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Feedback Loops: Use Them or Be Used by Them

July 17, 2015 by Joycelyn Campbell Leave a Comment

driver feedback signIt isn’t too much of a stretch to say that feedback loops make the world go round. Among other things, feedback loops keep machinery—both digital and analog—running smoothly, moderate our weather, and maintain homeostasis in our bodies. Feedback loops also function to either maintain or disrupt the status quo within businesses and other organizations, in politics, in the economy, in interpersonal relationships, and even in regard to our own behavior.

David DiSalvo calls feedback loops “the engines of your adaptive brain.” He says research across multiple disciplines—psychology, sociology, economics, engineering, epidemiology, and business strategy, for example—has validated feedback loops as a solid governing principle.

Day in and day out, we make decisions based on the results of feedback loops that run in our minds without our noticing. None of us stops to think through each stage of the loop—how the data we’ve gathered is being processed to lead us to our next action. And yet, even without our conscious monitoring, the loops just keep moving.

Decision-making requires conscious thought. So it may be more accurate to say we react based on feedback loops rather than that we make decisions. In the same way that our brain has criteria for evaluating the data provided by physiological feedback loops (in order to, say, maintain our body temperature and signal when we need to eat or drink—or stop eating or drinking), it also has criteria for evaluating the data provided by our mental, emotional, and behavioral feedback loops. The problem is that these criteria are part of our mental model of the world, much of which is unconscious, which means we’re not aware of it.

If we don’t stop to think through “how the data we’ve gathered is being processed,” we’re more likely to maintain the very habits of thinking and behaving we’re trying to change.

What Exactly Is a Feedback Loop?

The four stages of a feedback loop as described by science writer Thomas Goetz in Wired Magazine are:

  • Evidence
  • Relevance
  • Consequence
  • Action
A feedback loop involves four distinct stages. First comes the data: A behavior must be measured, captured, and stored. This is the evidence stage.
Second, the information must be relayed to the individual, not in the raw-data form in which it was captured but in a context that makes it emotionally resonant. This is the relevance stage.
But even compelling information is useless if we don’t know what to make of it, so we need a third stage: consequence. The information must illuminate one or more paths ahead.
And finally, the fourth stage: action. There must be a clear moment when the individual can recalibrate a behavior, make a choice, and act. Then that action is measured, and the feedback loop can run once more, every action stimulating new behaviors that inch us closer to our goals.

When it comes to behavior-related feedback loops, such as changing an old habit or starting a new one, the sequence looks more like this:

  • Action
  • Evidence
  • Relevance
  • Consequence
  • New Action (or Reaction)

Just about any activity generates feedback of some sort. The result of an action can be large or infinitesimal, desirable or undesirable. Ideally, you notice what happens and use the feedback to determine what to do next. If you’re driving your car along a snowy road and it begins to skid, the skid is evidence that road conditions require you to make some type of adjustment to your driving. The evidence is relevant to you because you want to avoid an accident, which is a potential consequence of not paying attention to the evidence. Your reaction might be to slow down.

That’s a fairly straightforward example. Another driving-related example, one you may have encountered and which Goetz wrote about in Wired, involves “dynamic speed displays,” also called driver feedback signs. These speed limit signs include radar sensors attached to digital readouts that flash your vehicle’s speed once you get in range. Driver feedback signs have been so successful in decreasing speeding they’re springing up in more and more locations.

The basic premise is simple. Provide people with information about their actions in real time (or something close to it), then give them an opportunity to change those actions, pushing them toward better behaviors. Action, information, reaction. 
The Premise May Be Simple, But the Process Isn’t.

The apparent result of an action we’ve taken—the evidence—must first be interpreted before we can proceed through the steps of the feedback loop to determine how to react. A roadside sign that tells you both the speed limit and your current speed provides you with straightforward, unambiguous evidence. If all the evidence we were faced with was similarly unambiguous, our lives would be much less complex and our decisions would be much easier to make. Alas, such is not the case.

As stated above, DiSalvo says we make decisions based on the results of feedback loops, but even in cases where we’re making decisions rather than simply reacting, it would be more accurate to say we make decisions based on our interpretation of the results of feedback loops.

Because we perceive the world through our particular mental model, we’re predisposed to interpret the results of our actions in certain ways. This can be problematic in general, but it’s especially so when we’re presented with negative evidence. Things didn’t work out the way we planned; we did something other than what we intended or wanted to do; or we’re faced with unexpected obstacles. The most useful way to respond to such information is to look at it objectively. We tried something and it didn’t work. We can then try to figure out why it didn’t work and decide whether to try it again or to try something else.

