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data-testid="storyTitle">Experiments in Human Potential</h1><div><div class="speechify-ignore ab cp"><div class="speechify-ignore bh l"><div class="hw hx hy hz ia ab"><div><div class="ab ib"><div><div class="bm" aria-hidden="false"><a rel="noopener follow" href="/?source=post_page---byline--e77b713932a4---------------------------------------"><div class="l ic id by ie if"><div class="l fj"><img alt="Tony Stubblebine" class="l fd by dd de cx" src="https://miro.medium.com/v2/resize:fill:88:88/1*IU9RZXimpYZ5bjbsQHGsMg.png" width="44" height="44" loading="lazy" data-testid="authorPhoto"/><div class="ig by l dd de fs n ih ft"></div></div></div></a></div></div></div></div><div class="bn bh l"><div class="ab"><div style="flex:1"><span class="bf b bg z bk"><div class="ii ab q"><div class="ab q ij"><div class="ab q"><div><div class="bm" aria-hidden="false"><p class="bf b ik il bk"><a class="af ag ah ai aj ak al am an ao ap aq ar im" data-testid="authorName" rel="noopener follow" 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class="pw-post-body-paragraph mh mi gv mj b mk ml mm mn mo mp mq mr ms mt mu mv mw mx my mz na nb nc nd ne go bk"><em class="nf">Originally posted to my old personal blog on November 23, 2011.</em></p><p id="693b" class="pw-post-body-paragraph mh mi gv mj b mk ml mm mn mo mp mq mr ms mt mu mv mw mx my mz na nb nc nd ne go bk">Man, it's time for a <a class="af ng" href="http://lift.do" rel="noopener ugc nofollow" target="_blank">Lift</a> update, right?</p><p id="3c3b" class="pw-post-body-paragraph mh mi gv mj b mk ml mm mn mo mp mq mr ms mt mu mv mw mx my mz na nb nc nd ne go bk">We've been experimenting with different configurations of an app that will put anyone on the path to super-humandom. By experimenting, I mostly mean experimenting on ourselves.</p><p id="1d56" class="pw-post-body-paragraph mh mi gv mj b mk ml mm mn mo mp mq mr ms mt mu mv mw mx my mz na nb nc nd ne go bk">So if you were hoping to read a lot about me and a little bit about the cutting edge of behavior design, you're in luck.</p><h2 id="d354" class="nh ni gv bf nj nk nl dy nm nn no ea np ms nq nr ns mw nt nu nv na nw nx ny nz bk">What is Lift exactly?</h2><p id="644d" class="pw-post-body-paragraph mh mi gv mj b mk oa mm mn mo ob mq mr ms oc mu mv mw od my mz na oe nc nd ne go bk">I don't like to go on record with specifics because they change so often. We've built a handful of variations, but the core has always been using positive reinforcement to make being awesome easier.</p><p id="d48f" class="pw-post-body-paragraph mh mi gv mj b mk ml mm mn mo mp mq mr ms mt mu mv mw mx my mz na nb nc nd ne go bk">The first version was like Twitter (text area + activity stream) with points. In fact you could give yourself as many points as you wanted, "<em class="nf">+1Million I got out of bed today.</em>"</p><p id="2e26" class="pw-post-body-paragraph mh mi gv mj b mk ml mm mn mo mp mq mr ms mt mu mv mw mx my mz na nb nc nd ne go bk">Last week's version had a lot of checkboxes and no points. That's basically the opposite of the first version.</p><p id="6b89" class="pw-post-body-paragraph mh mi gv mj b mk ml mm mn mo mp mq mr ms mt mu mv mw mx my mz na nb nc nd ne go bk">The constant is that when Lift is successfully giving out rewards, we all feel super human. Lift takes willpower out of the equation for us.</p><h2 id="453a" class="nh ni gv bf nj nk nl dy nm nn no ea np ms nq nr ns mw nt nu nv na nw nx ny nz bk">The One Habit of Highly Successful People</h2><p id="2b07" class="pw-post-body-paragraph mh mi gv mj b mk oa mm mn mo ob mq mr ms oc mu mv mw od my mz na oe nc nd ne go bk">The one habit of highly successful people is that they're able to create good habits.