Changes to improve your health

environment changes
behavior design: three changes for better health

Pamela Day, @ZibbyZ 16 Oct 2012

environment change 1


sleep: quality of sleep
 What can I change in my environment to
improve the quality of my sleep?

light


sleep: light management
 F.lux
 Installs on your laptop and throughout the day
adjusts the color temperature of your screen

 Blackout curtains
 Keep out all light (street lights, neighbors light,
ambient city lights)

 Cover all light sources in your sleeping room
 Electronic devices
 Alarm clocks


f.lux: can you tell?

blue/pink 6500K

yellow/orange 2000k tungsten 


blackout curtains

it worked


sleep: observations
 f.lux results
 effective: fell asleep at my laptop 3 out of 4 nights
 Would never happen without the color
temperature adjustment.

 blackout curtains
 don’t find myself waking and trying to figure out
what time it is
 has a calming effect when going to sleep

 recommendations: both get a


walking
 How can I walk regularly?

adopt a dog


walking: dog decisions
 Determine your dog requirements. Here is our list:
 well behaved or easily trained

 no neurotics/separation anxiety

 zero shedding

 no biters

 okay with other dogs

 small (we live in San Francisco)

 needs regular walks!


walking the dog
Finding the right dog is key
Design for health

and successful outcomes


walking: dogs create change
 Environment change of a dog:

 15-30 minute walks 3x a day

 Fresh air

 Social connection

 other dog owners
 people talk to you about your dog
 people want to just pet your dog.

 Laughter. Dogs are funny.


walking: dog-ish
If you cannot adopt a dog:
 There are many organizations which provide
opportunities to walk dogs
 PAWS (Pets Are Wonderful Support)
 ASPCA
 Humane Society
 Animal Control
 Elderly/Working neighbor


walking: observations
 Dogs drive structure
 Feeding, Walking and Sleeping - all on a schedule

 You have to walk
 Requires planning, but you have to walk your dog
 Time management: need practice. A few times I
was racing out the door, realized that I would not
be back for a few hours and needed to walk Curly
 Studies have shown, and our experience rang true-
dogs are good for your physical and mental health
 Dog companionship for better health?


walking: feedback
Please let me know what worked and what didn’t
find me on twitter @ZIbbyZ

thank you


stress: focus
 How do I manage the workflow of my different
‘identities’ (consultant, entrepreneur, wife) and
maintain focus?

core of identity


stress: core of identity
 Create Foam Core boards for each identity
 I used 2x3 feet, play around with what size works
 ability to tack, tape and color code

 Addresses focus pull
 when a thought distracts make a note and stick it to
other board, allowing you to re-focus

 Visual
 keeps tasks and progress visible


stress: core of identity
 Result?
 promising

 Gave me a focus besides my
computer

 Addressed grim paper pile

 Visually appealing


stress: observations
 Want to spend more time working on design of
boards to maximize benefit
 Interesting feeling of accomplishment when
looking at my boards vs. the stress of my piles /
to-do list
 Work for my husband. He prefers file cabinets.
And prefers the boards to the piles.
 Curious to see how I interact with boards over
time.
 Core of identity for better health?


stress: feedback
Please let me know what worked and what didn’t
find me on twitter @ZIbbyZ

thank you


environment changes
behavior design: environment changes for better health


Changes to improve your health

Recommandé

Recommandé

Contenu connexe

En vedette

En vedette (20)

Dernier

Dernier (20)

Changes to improve your health