Instead of viewing the negative results of our actions objectively, however, we’re prone to interpreting them as evidence of failure. Once we interpret the results as evidence of failure, we’re much less likely to try to figure out what didn’t work and what to do next, and we’re much more likely to give up. At that point, the habit or behavior we were trying to change becomes even more entrenched than it was before we attempted to do something about it. And the goal we were trying to achieve seems even more distant.

A student in one of my classes reported struggling for several years with a particular issue of having to document, in detail, time spent caretaking a family member. Every time she tried and failed to find a system that worked, she interpreted it as evidence of personal failure. One day in class, she outlined something new to try. When she returned the following week, she was very excited, but not because the new system had worked. It hadn’t. What she was excited about was that when she realized that particular system didn’t work, rather than viewing it as more evidence of failure she was able to view it objectively. Because she was able to view it objectively, she didn’t waste time beating herself up over it. Instead, she immediately decided to try something else and that new system did work.

Confirmation bias is very powerful. If we believe we’re lazy or incapable or don’t follow through on anything, we’re likely to view the negative results of our actions as confirmation of our preexisting belief and then behave as though that belief is reality. So it’s important to remember that our automatic interpretations can’t always be trusted; sometimes we need to slow down long enough to question them.

Not everything you try is going to go smoothly or work out the way you hoped it would. Sometimes the road is slippery, under construction, or takes a detour. Noticing that what you tried simply didn’t work will allow you to use the information as feedback to help you determine the best way to correct your course—or to chart a brand new one.

Filed Under: Beliefs, Brain, Cognitive Biases, Habit, Living, Unconscious Tagged With: Behavior, Brain, Confirmation bias, Feedback Loops, Habit, Mind, Unconscious

How Many of these Myths Do You Believe?

March 12, 2015 by Joycelyn Campbell 4 Comments

http://www.dreamstime.com/-image28475299These six beliefs are so pervasive they seem to be embedded in our culture. Most of them are meant to be motivational, but because they aren’t true, belief in these myths can have unintended consequences that harm rather than help. Ultimately, we need less external motivation and more straightforward education about how the brain and the mind actually work. Then we’ll be able to generate our own motivation—from inside.

Myth #1: We always have a choice.

The reality is that we rarely have a choice. The majority of our thoughts, feelings, and behaviors are the result of automatic brain processes. We operate on autopilot most of the time because that’s how our brain is wired. Contrary to popular belief, there’s not much we can do about that. But that’s neither an excuse nor a reason to give up. What we can do is reprogram some of our automatic behavior so it reflects what’s important to us and what we really want.

Myth #2: Anything is possible.

Sure there are lots of things we have the ability to change. But the reality is that we all have limits and constraints; we all face obstacles; and randomness plays a much greater role in our lives than we’d like to admit. No matter how many hours I put into practicing the violin, for example, if I have no musical talent (and I don’t), I will not be the next Jascha Heifetz or Joshua Bell. However, the more I practice the violin, the better a violinist I will become because although I may not be good, I can always get better.

Myth #3: To live a satisfying life, we need to identify our life purpose or passion.

The reality is that no matter how hard we search, we won’t find our life purpose because we don’t have one. In fact searching for a particular life purpose seems to lead more people to a state of paralyzing anxiety than it does to a sense of satisfaction or fulfillment. Giving up on the life-purpose myth can open the door to living with passion—which means identifying what we really want and then creating a big, juicy, satisfying life on our own terms.

Myth #4: It takes will power to achieve anything significant.

The reality is that will power is an unreliable resource that is easily exhausted. Will power and self-control are unequal to the task of changing habits or behavior or achieving big goals. We don’t need—and can’t get—more will power. What we do need is perseverance. Perseverance is what keeps us steadily moving toward the desired outcome regardless of setbacks or obstacles, adjusting course as we go. I call perseverance magic because it is.

Myth #5: If we focus our attention on the result we want, we’re more likely to get it.

The research has been in on this one for quite a while. The reality is that focusing on the end result (or outcome) of something we want actually decreases the likelihood we will get it. On the other hand, focusing our attention on the process—the individual steps or actions we need to take—increases the likelihood we’ll be successful.

Myth #6: We should always trust our gut.

The reality is that our gut instinct—otherwise known as intuition—is situation-specific and therefore fallible. Our unconscious (System 1) regularly makes suggestions to the conscious part of our brain (System 2). That’s what intuition is. If we know a lot about something or have a lot of experience in a particular area, we can probably rely on those suggestions. But intuition is not magic. In areas where we have no knowledge, skill, or experience, relying on intuition is a mistake. When intuition isn’t based on anything, it’s no better than a wild guess.

Letting go of these myths is one giant step toward creating a more deeply satisfying and meaningful life.

