the mood theory
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A self-tracking experiment to prove, find and maybe even create new
theories about moods.
Carolina Ivarsson
Mood Theory
the
April 14th 2012
I am not a unhappy person, just a curious person who often wonders,
what is it that makes me feel this way, or are expert theories always
right and how can things like mood theories be generalized when we
people are so different.
We all know that food and exercise have a huge effect on our mood and
how our body is reacting. But it is also very individual, so reading
about it has not helped me so far, it is time for me to analyze
myself and find answers myself.
I decided that for one month, March 2012, with the help of two apps,
my eyes and journal track my mood, food consumption, activities and
the weather. The process and answers are in this project, explore,
play and learn from graphs, maybe you will find something that suits
you as well as it suits me.
Take a peak!
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WHAT DOES THIS PROJECT CONTAIN
4. THE APPS I WAS USING
5. SELF-TRACKING RATING
6. EXPERT THEORIES
7. Mood and Food
8. Mood and Exercise
9. Mood and Weather
10. Mood and Wake up time
11. MY THEORIES
12. Mood, Food, Exercise,
Weather and Wake up time
13. CHARTS AND DATA COLLECTION
14. My Mood
15. Mood and Carbs
16. Mood and Fat
17. Mood and Protein
18. Mood and Exercise
19. Mood and Wake up time
20. Mood and Weather
21. ANALYSIS
22. Food
23. Exercise
24. Weather
25. Wake up time
26. FINAL MOOD INSIGHT
27. Second though
28. Insight statment
29. RECOMMENDATIONS
30. From me to me
31. From me to you
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THE APPS I WAS USING
MoodPanda, first thought? Are pandas happy?
I must say it is very easy to use, it only
takes a second to upload your mood.
Instead of liking another users post you can
hug their mood, if they are sad you can give
them a hug, nothing I liked. Felt weird.
Maybe I am not in it for the “mood commu-
nity” reason, more for myself. An average
app that does what it should.
Well, yes this has been my pal, a kind of
enjoying pal from time to time, I mean it is
keeping track of everything I do, but it
does do it good. What I like most about it
is that I can scan my groceries and it finds
it. I don’t like is the orientation, its too
much but when you get the hang of it its
easy enough for tracking your daily food
habits, tracking your exercise part-
not as good.
Rating:3/5 mood swings
Rating:4/5 mood swings
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THE APP USE
SELFTRACKING
ANALYSING
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RATE THE SELF-TRACKING EXPERIENCE AND TOOLS
EXPERT THEORIES
MOOD AND FOOD CONSUMPTION
“The foods you eat can help you feel better or feel worse,
in the short-term and the long-term.”
According to the most updated version of the “Dietary Reference
Intakes” this is how you should portion your daily intake. I have
been tracking my food from a diet plan of 1200 calories a day. And
according to that this is what my food intakes should consist off.
Eat like this and you will feel good!
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MOOD AND EXERCISE
There wasn’t a breakthrough in the phenomenon until 2008, when
(according to the New York Times) researchers in Germany, using
advances in neuroscience that reported that exercising gives a flood
of endorphins to the brain. The endorphins are associated with mood
changes, and the more endorphins your body pumps out, the greater the
effect is on your mood.
“You need both resistance training and cardio,”
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CARDIO
STRENGHT
MOOD AND WEATHER
Denissen study in 2008 come to the rather surprising conclusion that
there is only a very small effect of weather on mood - and this is
backed up by two previous studies, one made in 2000 by Watson and
another by Keller in 2005, too found surprisingly small or sometimes
non-existent effects of the weather on our mood.
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DOES NOT GET AFFECTED
YOUR MOOD
MOOD AND WAKE UP TIME
Imagine waking up on your own terms and having a lot of
time to prepare for work. Not only will you be able to think clearer
of the day’s goals, you will most likely be free of stress from
rushing. Rushing or cramming can be a source of stress. Hence, waking
up early or at least waking up an hour early will give you a bit of
leeway to take some time and be less stressed about it.
One of the great challenges of a happiness project is to think about
time Sometimes, making a shift like waking earlier or changing a
daily routine can make a big difference in your mood.
-Gretchen Rubin author of The Happiness Project
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MORE HOURS OF DAYLIGHT
GET MORE WORK DONE
TIME TO PREPARE
LESS STRESS
YOUR MOOD
MY OWN THEORIES
MOOD FOOD EXERCISER WEATHER & TIME IN MORNING
The food
I will chunk this up into on category. I do not know enough about
carbs, protein and fat importance for mood, YET, to separate them.
My belief is though that if you are keeping a fair balance with what
you eat, not eating to much of one or the other you will feel fine.
If you eat 1/3 of each from a various of different sources and eat
enough amount of it you will feel good.
The weather
I believe that sun makes you happy, the happy moments of my life,
that I can remember, have often been sunny moments.
The exercise
I believe that you feel better when you move and when you are active.
It does not have to be a matter of what it is that you do or how you
exercise as long as you move.
Wake up time
I believe that you will feel better if you wake up in time and soak
in the day. I believe that if you take your time in the morning,
without stress you have a good start of your day.
