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Accountability & Tracking Behavior

tracking behavior is something that's never been easier than today. Um, it really is. It's really, really cool. I mean, there is this amazing sensor revolution. There's this amazing amount of wearable devices and fitness bands, and I was giving a lecture about four months ago at the Royal Society of Medicine in London, and I was prepping for this presentation. I was giving a talk on the was getting talk on wearables the future of health care. Now, I had never given this talk before, so I was prepping for this talk, and it was really, really, really difficult to prep because, uh, well, because I have trouble focusing sometimes. And so, as I was prepping for, I started to postulate a couple things about wearable devices as the future of health care. There's a few parts of wearable devices that make them possible in healthcare making exist. The first thing with sensors, low powered sensors that allow people to be to wear them at all times. Number two was Bluetooth 4.0, low power Bluetooth...

energy allows it to be connected to your phone, which music everybody always has access toe to these new devices. The third thing. Three D printing. It allows people to craft new people to craft new ideas and bring them into reality. Four thing was Internet everywhere. Smartphone, Internet, captive connectivity that everybody can connect to. And in the 15 was crowdfunding, in which I believe that, uh, letting like basically allowing the masses to start creating new things and getting funding for hardware devices before they're made enables a new world. But what blew my mind was that all of these technologies came into existence as a sum total in October of 2011 just three years ago. Essentially, every modern, wearable device has come into existence in the last three years. Fitbit came a couple years earlier, but it didn't sink properly, used a battery and died really quickly. Odometers have been around forever, but they have to be. They don't measure, they don't track, they don't keep account of it. So all these technologies that are that are in existence for wearables have only been around really for the last three years. And this blew my mind because so much can be done right now, so many new things that could never be done before. And it feels like we're almost like a glut of them, like, Oh, it's a fat, it's gonna disappear. But realistically, we've only had them for a few years at 100 million units have been shipped in those few years. It's not a thing that's normal in the past. Ah, 100 million units to ship of Ah, the Ford, The Ford Model T. Can you imagine how long it takes to ship those like and how long it took to craft those? We're in this amazing revolution, and it's an exponential curve for Ah, it's an expensive curve of of of technology in today's society, and I'm like I wake up every day. Just my mind is blown every morning when I realize that I don't have to go outside anymore, I can travel to Japan with just Google maps and Google Earth. In fact, why even go outside at all? I love staying at home, and I can even track that I've walked 3000 steps just by staying indoors because I paste on my phone calls. So it's like a really, really, really cool time. And some of the newer technologies that exist for tracking are, um, well, here's a couple of them become my favorites. The Fitbit, uh, is a is kind of the originator of the wearable industry. It's, ah, little accelerometer based device that sits on your wrist and tracks how many steps you walk the basis, which is mine. My my responded choice right here. It's a device that tracks your steps or heart rate, your perspiration, your temperature. What was interesting about it is you can't really cheated. I mean, you can try to cheat, and you might be able to cheat it to some extent, but you can't really cheat it. It's a lot more accurate than your memory. So if you think you walked, you know, a mile or two each day and then you check your stats, you might notice how wrong you are. What's interesting about the basis in particular is that the, uh, the one you just saw a second ago, the Fitbit it uses purely an accelerometer inside of it. So the accelerometer tracks your steps, and it's kind of a It's not the perfect solution. Teoh tracking sleep patterns or anything other than the amount of steps you're walking. But the basis has a heart rate monitor in which gets you with a lot deeper analysis of your data. And in particular, the core of what I'm getting at is your sleep data because you're accelerometer. Contract your sleep data and nose When you're in good sleeve, it knows when you're in bad sleep. But it only does this by entering yourself into sleep mode. Can't identify the moment at which you fall asleep. It might have a 15 minute lag time. The basis, on the other hand, can know the instant you fall asleep, which gives you really interesting, accurate data on your sleeve data. So I'm gonna go and show my sleep data from last night. I haven't seen Stay it. So, uh, let's go ahead and go back a couple days. So on Sunday night, I fell asleep for six hours and 49 minutes, and what's cool about it is it's to the minute it knows I fell asleep at 12:04 a.m. And a nose. I woke up at 6:53 a.m. and it also knows how many times I