AAAI Stanford Spring Symposia 2013

mindfulness & compassion what do they have to do with

Behavior?

1

Pamela  Day  Entrepreneur  &  Researcher  Stanford  Persuasion  Technology  Lab

behavior  design

Interactions,  environments,  information,  

products,  communication  and  legislation  are  all  

designed  to  change,  encourage,  or  discourage  

specific  human  behaviors

data  driven  design

Data  (e.g.  physical  movement,  vital  statistics,  

sleep  patterns)  from  multiple  sources  is  collected  

to  identify  patterns,  determine  causation/

correlation  and  to  inform  and  shape  behavior  

design

human  behavior

Much  of  human  behavior  is  based  on  mindless  

and  unconscious  processing,  even  in  seemingly  

‘thoughtful’  actions  

(Langer,  Blank,  &  Chanowitz,  1978)

 people’s  understanding  of  how  their    behavior  works

?

autopilot  =  unconscious  behavior  (pattern  is  repeated)

also  knows  as  automatization

(Langer  &  Abelson,  1974)

increase  of  automatic  behavior  due  to  cognitive/attention  load

(photo:  CNET)

 people’s  understanding  of  how  their    behavior  works

?The

 most  co

mmon  r

esults  

when  at

temptin

g  

somethi

ng  we  do

n’t  

underst

and…

frustration,  stress  &  suffering

(photo:  Paul  Potarou  2005)

our  behavior  change:  maladapted

Desperation  and  misunderstanding    

 =  

Seeking  ‘solutions’  to  ‘problems’

instant  solution

(photo:  WebMN)

possible  side  effects:  driving  while  sleeping,    uncontrollable  bowel  movement  

and  suicide

magic  solutions

(photo:  Science  of  Getting  Rich)

control  (shame)  solutions

(Heatherton,  Herman,  &  Polivy,  1991;    (Heatherton,  Polivy,  Herman,  &  Baumeister,  1993  )  (photo:  Biggest  Loser)

data  used  to  shame/avoid

control  backfires:  ironic  processing

(Wegner  1994)  

If  magic,  shame  or  instant  ‘solutions’  worked,  Americans  would  not  have  spent  $60.B  on  weight-­‐loss  products  and  services  in  2010.  

                      (Marketdata,  2011)

 ‘solutions’  don’t  solve  :

“Shame  is  highly,  highly  correlated  with  addiction,  depression,  violence,  aggression,  bullying,  suicide,  eating  disorders.”  

~  Brene  Brown,  Ph.D.    University  of  Houston  

TED  talk

impacts  of  shame:

Most powerful tool to change our behavior

?

ourselves

our physiology

vagus  nerve:  brain/body  communication  cable

polyvagal  theory  &  neural  love  code

(  Illustration:  Wellcome  Library,  London)

stressed  statePorges’  View  

Nervous  System  Neuronception

Environment:  Inside  the  body/Outside  the  body

Safety ThreatDanger

(©S.Porges,  2012  )

Social  Engagement  Visceral  Homeostasis  Eye  contact,  facial  expression

Defensive  strategies:  Flight/Fight  behaviors  Mobilization  Dissociated  

Defensive  strategies:  Freeze  Death  feigning  immobilization

social  state

(photo:  Donna  Boley  2010)

Eye  contact  Wrinkles  around  eyes  Lift  of  cheeks  Physical  touch  Cooing  sounds

stressed  state?

No  eye  contact  Blank  expression  Disconnected  No  speech

email  apnea

(  Stone,  2007)

80%  of  people  experience  an  absence  or  suspension  of  breathing,  or  shallow  breathing  while  doing  email.

phantom  vibration  syndrome

(  Drouin,  Kaiser,  Miller  2012)

89%  of  undergraduates  experienced  phantom  vibrations  

10%  experience  it  daily

stressed  state

(  C.  Kerr,  2011)

good  for  outrunning  saber-­‐tooth    tigers  &  taxis

chronic  stressed  state

(  C.  Kerr,  2011)

not  for  putting  the  cigarettes  down,

chronic  stressed  state

)

starting  an  exercise  habit,

chronic  stressed  state

(  B.Fredrickson,  2013)

or  making  human  connection

(photo:  Ed  Yourdon  2009)

chronic  stressed  state:  physiology

(F.Dhabhar  &  McEwan  1997)

