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Knowing Your Behavior Type - Quantified Self meetup

Knowing Your Behavior Type - Quantified Self meetup

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Published by Nir Eyal
Presentation to the Silicon Valley Quantified Self Meet-Up
Presentation to the Silicon Valley Quantified Self Meet-Up

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Categories:Types, Speeches
Published by: Nir Eyal on May 04, 2012
Copyright:Attribution Non-commercial

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07/10/2013

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“Knowing Your Behavior Type”

Quantified Self Meet-Up May 3, 2012 Nir Eyal

So you want to run?

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“No pain, no gain” “Never quit” “Set goals” “Get others involved”
NirAndFar.com

“No pain, no gain” “Never quit” “Set goals” “Get others involved”

A F

L I

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What worked: Make it simple and easy Focus on fun Min Enjoyable Action (MEA) Trigger and track
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Tracking technology

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Amateur behaviors

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Amateur behaviors: - Lifetime goals - Small, slow changes - Reward motivated - OK with OK
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NirAndFar.com

Skillful behaviors

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Skillful behaviors: Baseline competency Hard work Big 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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Methods need to match behavior type
Amateur
- Process - Pleasure - Play - Self-motivation

Skillful
- Goals - Grit - Hard work - Coaching

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Difference is self-control
Amateur
Low degree of self-control

Skillful
High degree of self-control

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Next ... How stop a behavior?

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For me... Resist unhealthy foods

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Habitual behaviors

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“Don’t think about it” “Distract yourself” “Punish the behavior” “Keep track” “Get others involved”
NirAndFar.com

“Don’t think about it” “Distract yourself” “Punish the behavior” “Keep track” “Get others involved”

A F

L I

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Habitual behaviors: - Constant temptations - Life-long struggle - Moderation - Dealing with pain of desire
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NirAndFar.com

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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Behavior Types
Amateur Do Skillful

Resist doing

Habitual

Low
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High

Self-Control Required

Addictive behaviors

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Addictive behaviors: - Self-destructive - Binary (clean or sober) - Very hard to resist
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Stopping addictive behaviors: - Abstinence, complete removal of trigger (detox) - Social support - Root cause analysis
NirAndFar.com

Behavior Types
Amateur Do Skillful

Resist doing

Habitual

Addictive

Low
NirAndFar.com

High

Self-Control Required

Take-away: 1. Identify the behavior type. 2. Use the appropriate behavior change method.

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Contact: Nir@NirAndFar.com
NirAndFar.com

One size does not fit all
Do
- Process - Pleasure - Play - Self-motivation - Moderation - Surfing urge - Mindfulness - Self-directed

Amateur

- Goals - Grit - Hard work - Coaching - Abstinence - Physical detox - Root cause - Social support

Skillful

Habitual

Addictive

Resist doing

Low
NirAndFar.com

High

Self-Control Required

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