habit design - how i learned to workout, eat salads, and floss daily
TRANSCRIPT
-
How I learned to floss, workout and eat salads dailySunil Maulik (@sunim1; [email protected])
-
I grew up chubby...
-
...with poor dental care...
-
... and never saw a sweet I didn't like
-
(1)Learning to Work OutLiving in a rough neighborhoodConstant sense of danger"Fight or flight" - both require fitness
-
AttemptsSoccer (Football) - Requires a groupRunning - Boring. Hard to do when weather is bad.Martial Arts - Anywhere/Anytime. Doesnt require special equipment
-
Solution - KarateRigorous, formalized processClear goals, real-time feedbackSelf-sustaining and progressiveCertain cult-like mentality
-
SustainabilitySimple habits (do fifty front-kicks while brushing your teeth)Rewards system (no morning shower until youve really worked up a sweat.)Real-time feedback (Satisfying snapping sound of gi when punch or kick executed properly)
-
SummarySeek an existential threat/rewardImpose external deadlinesSet specific, measurable goals
-
(2)Learning to eat SaladsFamily history of cardiovascular disease & hypertensionConcerns about cholesterol, vitamin levelsConstant over-indulging
-
AttemptsAte vegetables with a mealGenerally ate fruit for breakfastNot able to consider a salad a meal
-
Solution: date someone who loves saladsCultural expectations (Salads at every meal)Making salads a shared activityTie nutrition to exercise (long run followed by salad)
-
SustainabilityDelayed Gratification - Time to make salad heightens expectationUnexpected Variety - Wide selection of dressingsOral Expectation - Anticipation of specific taste/mouthfeel
-
SummaryFind a coach/mentor/muse"Echo" their behavior to win approvalUse social proof to maintain behavior
-
(3)Learning to FlossPoor oral hygiene growing upAunt who died from heart infection that spread from mouthMoved from a culture with bad oral hygiene to one that was good
-
AttemptsBrushed teeth after mealsKept floss everywhereFlossed regularly for month before dental checkup
-
Solution: GamificationDetermine that flossing last thing at night is self-defeatingAdd point-score and expectation of rewardIdentify "pleasurable" pain associated with flossing
-
SustainabilityTied difficult habit (flossing) to easier one (taking aspirin and fish-oil)Found (perverse) pleasure in experienceCoupled reward system (no eating after 9pm)
-
In ConclusionThree different habits required three different strategiesFound specific triggers but also subliminal (and highly personal) enablersConsistency arrives when the motivation becomes (nearly) subconscious
-
Thank You!Sunil [email protected]@sunilm1For information about design, innovation or habit formation seminars, e-mail me!