Increased  • heart  disease  • cancer  • depression  • stroke  • anxiety  • infection  • biological  aging  (telomeres)

chronic  stressed  state:  physiology

(O’Donavan,  2011)  (Chida  &  Steptoe,  2008)  

(F.Dhabhar  &  McEwan  1997)  (Hawell,  Kern  &  Lyubamirsky  2008)  

Decreased  • hearing  (particularly  human  voice)  • positive  outlook  • healthy  immune  system  functionality  • brain  plasticity

chronic  stressed  state:  behavioral

(Porges  2012)  (O’Donavan,  et.  Al  2011)  

(F.Dhabar  &  McEwan  1997)

Increased  • fear    • isolation  • fixation/rumination  • defensiveness  • misunderstanding  of  social  cues  • ambivalent  relationships  • forgetfulness

chronic  stressed  state:  behavioral

(Porges  2012)  (O’Donavan,  et.  Al  2011)  

(F.Dhabar  &  McEwan  1997)

Decreased  • focus  • creativity  • intuition  • vocal  intonation  • emotional  regulation  • variety  of  facial  expressions

(Yoda,  used  without  permission  1980  )

understanding  our  behavior

significant  shift  in  behavior  design

• codification  of  behavior  – model  of  the  constants  in  human  behavior  

• toward  a  holistic  perspective  – inclusion  of  environment  

• introduction  to  awareness/observation  of  self  &  environment  – lens  of    impartial  researcher

motivation

Motivation  comes  in  waves

(Design:  @RioAkaska  2012  ,  Behavior  Model:  BJ  Fogg,  2007)

Motivation  is  typically    low  

(Design:  @RioAkaska  2012  ,  Behavior  Model:  BJ  Fogg,  2007)

b=mat

Fogg’s  Behavior  Model

• Motivation  is  a  transient  rising  and  falling  rather  than  a  reflection  of  strength  of  will  

• Change  relationship  with  motivation,  rather  than  focusing  on  controlling  it  

• This  change  in  relationship  may  free  mind  from  secondary  processing*

(*Bishop  et  al.,  2004)

Fogg’s  Tiny  Habits©  

• Tiny  changes  in  behavior  

• Creating  moments  of  awareness  

• Attaching  awareness  practice  to  existing  habits

(BJ  Fogg,  2011  )

mindfulness

“paying  attention  in  a  particular  way,  on  

purpose,  in  the  present  moment,  and  non-­‐

judgmentally”    

(Kabat-­‐Zinn,  1994,  pg.4)  

mindfulness  in  the  brain

  

(Hasenkamp  &  Barsalou  2012)

Activation  from  the    AWARE  phase  –    Dorsal  Anterior    Cingulate  Cortex  (dACC)  and  Bilateral    Anterior  Insula

mindful  behavior  change

1. awareness  practice  (strengthen  neural  ‘awareness’  pathways)  

2. embodied  attention  to  self-­‐kindness  ie  feel  love  

3. experimentation  &  observation  without  

attachment  to  result  

(Day,  2013)

mindful  behavior  change

awareness  practice  (strengthen  neural  ‘awareness’  pathways)  • breathe  in  through  your  nose  

• exhale  out  your  nose  

• try  to  sense  the  temperature  difference  between  the  in-­‐breath  &  out-­‐breath  

• when  your  mind  wanders,  smile  (indicates  you  are  human)  and  gently  guide  it  back  to  

(Day,  2013)

mindful  behavior  change

Non-­‐judgmental  awareness  • Focus  your  attention  on  your  physical  body,  and  any  sensations  you  may  experience  

– Judge  as  neither  good  nor  bad,  just  sensations  •Notice  the  changes  in  your  physical  sensations  

