My ideal morning ritual
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Show and tell talk during the Quantified Self Conference Europe about morning measurements, morning routines, tracking sleep and optimizing your day. https://www.peterjoosten.org
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My ideal morning ritual
- 1. What I have learned from extensive morning tracking Peter Joosten Blog: www.projectleven.nl Slideshare: www.slideshare.net/wpjoosten
- 4. 1. Excluding habits No coffee No meat No social media No alcohol No caffeine No warm showers…
- 5. 2. Including habits Meditate every day 10k steps every day Counting calories Intermitting fasting All kinds of diets LOMAD…
- 6. 3. Optimizing habits Sleep Intelligence New language
- 7. Why? 1. No automatic pilot 2. Curiosity 3. Optimizing my life
- 8. How? - Different methods - Different tools - Both quantitative and qualitative
- 14. How I did it and what I learned
- 15. My heart as primary biomarker Morning low heart rate & low heart rate variability + Morning routine = Prepared for the day!
- 16. What about heart rate variability? September 2015 Sleep quality and 3 minute morning HRV score Measurement: HRV Sense app / Sleep Cycle app
- 17. No clear relationship. Yet.
- 18. What about morning heart rate? On and off measurement from September 2014 Measurement: Sleep Cycle app
- 19. + Sleep quality > - Morning heart rate Correlation: - 0,25
- 20. What about caffeine? Augustus 2014 regular month September 2014 no caffeine Tool: Sleep as Android (app) Measurement: time asleep / time in bed
- 21. + caffeine > - sleep quality
- 22. What about meditation? June & July 2015: At random moments Tool: Muse headband Measurement: % Calm
- 23. More calm in afternoon…
- 24. Conclusions The quality of your day starts the day before. Coffee only in the morning. Meditate in the afternoon. Not only tracking, also habits
- 25. Trying new morning habits
- 26. Lessons - Always collect data. It pays off. - Export data. Still an issue.
- 27. Future (1) Other variables that influence sleep: exercise, food, work, etc.
- 28. Future (2) 1 Was it a perfect day? 2 What is the ideal morning routine?
- 29. Breakout session What is your morning ritual? 3.30 pm
- 30. Stay tuned www.projectleven.nl (Dutch) www.slideshare.net/wpjoosten peter@projectleven.nl facebook.com/projectleven twitter: @wpjoosten instagram: @projectleven
Editor's Notes
- Have knowledge, own decision how to use it.
- Different methods Different measurements
- Good sleep and optimal morning routine leads to perfect day?
- Sleep is important, was my assumption
- Lot of attention to mornings. Especially mymorningroutine.com
- Morning: you do not have to think about it
- This month optimal morning routine. What are lessons from the past? All the experiments I did. Look at caffeine and meditation.
- HR: rested HRV: autonomic nervous system
- Both high or both low: high scores are better. Correlation is 0,37 between sleep quality and hrv score. But the sample is to small (7 datapoints)
- Pearson correlation, mag als ordinaal of rationiveau meting is
- Sleep quality > hr en hrv Coffee morning > not to much caffein, vanwege halfwaardetijd More calm in the afternoon
- In the morning: reading, dual n-back, yoga, cold showers
- emWave 2 HRV Sense Sleep Cycle is awesome
- 5 minute journal Gratitude journal
- For me, the best moment to meditate = afternoon! Wel daily habit.