalAmerican
• Weight:190lb/86kg
• Ac=vity:sedentary
• Workouts:zero
Star>ngPoint(2007)
My4-StepApproach
1. Learn2. Model3. Track4. Hack
Learn
TheWillpowerIns>nctKellyMcGonigal,Ph.D.
ThePowerofHabitCharlesDuhigg
YoungerNextYearChrisCrowley&HenryS.Lodge,M.D.
Model:MyBrain(Oversimplified,ButItWorksforMe)
PRIMITIVELoop
• Foundinallanimals• Short-termrewards• Unconscioushabits• “IwantthatNOW”
Model:MyBrain(Oversimplified,ButItWorksforMe)
ADVANCEDLoop
• Sophis=cated,humansonly• Long-termgoals
• Conscious,willpower• “Pauseandplan”
PRIMITIVELoop
• Foundinallanimals• Short-termrewards• Unconscioushabits• “IwantthatNOW”
Model:Self-Tracking
ADVANCEDLoop
• Sophis=cated,humansonly• Long-termgoals
• Conscious,willpower• “Pauseandplan”
PRIMITIVELoop
• Primi=ve,allanimals• “IwantitNOW”• Short-termrewards
• Automa=c,unconscious
Self-Tracking:Increasingmyawarenessof
unconscioushabitsandtheireffects
Model:Self-Hacking
ADVANCEDLoop
• Sophis=cated,humansonly• Long-termgoals
• Conscious,willpower• “Pauseandplan”
PRIMITIVELoop
• Primi=ve,allanimals• “IwantitNOW”• Short-termrewards
• Automa=c,unconscious
Self-Tracking:Increasingmyawarenessof
unconscioushabitsandtheireffects
Self-Hacking:Usingknowledgeandwillpowerto
tocreate/hackintothosehabits
Habit1:Nutri>on/Weight
Low-fatdiet+BasicTracking
• Ini=alsuccess• Gradualbackslide• Trackingdrop-off
#FAIL
Habit1:Nutri>on/Weight
Hacks:• Enhanceddatavisualiza=on• Go100%vegan--nofuzzyrules• Usewillpowerupstream–atthegrocerystore,notthetable
Result:• Withintargetzone• Stable>18months
#wØØt
Habit2:Ac>vityAHacktoMake‘SeatTime’MoreAc>ve
AHachedmini-ellip>calexerciser
HackedseatSplitkeyboardinarmsKneesfreetomove
Habit2:Ac>vityAHacktoMake‘SeatTime’MoreAc>ve
A_achedmini-ellip=calexerciser
Real->mered/yellow/greenfeedbacklight
HackedseatSplitkeyboardinarmsKneesfreetomove
Alldatacapturedinself-trackingdatabase
Habit2:Ac>vity
Habit2:Ac>vityResult:
• 70,000steps/wk
Habit3:StrengthTraining
Performstrengthtrainingageraerobicexercise+
BasicTracking
• Ini=alsuccess• Backslideaber3months• Compliancepoor:mostweeks,Iskipped1or2ofthe3desiredsessions
#FAIL
Habit3:StrengthTrainingHacks:
• Same3dayseveryweek• EarlyAM(highestwillpower)• Eat1orangebeforeworkout(risingglucoseincreaseswillpower)
• Eatbreakfastabersession(reward)
Result:• Increasedstrength• 96%compliance
#wØØt
ExperimentalResultsStar>ngpoint
(2007)Presentday
(2013)
Nutri>on/Weight
UnhealthyAmericandiet;190lb/86kg
100%plant-baseddiet;147lb/67kg
Ac>vity Sedentary 5miles/8kmdailyaverage
Strength Zeroworkouts 3workouts/wk96%compliance
WhatDidILearn?
Life-longhabitscanbechanged!
WhatDidILearn?
Life-longhabitscanbechanged!
Learnsomescience,butbewareofitslimita>ons.
WhatDidILearn?
Evenlife-longhabitscanbechanged!
Learnsomescience,butbewareofitslimita=ons.
Makeamentalmodelofwillpowerandhabitmechanisms.
WhatDidILearn?
Evenlife-longhabitscanbechanged!
Learnsomescience,butbewareofitslimita=ons.
Makeamentalmodelofwillpowerandhabitmechanisms.
ExpectfirstaHemptstofail.
WhatDidILearn?
Evenlife-longhabitscanbechanged!
Learnsomescience,butbewareofitslimita=ons.
Makeamentalmodelofwillpowerandhabitmechanisms.
Expectfirsta_emptstofail.
Keepitera=ngthroughtrack-hackcycles.
Thanksforlistening!
Ques>onsandDiscussion
Contactinfo:Email:[email protected]:@markleaviHWebsite:markleaviH.com