tossed and turned when how much time I spent in light sleep, how much time I spent in deep sleep And how much time I spent in REM sleep? Um, what's cool about it is getting even deeper insight into our data. So if I go into my, uh, I think it's activity details go back a day or two. We can see here your heart rate, skin temperature, perspiration. If we just look at the heart rate. If I recall, we fell asleep at, uh, I fell asleep 11 right. I'm not sure exactly where it is, but you'll be able to see the tracking of the heart rate data when I fall asleep. The heart rate tends to drop about two or three bpm instantaneously, and you can get very accurate heart rate. And, uh so you know exactly when you fall asleep. Now this is really, really, really cool, because from a greater perspective, the act of having heart rate monitors, sensor devices, things that are tracking our daily activities can lead to ah, lot of, ah, big increase in safety. Like knowing my heart rate will know when my heart rate starts fluctuate. And as we get better and better, deeper qualities of heart rate data were able to identify. I've somebody might have a heart problem. If it's indicative of a heart problem that's upcoming. Um, my heart rate data in and of itself was was fascinating because I've always been a pretty decent runner without, even when I was ah, fat kid, I was always a pretty decent runner, and I found out My heart rate is like my base heart rate is like far lower than most people. In fact, it's actually in the elite level, and I don't know why, but I have the ability to. My base heart rate when I wake up is usually around 38 39 bpm, which is like pretty low. So I realized I could just get up and go run 1/2 marathon, and that's not what most people can do. I can just do that. Um, I don't know why, but that happens to be my ability. I have a very strong ability to have endurance running, even though I'm not a big supporter of endurance trying, and I don't ever do it anymore. Preferred power lifting. It was interesting, another because it's also measuring your heart rate. It all date at all times. It has a pretty accurate sense of the amount of calories you're burning a day, so if you're looking here, this is calories per hour. But click there. I can see that I burned well, school. I burned 3200 and 64 calories each day. That's Ah, like to me. I grew up looking at the nutrition label where it said 2000 calories, and I thought that calories was the amount of calories I was supposed to eat. And, as I started, actually track my data and then remember else track my food intake. I started to notice some interesting correlations there. Like the days that I ate more food, I actually was hungrier because I needed more calories in my system. The days that I was power lifting, I was, uh I was eating less than I needed to, and my muscle growth was not increasing, so I got stuck at a particular weight on squats. But I was actually not eating enough calories, which blew my mind because I never thought it never even crossed my mind that I could be not eating enough calories. I didn't believe that there was a situation where you ate too little, you know, growing up as a fat kid, you only think that you're always eating too much. But when I started to look at the data and look at my lift and look at everything that was happening, I could start to see very interesting correlations. Now, speaking a little bit about the future of wearables. This is where some really cool stuff comes in. Look at the skin temperature and perspiration, for instance. So these air some other pieces of data that measure your perspiration and your skin temperature and the numbers and such don't really matter that much right now. But what does matter is that it's measurable. So what else is skin temperature and perspiration indicated above? It's indicative of when you're exercising for sure, but I looked at it from a different angle. I would did it from people who are gamblers or stock traders, who often tend to start betting. And then when I start to lose money, they go on to a tilt. I believe it's called where they just start betting all of their money, and they go into this almost animalistic mode of losing everything that they own. Well, what's interesting is that that that's highly correlated with your heart rate, your skin temperature and your perspiration. As you start to get more stressed and nervous in these situations, these things will start to shoot off the charts. What if you could pre implement like a small vibration? People shock? Before you went into a, uh before you went into a betting situation Our stock trading scenario where when you started to fall into this tilt mechanism, you would start to get instantaneous feedback saying, Hey, buddy, stop, stop, stop, stop. Are you sure I can see that this is the that. This is what's happening right now. So these are things that are going to be possible in the near term that weren't even possible three or four years ago. Like your your home, Knowing the temperature that it should be identifying your when you come in and leave your house, it sounds creepy. It sounds Orwellian is kind of. But what we can do with that data from a personal perspective is freely, really cool. And we've just started to broach the surface. We're just starting off to track, you