Filed Under: Beliefs, Brain, Choice, Consciousness, Living, Mind, Purpose, Wired that Way Tagged With: Behavior, beliefs, Brain, Choice, Habit, Mind, Purpose

Increase Your Productivity by Eliminating Choice

August 21, 2014 by Joycelyn Campbell 2 Comments

Writing

The best way to ensure you will accomplish something is by taking choice out of the equation. As long as you think you have a choice about whether or not to do something, chances are good you won’t do it.

In an article at 99U titled How I Kept a 373-Day Productivity Streak Unbroken, Jamie Todd Rubin talks about his consecutive-day writing streak. He has an even longer streak, though. At the time he wrote the piece, he had written 516 out of the previous 518 days.

Rubin doesn’t talk about choice in his article, nor does he talk about habits. What he says is:

While I didn’t set out to form a routine, I eventually established one which has led to my most prolific year as a writer yet.

How did he do it? He used the principles of I.A.P.: Intention, Attention, and Perseverance.

He decided to challenge his assumptions about the circumstances he needed to have in order to write. He has a day job and a family that includes young children, so large blocks of uninterrupted time were not on the menu. But as a result of questioning his assumptions, he discovered he could get a significant amount of writing done (500 words) in a 20-minute block of time.

So he set an intention to write for at least 20 minutes every day. He knew that would be easier said than done, especially on days when his regular routine was disrupted.

I learned ways to hack my writing streak to cope with the disruptions and still write every day.

He keeps his attention on his intention by deciding ahead of time when to fit his writing in when his day isn’t going to follow a normal routine. On such days, he usually gets his writing done earlier in the day. He also cuts himself some slack while still keeping his routine in place.

In my normal routine, I can usually count on 40 minutes of writing time. On these off-days, I may only be able to count on 10 or 20 minutes.

Rubin has a plan in place for responding to the unexpected, which is the perseverance part of the process. We have to expect the unexpected to occur and figure out ahead of time how we’ll deal with it.

Sometimes, things happen that you can’t plan ahead for. Life gets in the way. I’ll go into a day thinking that it will be routine, and something comes up. Maybe I have to work late at the day job or maybe one of the kids is sick. Whatever it is, in these instances, I haven’t planned ahead and so I can’t necessarily get my writing done early in the day.

Rubin knows that he can usually count on squeezing 10 minutes of writing in, no matter what’s going on. So he makes that his goal instead of 20 or 40 minutes. As he says, the 250 words he can generate in 10 minutes is 250 words he wouldn’t have otherwise. He also keeps several writing projects going, so he can always find something he’s in the mood to work on.

Even so, he sometimes has a day where he doesn’t have an opportunity to do any writing whatsoever.

What happens when the streak inevitably comes to an end? Well, I just start anew. It’s happened once already. I previously had a 140-day streak, and then missed two days in the space of a week. But I got right back on the horse, and haven’t missed a day for 373 days.

Getting back on the horse is what perseverance is all about. It’s how we beat the “ah, screw it” that tempts us when things don’t go according to plan. It isn’t the two missed days that are important. It’s the other 518 days that really matter.

These three steps (intention, attention, perseverance) can be applied to any activity, not just to writing. If you decide ahead of time that you aren’t going to waste time each day choosing whether or not to do it, you’re far more likely to get it done.

Rubin concludes:

There is no question that my sales of both fiction and nonfiction pieces have increased since I started writing every day. Indeed, since the streak began, I’ve sold 18 pieces of fiction or nonfiction, triple that of any previous year.

Although he didn’t initially set out to create a daily writing habit, by setting an intention, finding a way to keep his attention focused on it, and persevering by planning for the unexpected and the failures, that’s exactly what Rubin has done. By taking choice out of the equation, he tripled his writing productivity.

Filed Under: Attention, Brain, Choice, Habit, Living, Writing Tagged With: Attention, Choice, Habit, Intention, Perseverance, Routine, Writing

Self-Talk Radio Is Always on the Air

July 27, 2014 by Joycelyn Campbell Leave a Comment

Announcer

Our monkey minds are constantly chattering away, leaping from one thought to another, unchecked and unguided. We have many conflicting wants, needs, and goals but little available headspace in which to sort them out. Most of our thoughts, feelings, and behaviors are not even consciously generated. They’re the result of what neuroscientist David Eagleman calls zombie subroutines.

In addition, we’re unaware of how vulnerable we are to influence from the environment. We are reportedly mentally AWOL at least 50% of the time. If you don’t believe that, just try tuning in to your own self talk. But be prepared to be appalled.