</p><p id="3ad0" class="pw-post-body-paragraph mh mi gv mj b mk ml mm mn mo mp mq mr ms mt mu mv mw mx my mz na nb nc nd ne go bk">There was a great article in the NY Times recently about <a class="af ng" href="http://www.nytimes.com/2011/08/21/magazine/do-you-suffer-from-decision-fatigue.html?pagewanted=all" rel="noopener ugc nofollow" target="_blank">Decision Fatigue</a>. Decisions are the opposite of habits. A habit is automatic. A decision takes willpower.</p><p id="ab5a" class="pw-post-body-paragraph mh mi gv mj b mk ml mm mn mo mp mq mr ms mt mu mv mw mx my mz na nb nc nd ne go bk">You have finite willpower. So an ambitious, disorganized person (like me) makes a lot of mistakes because they run into situations where they know what to do but don't have the decision making energy to decide to do it.</p><p id="1a48" class="pw-post-body-paragraph mh mi gv mj b mk ml mm mn mo mp mq mr ms mt mu mv mw mx my mz na nb nc nd ne go bk">The first habit I picked up with Lift was flossing. Jon, my cofounder, started with inbox zero. I'm not going to argue that those habits alone are going to make us highly successful people.</p><p id="7c77" class="pw-post-body-paragraph mh mi gv mj b mk ml mm mn mo mp mq mr ms mt mu mv mw mx my mz na nb nc nd ne go bk">What they did do was give us both the confidence that we could create any habit. Now, when we want to level up, we look at what habits will get us there.</p><h2 id="e726" class="nh ni gv bf nj nk nl dy nm nn no ea np ms nq nr ns mw nt nu nv na nw nx ny nz bk">"Lift! It'll turn you vegan!"</h2><p id="f55d" class="pw-post-body-paragraph mh mi gv mj b mk oa mm mn mo ob mq mr ms oc mu mv mw od my mz na oe nc nd ne go bk">We're going to need a better marketing slogan.</p><p id="e64c" class="pw-post-body-paragraph mh mi gv mj b mk ml mm mn mo mp mq mr ms mt mu mv mw mx my mz na nb nc nd ne go bk">I'm the least likely person to go vegan. Every significant party I've ever thrown has revolved around eating meat. I said goodbye to a job by throwing a sausage party for my coworkers and for my 30th birthday I smoked ribs (St. Louis Style) for all of my friends.</p><p id="3852" class="pw-post-body-paragraph mh mi gv mj b mk ml mm mn mo mp mq mr ms mt mu mv mw mx my mz na nb nc nd ne go bk">All I really want is to lose weight and be healthier. I started by trying out better eating habits.</p><p id="5b76" class="pw-post-body-paragraph mh mi gv mj b mk ml mm mn mo mp mq mr ms mt mu mv mw mx my mz na nb nc nd ne go bk">My first habit was to eat slow carb meals (a la Tim Ferris' 4-hour Body). I was pretty consistent for my main three meals but I didn't lose any weight at all. (I'm still surprised by this given how bad I had been eating).</p><p id="b482" class="pw-post-body-paragraph mh mi gv mj b mk ml mm mn mo mp mq mr ms mt mu mv mw mx my mz na nb nc nd ne go bk">So I looked at my non-meal-time eating and realized that I still ate a ton of candy. So I gave up refined sugar. That still didn't have an effect. Next, I looked at my sedentary lifestyle and added in a little exercise. Still no effect.</p><p id="4879" class="pw-post-body-paragraph mh mi gv mj b mk ml mm mn mo mp mq mr ms mt mu mv mw mx my mz na nb nc nd ne go bk">I kept changing my habits until I ended up vegan with a small amount of exercise. That works for me.</p><p id="44be" class="pw-post-body-paragraph mh mi gv mj b mk ml mm mn mo mp mq mr ms mt mu mv mw mx my mz na nb nc nd ne go bk">It's not that I now have the magic formula for weight loss (eat better, exercise a little). There are thousands of magic formulas for that.</p><p id="74af" class="pw-post-body-paragraph mh mi gv mj b mk ml mm mn mo mp mq mr ms mt mu mv mw mx my mz na nb nc nd ne go bk">What I do have is the fundamental skill for weight loss: I can change.</p><p id="5cf3" class="pw-post-body-paragraph mh mi gv mj b mk ml mm mn mo mp mq mr ms mt mu mv mw mx my mz na nb nc nd ne go bk">Lift is the secret sauce for that skill. It gives me enough reinforcement to get started on any habit and enough information to adjust as I'm going.