know, things like steps, things like your temperature. And, um, your house is starting to transfer your nest that there's a nest thermostat that's a Bluetooth controlled thermostat that starts to track. Uh, starts to track your like. It knows when you want to lower your temperature when you want to increase your temperature. It is what time you come home and that's where stuff. Now one really cool thing that I discovered in my my house. I have the Philips Hue lightbulbs. These are, ah, these air light bulbs that enable you to, um, control from your phone color hue of your of your phone of your of your house of your lights. So change your bright white lights to purplish lights or you can take a photo and it looks like the Taj Mahal is really cool stuff. Um, I had a few friends over my house from Pavlak problem. My employees and we were hanging out about to go out to meet someone, and we were all sitting around the house, and I had set my my phone to change every few minutes, toe the change lights every few minutes, and suddenly it changed and all of us were like I got Let's go get let's get, let's get ready to go and almost ready to go. And I looked up and noticed my phone that we were in concentrate moment. And as I looked at it changed. It changed a purple changed with deep purple color and legitimately as it changed color. As this shift you occurred. My friend Johnny just leaned back in his chair and he goes, Oh, no, no, no. Let's hang out for a few more minutes. We can do a little bit more. Wilko will go out in 15 20 minutes. And I looked at him. I was like that. It's so interesting that the entire feeling and emotion of this room just change due to a Bluetooth controlled device, everyone went from being really excited. A work to being really excited to chill. What does that mean? What? How can we affect emotion in different ways? I think we're about to see some really cool explosions in this. What are some other things that affect emotion? Um, does anybody have any ideas? What are some other kind of senses or things that we can use? The change in motion sound music? Yeah. Here it is. Uh, smell expect, like, smell of food to make you hungry or things like that smell is really interesting to come back to that a second, um, some other ones temperature of, for example. There's a lot. So what, we already know that that music can change the emotion of a room. Setting a playlist for Let's get it on is gonna be a lot different than playlist for Metallica, right? You're gonna feel a lot different today. Um, smell is one that I feel like like is open space because there is, um it's been shown before that that peppermint makes you wake up lavender makes you fall asleep. Rose petals connect is an aphrodisiac. And these air different smells that already exists. But no technology's been to that designed yet to release those in particular ways. So optimizing your setting for your for the particular emotion you want to have to be a very powerful now. Nightclubs have known this for years, and you know, like the type of light that you have in your room can be very very can change the way that you have a really harsh lights in your bedroom. Like if anybody has, like white lights or harsh bright lights in your bedroom, you might notice that you can't fall asleep and it's uncomfortable. You don't feel comfortable in that room. But when you start to tone down the hue of a light, suddenly things change you. You don't want to focus anymore. Now you want to watch TV, so optimizing your light experience your emotions can can really affect your emotions. What I was getting out with the with the basis in particular is that you can use it as an accountability tracking tool that can't be cheated. So if you wanted to prove to your personal trainer your accountability partner that you've walked 10,000 steps well, you can tell him you walk 10,000 steps, but now you got to show him and show me your heart rate was showing you were actually exercising was really cool when we start to combine the technology. So I've been mentioning over and over again that we have been working on the product. Pavlak, which is, uh, this is the first ever created prototype of Pavlak right here. If you look down off the camera can see it, but it says on the back Limited edition one out of 50 and This is the design of Pavlak. That will be movie, so we'll be talking a little more about this tomorrow, too. But what's really cool about it is that we decided to talk to start looking at this from a different angle. For the last few years, we've had dozens devices that track and track what we do, and for the first time, we need something that kind of just changes What we dio. My experience came from the wearable device. I'm sorry from wearable device from my Craigslist slapper, who every time I didn't use Facebook, slapped me in the face and ah, and what I noticed was that my productivity skyrocketed. During that time, I said to myself, Well, what if I never made a dog shot? Callers shocks me every time I use Facebook. My friend looked at me and he said, Let's go to RadioShack. So we did. We went out. We built a little dog shock collar that shocked me every time I use Facebook. And I was about to post this video of me getting shocked over and over again, and I said to myself right before I hit, submit on the