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Knowing YourBehavior Type

Quantified Self Meet-UpMay 3, 2012

Nir Eyal

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NirAndFar.com

So you wantto run?

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No pain, no gain

Never quitSet goals

Get others involved

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No pain, no gain

Never quitSet goals

Get others involvedFAIL

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What worked:Make it simple and easy

Focus on funMin Enjoyable Action

(MEA)Trigger and track

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Amateur behaviors:- Lifetime goals

- Small, slow changes- Reward motivated

- OK with OK

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Skillful behaviors:Baseline competency

Hard workBig change

Outcome driven

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Experts on skill

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Creating skillful behaviors:- Deliberate practice- Focus on failures

- Grit and persistence

- Coaching

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Amateur- Process- Pleasure

- Play

- Self-motivation

Skillful- Goals- Grit

- Hard work

- Coaching

Methods need to match

behavior type

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AmateurLowdegree ofself-control

SkillfulHigh degree

of self-control

Difference is self-control

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Next ...How stop a behavior?

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For me...Resist unhealthy foods

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Dont think about itDistract yourself

Punish the behaviorKeep track

Get others involved

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Dont think about itDistract yourself

Punish the behaviorKeep track

Get others involvedFAIL

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Habitual behaviors:- Constant temptations

- Life-long struggle- Moderation

- Dealing with pain ofdesire

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Stopping habitual behaviors:- Managing pain of desire

- Creating space- Mindfulness

- Surfing the urge

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What worked:- Bringing awareness to urge

- 10-minute rule- Reminder of purpose

- Self-compassion

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Lost

~20 lbs.over 12

months

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NirAndFar.comSelf-Control Required

Behavior Types

HighLow

Do

Resistdoing

Amateur Skillful

Habitual

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Addictive behaviors:

- Self-destructive- Binary (clean or sober)

- Very hard to resist

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Stopping addictivebehaviors:

- Abstinence, completeremoval of trigger (detox)

- Social support- Root cause analysis

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NirAndFar.comSelf-Control Required

Behavior Types

HighLow

Do

Resistdoing

Amateur Skillful

Habitual Addictive

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Take-away:

1. Identify the behavior type.2. Use the appropriate

behavior change method.

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Leave Feedback, Get Slides

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http://goo.gl/UEEX2Contact: Nir@NirAndFar.com

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NirAndFar.comSelf-Control Required

One size does not fit all

HighLow

Do

Resistdoing

Amateur- Process- Pleasure

- Play

- Self-motivation

Skillful- Goals- Grit

- Hard work

- Coaching

Habitual- Moderation- Surfing urge- Mindfulness

- Self-directed

Addictive- Abstinence

- Physical detox- Root cause

- Social support