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CHARTS AND DATA
COLLECTION
MY MOOD
MY AVR. MOOD
GLOBAL MOOD
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
My Mood
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
CARB INTAKE
WHAT I SHOULD EAT
Mood from Carbs
FAT INTAKE
WHAT I SHOULD EAT
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
Mood from Fat
PROTEIN INTAKE
WHAT I SHOULD EAT
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
Mood from Protein
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
STRENGTH
CARDIO
GOLF
Mood from Exercise
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
WAKE UP TIME
am
Mood from Wake up time
SUN
PARTLY CLOUDY
CLOUDY
RAIN
Mood from Weather
ANALYSIS
ANALYSIS ON EXPERTS FOOD THEORIES
I do not need to eat accordingly to experts percentages to feel good.
My patterns of when I felt great and when I felt really bad seams to
have nothing to do with my food intake.
Ex (shown on chart below) If I eat imbalanced as it is shown here,
too much of my protein, to little of my carbs and okay with my fat, I
still was in a good mood.
ANALYSIS ON MY FOOD THEORIES
Same here, well yes if I do eat balanced I felt good most of the
times but there were no guarantee for that to happen.
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ANALYSIS ON EXPERTS EXERCISE THEORIES
Sometimes I felt great when working out alot, sometimes I did not.
Sometimes I felt better when doing only cardio, but also when I did
both. Sometimes I felt even better when I was doing nothing at all.
Exercising gets me in shape and to stay healthy but not a must for me
if I want to be in a good mood.
ANALYSIS ON MY EXERCISE THEORIES
So no, I can feel equally as good going a day without exercising as a
day when I do. I saw that when I was playing golf and did strength
training at the same day, I was always feeling below my average mood.
Note to myself: Golf and workout does not mix well when trying to
stay in a good mood.
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ANALYSIS ON EXPERTS WEATHER THEORIES
The experts were right, weather does not affect me that much.
My mood did not depend on the weather at all, I felt good even great
when it was raining, or cloudy, or sun or just a little bit off sun.
This is how it could look:
ANALYSIS ON MY WEATHER THEORIES
So I was wrong then, sun does not necessarily make you happier.
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ANALYSIS ON EXPERTS WAKE UP TIME THEORIES
Yes, most of the days when I gave myself a little more time in the
morning I ended up having a good mood, but note this was not all the
time, the pattern was not overwhelmingly stated, I was not always a
happy camper during the day when I woke up early in the morning.
It could look like this:
ANALYSIS ON MY TIME IN THE MORNING THEORIES
Me and the experts agreed on this one, and well yes we had both right
and wrong. The time in the morning is not a given factor for good mood.
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7 AM -
FINAL INSIGHT
SECOND THOUGHT OF HAPPINESS AND GOOD MOOD
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After tracking at myself, compairing my mood against these different
components to see if I could find a pattern of what makes me happy,
what makes me in a bad mood, what if I exercise and I give myself
more time in the morning, is when I feel the best.
I wanted to find patterns showing what I personally can do to make my
mood good, make it stable and find a way of living.
I DID NOT FIND PATTERNS OF WHAT MAKES MY MOOD GOOD
I did not find a pattern for any of the components. Which made me
think about what it really is that makes me happy. SO WHAT DOES?
What makes me happy is working hard on a project and going in to the
classroom, presenting and get great feedback.
or when I am with my friends and family
or when I sink that last put on the 18th hole to win a tournament,
or when I just accomplish my to do list for the day.
That makes me in a good mood, other people, things and situations.
I wanted to see if this was true for more people then me so I started
asking people what it was that made their mood good. And it was what
I expected, not any of these components that I tracked.
(watch the mood theory film to see the answers)
MOOD INSIGHT:
YOU CAN NOT DEPEND YOUR MOOD ON THESE COMPONENTS!
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So many things happens around us everyday that can change our mood
even though we have done everything we should to set up ourselves for
a good mood.
When I ate well and when I exercised and a presentation suddenly go
bad my mood can within a minute go from great to horrible.
It is not what you do to yourself, it is what external situations,
people and happenings around you that make you feel like your walking
on clouds, or that makes you want to dig your head in the sand.
INTERACTIONS are what makes us feel good or bad,
and it is highly INDIVIDUAL!
RECOMMENDATIONS
FROM ME
FROM ME TO ME
- Do not focus on “I need to eat more carbs then protein” or try to
keep a balance on what it is that you are eating. If you one day
decide that; today is a protein day, well then cut down on either fat
or carbs to balance it out.
- Don’t exercise to much, take one thing a day rather then squeeze in
two activities a day. And do more cardio workouts.
- Give yourself time in the morning- DO NOT set yourself up for a bad
mood just because you can not get out of bed in time, set the alarm
even a bit earlier that you want to.
- Go out with a smile on your face even though it is raining, because
guess what, you just proved weather does not effect you.
YOU ARE IN CONTROL OVER YOUR MOOD
now you know what to do, do it and become an even happier person.
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THINK ABOUT
WHAT IT IS THAT
MAKES YOU HAPPY
WHAT IS TRUE FOR ME DOES NOT NEED TO BE TRUE FOR YOU
Thank you!Carolina Ivarsson
Mood Theory
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