–Judge  as  neither  good  nor  bad,  just  changes  • Focus  your  attention  on  your  physical  response  to  your  emotions  and  reactions    –Neither  good  nor  bad,  just  responses    

(Day,  2013)

mindful  behavior  changeNon-­‐judgmental  awareness  

(Day,  2013)(photo:  Don  Magnus)

the  ocean

 is  really  b

ig

mindful  behavior  changeEmbodied  attention  to  self-­‐kindness*  

• Focus  on  someone  you  love  dearly,  pay  attention  to  the  sensations  in  your  body  when  you  think  of  them  

• Focus  on  that  physical  sensation,  then  focus  on  yourself  with  that  same  love  and  kindness.    It  may  help  to  put  your  hands  on  your  heart.  

• Focus  on  your  tone  of  voice  when  you  speak  to  people  you  love  dearly,  feel  how  your  body  feels  when  you  speak  to  them.    Listen  to  the  kindness  and  caring  in  your  voice.  

• Focus  on  that  physical  sensation  and  practice  speaking  to  yourself  with  that  same  kindness.      

(Day,  2013)*this  is  challenging  for  many,  just  keep  practicing  it  will  come

mindful  behavior  change

Kind  Experimentation  w/o  attachment  to  result  

• This  is  about  trying  and  paying  attention  

• Know  that  ‘failure’  is  normal  (but  it  is  not  failure,  because  you  are  learning)  

• Don’t  give  up–  a  habit  might  almost  be  there  and  just  need  a  little  tweak  

• Try  things  you  would  normally  never  try  –  you  might  be  surprised!  

(Day,  2013)

compassion1. acknowledgement  of  suffering  in  another  

2. embodiment  (feeling  it  physically)  of  their  

suffering  

3. desire  to  relieve  their  suffering  

4. action  to  relieve  their  suffering

(CCARE  2011)

compassion  in  action  

(photo:  Ed  Yourdon  2009)

compassion  in  action

(photo:  Ed  Yourdon  2009)

self-­‐compassionThree  key  components:  

1. Self-­‐kindness    – Same  tone  and  approach  you  would  have  with  a  person  for  

whom  you  care  deeply  2. Common  humanity  – Awareness  that  others  are  experiencing  the  the  same  

challenges  3. Mindfulness  – Practice  observing  your  negative  thoughts  and  emotions  

without  trying  to  suppress,  ignore  or  change.      – Observing  internal  emotions,  reactions  and  thoughts  as  

though  you  are  watching  clouds  pass  in  the  sky    

(K.Neff,  2003  )

compassion

What  it  is  not:  

1. Self-­‐pity  and  the  resulting  self  focus  

2. Self-­‐indulgence  

3. Weakness

(K.Neff,  2003  )

behavior  change  scenarios:    a  critical  need  for  compassion

• continuous  failed  attempts  to  change  

• histories  of  abuse  or  neglect  

• strong  inner-­‐critic  /  perfectionist  

• emotionally  charged  /  defended  behavior

3  gifts  for  you

Compassion  for  yourself  

Compassion  for  those  you  are  researching    

Integrating  mindfulness  &  self-­‐compassion    practices  into  the  health  interventions  you  are  designing

open  question

this  device  causes  us  stress.  

can  there  be  a  relationship  of  trust?  

is  it  possible  for  this  device  which  causes  stress  to  provide  an  experience  of  embodied  soothing  &  calm?

Dr.  Takashi  Kido

Thank  you

Association  for  the  Advancement  of  Artificial  Intelligence  

Pamela  Day  @ZibbyZ  pameladay  at  mac  dot  com  

thank  you    for  your  attention

Question  from  yesterday:

Data  may  be  a  trigger  for  behavior  change.  

Assumption:  The  more  accurate  and  personalized  the  data  the  better  informed  the  trigger.  

An  excellent  trigger  does  not  guarantee  ideal  outcome.

What  is  the  advantage  of    Data  Driven  Wellness?

Question  for  Neuroscientists

(  C.  Kerr,  2011)

Is  the  bypass  of  the  prefrontal  cortex  to  the  thalamus  the  physiology  of  automatization?