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,


)

starting an exercise habit,


( 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)


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)


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


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)

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?

AAAI Stanford Spring Symposia 2013

Technology

Transcript of AAAI Stanford Spring Symposia 2013