How I learned to floss, workout and eat salads dailySunil Maulik (@sunim1; sunil.maulik@gmail.com)

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 Mauliksunil.maulik@gmail.com@sunilm1For information about design, innovation or habit formation seminars, e-mail me!