video I said. This is actually really interesting. We have hundreds devices that started track what we do, but there's nothing actually changes what we dio. What if we try to use all the psychology that I've been studying and try to build something that would allow us to change our own actions, allows to pre commit to something and break bad habits and form good habits and change behavior using wearable devices, that's where we're pavlak came from. Um, padlock is my main focus these days because it's it's I mean, I think it's a really powerful way toe start shifting him behavior In a time where we suffer from distractions where everyone is out to get our attention, everyone is out to get our money. Everyone is out to get, you know, everything that we do is kind of designed by corporations. To some extent, it's hard to fight back against against that. It's kind of hard to, you know, have the willpower, you know, for about 30 days, I back in 2011. Uh, I lived in the wilderness. I did a 28 day survival course out in the Utah desert, and, um, you know, it's really easy not to eat cookies when there are no cookies around you for hundreds of miles. And that's how life was for hundreds of thousands of years for human beings, right? There were no distractions. There were no cookies. For God's sake, sugar was evolutionarily designed. We like the flavor of sugar because for a long, long time we were really hungry. And sugar has a lot of calories. And when you can't find food and you suddenly find something that has sugar in it, you're gonna be you're gonna have energy for the day. Whereas these days the sugar everywhere. In fact, it's far cheaper to produce sugar than it is to produce something healthy. So there's just a glut of sugar, glut of food, and and our body is not designed and not able to cope with all these new inputs from humans. And that's why we worked on building out Pavlak device allows you to kind of commit to a task that you want to do set goals and and really stick to it. And um, yeah, you should eso I mean, have you guys ever seen padlock? Have you seen any of the videos online? Anybody in the audience. Seen it? What do you guys thoughts? Do you have any thoughts yesterday? I haven't seen it. Haven't seen it. Cool about you, Mark. I mean, yeah, I'm excited to try it. Yeah, we'll definitely demo it out a little bit later. I'm pretty much it start off the fun joke and then start to hurt. So I've kind of got a lot of interns getting shocked more than I do these days. But, um, we did find that the ability of pre committing to a task and being able to like suffer potential shock could be really powerful from a negative reinforcement perspective and being able to suffer a shock economically powerful from breaking bad habits. Perspective. So they're completely different things. Forming a new habit utilizes negative reinforcement, the fear shock breaking a bad habit use that utilizes a positive punishment or associative conditioning. And that's something that we'll talk about more a little bit Well, in the next session. But yeah, if this sounds like something interesting to you should definitely go ahead and check it out at you. Go to pavlak dot com, which is no on the screen. Um, can we put up the slide show. You couldn't switch a little bit. This was, uh, over at pavlak dot com. Ford slash c l You're able to sign up for all the stuff that we've been talking about so far. We're gonna send you over a bunch of resource is a list of all the people who are members of the less people have come in showing you the kind of the work that they've done a list of book recommendations. And we're also gonna be sending you your homework for tonight. Definitely. Go ahead and check out pavlak dot com itself and I'll go ahead and take take a few questions and show homework. Before I wanted to switch through this. This was the Betts. Which mechanism we talked about bets or setting down negative pre commitments. It allows you to set, you know, it's just it's just the idea of setting down a bad a pre pre commitment penalty. It will happen if you don't succeed, and in general the specifics of it are to set a goal, a specific goal, a goal that is measurable and specific. And you said Howard deadline and then you make a bet with a friend about it create a way for them to track. In my case, I like to use technology a lot. I like to use bets that involve Did I do something by a specific time stamp, or did I do bets that are can be measured and checked out from a different website. But you might want to start off with something as simple as texture, your your friend, the results each day. And other than that, um, I wanted to show the homework for everyone that I'm hoping in the audience as well as in studio Will will take a part of, um, head over powerboat SCL, and you're gonna get these resource is And one of the main things that we want you to focus on is the minimalist guide, the hacking your habits. Now there's this is a guy wrote a few years ago, Realistically, I didn't know as much about habits back then as I do today. But I created a worksheet a few years ago that focused on really understanding and help helping you understand the goals that you have and helping you break it down into manageable steps. And I really recommend that everybody sign up and grab that worksheet