You’re engaging in some variation of self-talk whenever you:

  • Explain yourself to yourself
  • Explain external events and other people to yourself
  • Assign blame
  • Rationalize
  • Justify
  • Judge
  • React to events and other people
  • Rehash events
  • Mentally argue with yourself or others
  • Come to conclusions
  • Recall past events
  • Berate yourself
  • Make comparisons
  • Make predictions about the future
  • Encourage yourself
  • Give yourself directions
  • Remind yourself or keep a mental to-do list
  • Rehearse for the future

Most of these categories of self-talk are not very productive or what anyone would call positive. It’s part of the human condition. But self-talk can have a very powerful effect on us—especially when we’re tuned in to it unconsciously rather than consciously. On the other hand, tuning in to your self-talk is a great way to find out what’s going on in your unconscious.

  • Notice the ongoing stream of self-talk. Some of it is productive, some of it is neutral, and a lot of it is counterproductive.
  • Notice your inclination to label, judge, or try to change it—which creates additional self-talk.
  • Notice what kinds of themes your self-talk has. Does it bolster a particular mental, emotional, or physical state? Do particular events or situations hook you more often than others? Do you find yourself rerunning mental tapes?
  • Notice your emotions. What’s the relationship between your self-talk and the way you feel?
  • Notice your physical sensations. What’s the relationship between your self-talk and your physical state?

Instead of judging or trying to change your self-talk, try these gentle tools.

  • Ask questions. (Is that true? What do I want? What actually happened? etc.)
  • Empty the trash. If a particular situation or issue has hooked you and you want to get it out of your head, set a timer for 10 minutes and flow-write (keep writing without lifting your pen from the paper and without reflecting) about it. When you’re finished, do not reread what you wrote. Just toss it.
  • Focus your attention. Choose a word or phrase to focus your attention in the moment so you can redirect your thoughts.

A great way to pay attention to your self-talk is to get a pocket-sized notebook to carry with you. Each time you become aware of your self-talk, jot down the date, time, and a brief summary of your self-talk. The notebook is a cue for you to pay attention, and the more often you write in it, the more aware you will become of how you talk to yourself, what you talk to yourself about, and what effect it has on you.

Remember that Self-Talk Radio is always on the air—so you can tune in any time.

NOTE: This post was originally published exactly one year ago today and its subject is timely as ever. Paying attention to self-talk can really help us lessen our attachment to a situation, emotion, or even another person. Observing our self-talk can clue us in to beliefs, attitudes, and biases we may not even be aware we have. We can also watch our brain as it spins a convincing narrative out of what we do, think, and feel and what happens to us. If we’re able to observe the spinning process, we can exercise at least a little control over it. We don’t have to fully buy in to it. We might be able to laugh at ourselves or at least take ourselves less seriously.

Filed Under: Attention, Brain, Habit, Living, Mind, Mindfulness Tagged With: Attention, Brain, David Eagleman, Habit, Mind, Self-Talk

How Do You Deal with Obstacles and Setbacks?

July 13, 2014 by Joycelyn Campbell 2 Comments

perseveranceIf there’s one sure bet we can all make, it’s that things won’t always go according to plan. Sometimes we drop the ball and other times external circumstances keep us from following through with our intentions.

Obstacles and setbacks are part of life. They don’t mean anything in and of themselves. We’re the ones who imbue them with meaning, such as using them as reasons for slacking off or giving up. If at first we don’t succeed, we might decide it’s just not worth the effort or that we don’t have what it takes. A more practical and realistic approach is to assume the path ahead won’t be a smooth, straight line and to figure out ahead of time how to respond to the twists, turns, and bumps we’re bound to encounter.

When it comes to our behavior, changing the brain’s programming isn’t easy. Acting deliberately and staying focused requires conscious attention, which is in short supply. When we try something new, we’re not going to be perfect right out of the gate—or ever. Perfection isn’t a worthy goal. It’s better to aim for doing better next time. Persistent effort will eventually persuade the brain that we really mean what we say.

But persevering doesn’t mean doggedly persisting. Sometimes there’s a good reason to stop attempting to do something. One of the benefits of paying attention is that we’re quicker to recognize when an intention needs to be adjusted or scrapped altogether. Sometimes we just need to pare it down and start with a baby step instead of a giant leap. Persevering means steadily moving toward the desired outcome regardless of setbacks or obstacles, adjusting course as you go.

Setbacks and obstacles are part of life. There’s no point bemoaning them, chastising ourselves, or making excuses. All we need to do is pick up where we left off and keep going. Most things in life aren’t a competition or a race. It doesn’t matter when we get there. All that matters is that we arrive.

Perseverance isn’t flashy or catchy or stylish. It’s often linked with discipline and endurance and sounds like something that’s good for you or that builds character. But perseverance is the key not only to reprogramming the brain’s autopilot, but to accomplishing anything of significance.

Filed Under: Brain, Consciousness, Creating, Habit, Living Tagged With: Brain, Habit, Mind, Perseverance, Plans, Rationalization (making excuses)

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