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Mark Leavitt: Using Data to Hack My Habits and Whip Up My Willpower - Show and Tell for QS Europe May 2013
 

Mark Leavitt: Using Data to Hack My Habits and Whip Up My Willpower - Show and Tell for QS Europe May 2013

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This is a show-and-tell presentation I will be giving at the Quantified Self EU Conference, May 11-12, 2013.

This is a show-and-tell presentation I will be giving at the Quantified Self EU Conference, May 11-12, 2013.

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    Mark Leavitt: Using Data to Hack My Habits and Whip Up My Willpower - Show and Tell for QS Europe May 2013 Mark Leavitt: Using Data to Hack My Habits and Whip Up My Willpower - Show and Tell for QS Europe May 2013 Presentation Transcript

    • Using Data toHack My Habits andWhip Up My WillpowerShow-and-Tell SessionQuantified Self ConferenceMay 2013Mark Leavittmark@markleavitt.com
    • Using Data toHack My Habits andWhip Up My WillpowerShow-and-Tell SessionQuantified Self ConferenceMay 2013Mark Leavittmark@markleavitt.com
    • The Experiment• Age: 57• Diet: typical American• Weight: 190 lb / 86 kg• Activity: sedentary• Workouts: zeroStarting Point (2007)
    • The Experiment• Age: 57• Diet: typical American• Weight: 190 lb / 86 kg• Activity: sedentary• Workouts: zeroCan Quantified Self techniqueshelp me transformthese life-long habits?
    • My 4-Step Approach1. Learn2. Model3. Track4. Hack
    • LearnThe Willpower InstinctKelly McGonigal, Ph.D.The Power of HabitCharles DuhiggYounger Next YearChris Crowley &Henry S. Lodge, M.D.
    • LearnThe Willpower InstinctKelly McGonigal, Ph.D.The Power of HabitCharles DuhiggYounger Next YearChris Crowley &Henry S. Lodge, M.D.
    • Model: My Brain(Oversimplified, But It Works for Me)PRIMITIVE Loop• Found in all animals• Short-term rewards• Unconscious habits• “I want that NOW”
    • Model: My Brain(Oversimplified, But It Works for Me)ADVANCED Loop• Sophisticated, humans only• Long-term goals• Conscious, willpower• “Pause and plan”PRIMITIVE Loop• Found in all animals• Short-term rewards• Unconscious habits• “I want that NOW”
    • Model: Self-TrackingADVANCED Loop• Sophisticated, humans only• Long-term goals• Conscious, willpower• “Pause and plan”PRIMITIVE Loop• Primitive, all animals• “I want it NOW”• Short-term rewards• Automatic, unconsciousSelf-Tracking:Increasing myawareness ofunconscious habitsand their effects
    • Model: Self-HackingADVANCED Loop• Sophisticated, humans only• Long-term goals• Conscious, willpower• “Pause and plan”PRIMITIVE Loop• Primitive, all animals• “I want it NOW”• Short-term rewards• Automatic, unconsciousSelf-Tracking:Increasing myawareness ofunconscious habitsand their effectsSelf-Hacking:Using knowledgeand willpower toto create / hack intothose habits
    • Habit 1: Nutrition / WeightLow-fat diet +Basic Tracking• Initial success• Gradual backslide• Tracking drop-off#FAIL
    • Habit 1: Nutrition / WeightLow-fat diet +Basic Tracking• Initial success• Gradual backslide• Tracking drop-off#FAIL
    • Habit 1: Nutrition / WeightHacks:• Enhanced data visualization• Go 100% vegan -- no fuzzy rules• Use willpower upstream – at thegrocery store, not the tableResult:• Within target zone• Stable >18 months#wØØt
    • Habit 1: Nutrition / WeightHacks:• Enhanced data visualization• Go 100% vegan -- no fuzzy rules• Use willpower upstream – at thegrocery store, not the tableResult:• Within target zone• Stable >18 months#wØØt
    • Habit 2: ActivityA Hack to Make ‘Seat Time’ More ActiveAttachedmini-ellipticalexerciserHacked seatSplit keyboard in armsKnees free to move
    • Habit 2: ActivityA Hack to Make ‘Seat Time’ More ActiveAttachedmini-ellipticalexerciserReal-timered/yellow/greenfeedback lightHacked seatSplit keyboard in armsKnees free to moveAll datacaptured inself-trackingdatabase
    • Habit 2: Activity
    • Habit 2: ActivityResult:• 70,000 steps/wk
    • Habit 3: Strength TrainingPerform strength trainingafter aerobic exercise +Basic Tracking• Initial success• Backslide after 3 months• Compliance poor: mostweeks, I skipped 1 or 2 ofthe 3 desired sessions#FAIL
    • Habit 3: Strength TrainingPerform strength trainingafter aerobic exercise +Basic Tracking• Initial success• Backslide after 3 months• Compliance poor: mostweeks, I skipped 1 or 2 ofthe 3 desired sessions#FAIL
    • Habit 3: Strength TrainingHacks:• Same 3 days every week• Early AM (highest willpower)• Eat 1 orange before workout(rising glucose increases willpower)• Eat breakfast after session (reward)Result:• Increased strength• 96% compliance#wØØt
    • Habit 3: Strength TrainingHacks:• Same 3 days every week• Early AM (highest willpower)• Eat 1 orange before workout(rising glucose increases willpower)• Eat breakfast after session (reward)Result:• Increased strength• 96% compliance#wØØt
    • Experimental ResultsStarting point(2007)Present day(2013)Nutrition /WeightUnhealthyAmerican diet;190 lb / 86 kg100% plant-based diet;147 lb / 67 kgActivity Sedentary5 miles / 8 kmdaily averageStrength Zero workouts3 workouts/wk96% compliance
    • What Did I Learn?Life-long habits can be changed!
    • What Did I Learn?Life-long habits can be changed!Learn some science,but beware of its limitations.
    • What Did I Learn?Even life-long habits can be changed!Learn some science,but beware of its limitations.Make a mental model ofwillpower and habit mechanisms.
    • What Did I Learn?Even life-long habits can be changed!Learn some science,but beware of its limitations.Make a mental model ofwillpower and habit mechanisms.Expect first attempts to fail.
    • What Did I Learn?Even life-long habits can be changed!Learn some science,but beware of its limitations.Make a mental model ofwillpower and habit mechanisms.Expect first attempts to fail.Keep iterating through track-hack cycles.
    • Thanks for listening!Questions and DiscussionContact info:Email: mark@markleavitt.comTwitter: @markleavittWebsite: markleavitt.com