Habit design - How I learned to workout, eat salads, and floss daily
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Habit design - How I learned to workout, eat salads, and floss daily
- 1. How I learned to floss, workout and eat salads daily Sunil Maulik (@sunim1; sunil.maulik@gmail.com)
- 2. I grew up chubby...
- 4. ... and never saw a sweet I didn't like
- 5. (1)Learning to Work Out • Living in a rough neighborhood • Constant sense of danger • "Fight or flight" - both require fitness
- 6. Attempts • Soccer (Football) - Requires a group • Running - Boring. Hard to do when weather is bad. • Martial Arts - Anywhere/Anytime. Doesn’t require special equipment
- 7. Solution - Karate • Rigorous, formalized process • Clear goals, real-time feedback • Self-sustaining and progressive • Certain “cult-like” mentality
- 8. Sustainability • Simple habits (“do fifty front-kicks while brushing your teeth”) • Rewards system (“no morning shower until you’ve really worked up a sweat.”) • Real-time feedback (Satisfying snapping sound of gi when punch or kick executed properly)
- 9. Summary • Seek an existential threat/reward • Impose external deadlines • Set specific, measurable goals
- 10. (2)Learning to eat Salads • Family history of cardiovascular disease & hypertension • Concerns about cholesterol, vitamin levels • Constant over-indulging
- 11. Attempts • Ate vegetables with a meal • Generally ate fruit for breakfast • Not able to consider a salad a “meal”
- 12. Solution: date someone who loves salads • Cultural expectations (Salads at every meal) • Making salads a shared activity • Tie nutrition to exercise (long run followed by salad)
- 13. Sustainability • Delayed Gratification - Time to make salad heightens expectation • Unexpected Variety - Wide selection of dressings • “Oral Expectation” - Anticipation of specific taste/mouthfeel
- 14. Summary • Find a coach/mentor/muse • "Echo" their behavior to win approval • Use social proof to maintain behavior
- 15. (3)Learning to Floss • Poor oral hygiene growing up • Aunt who died from heart infection that spread from mouth • Moved from a culture with bad oral hygiene to one that was good
- 16. Attempts • Brushed teeth after meals • Kept floss everywhere • Flossed regularly for month before dental checkup
- 17. Solution: Gamification • Determine that flossing last thing at night is self- defeating • Add point-score and expectation of reward • Identify "pleasurable" pain associated with flossing
- 20. Sustainability • Tied difficult habit (flossing) to easier one (taking aspirin and fish-oil) • Found (perverse) pleasure in experience • Coupled reward system (no eating after 9pm)
- 21. In Conclusion • Three different habits required three different strategies • Found specific triggers but also subliminal (and highly personal) enablers • Consistency arrives when the motivation becomes (nearly) subconscious
- 22. Thank You! Sunil Maulik sunil.maulik@gmail.com @sunilm1 For information about design, innovation or habit formation seminars, e-mail me!