</p><h2 id="0f2d" class="nh ni gv bf nj nk nl dy nm nn no ea np ms nq nr ns mw nt nu nv na nw nx ny nz bk">One pushup per day</h2><p id="b955" class="pw-post-body-paragraph mh mi gv mj b mk oa mm mn mo ob mq mr ms oc mu mv mw od my mz na oe nc nd ne go bk">Our friend, BJ Fogg, who does <a class="af ng" href="http://captology.stanford.edu/" rel="noopener ugc nofollow" target="_blank">behavior design research at Stanford</a> gave us an idea that he calls "tiny habits."</p><p id="eed9" class="pw-post-body-paragraph mh mi gv mj b mk ml mm mn mo mp mq mr ms mt mu mv mw mx my mz na nb nc nd ne go bk">Generating habits are the primary challenge for reaching your goals. You don't win a marathon by running really hard just the one time. And you don't earn a promotion with just one powerpoint presentation. There are millions of steps along the way.</p><p id="13f8" class="pw-post-body-paragraph mh mi gv mj b mk ml mm mn mo mp mq mr ms mt mu mv mw mx my mz na nb nc nd ne go bk">The idea of a tiny habit is to strip out everything that might be a barrier to creating a routine, including the difficulty of the routine. Make it as easy as possible. Make it laughably easy. After that, your natural instincts will take over to push yourself harder and smarter.</p><p id="3081" class="pw-post-body-paragraph mh mi gv mj b mk ml mm mn mo mp mq mr ms mt mu mv mw mx my mz na nb nc nd ne go bk">Tiny habits are minimal routines like "floss at least one tooth" or "put your running clothes on after waking up". Those are good routines if they eventually grow to "floss daily" or "run in the morning."</p><p id="b088" class="pw-post-body-paragraph mh mi gv mj b mk ml mm mn mo mp mq mr ms mt mu mv mw mx my mz na nb nc nd ne go bk">Can I do 100 pushups in one go? I've tried the official <a class="af ng" href="http://hundredpushups.com/" rel="noopener ugc nofollow" target="_blank">100 pushups program</a> several times, but I always break down in week 3. That week is so demoralizingly difficult that I give up.</p><p id="3ae6" class="pw-post-body-paragraph mh mi gv mj b mk ml mm mn mo mp mq mr ms mt mu mv mw mx my mz na nb nc nd ne go bk">SoI tried this, "do at least one pushup every day." Usually I do 20 pushups. If I feel good, I try to go for a personal best. If I feel bad, I just do a couple.</p><p id="16da" class="pw-post-body-paragraph mh mi gv mj b mk ml mm mn mo mp mq mr ms mt mu mv mw mx my mz na nb nc nd ne go bk">The result isn't perfect--my personal best isn't going up as fast as I'd like. But I have a routine that's lasted 79 days. That's a habit. And I'm confident that I will, one day, be able to do 100 pushups.</p><p id="ffa9" class="pw-post-body-paragraph mh mi gv mj b mk ml mm mn mo mp mq mr ms mt mu mv mw mx my mz na nb nc nd ne go bk">Admittedly, pushups are a novelty goal for a desk jockey like me. But this same basic concept is the core productivity method for a lot of prolific writers.</p><p id="39ef" class="pw-post-body-paragraph mh mi gv mj b mk ml mm mn mo mp mq mr ms mt mu mv mw mx my mz na nb nc nd ne go bk">Stephen King writes ten pages per day (they don't have to be good pages). Some days his work ends by lunch, some days it ends at 5pm. What's interesting about his goal, is that it never keeps him at his desk until midnight. He's prolific, but it's because of consistent effort, not heroic effort.</p><h2 id="b43c" class="nh ni gv bf nj nk nl dy nm nn no ea np ms nq nr ns mw nt nu nv na nw nx ny nz bk">What's next?</h2><p id="7bf2" class="pw-post-body-paragraph mh mi gv mj b mk oa mm mn mo ob mq mr ms oc mu mv mw od my mz na oe nc nd ne go bk">As of last Thursday, we do have a pretty strong idea of what we're building. It's mobile-friendly. It has a reward system. It has a way for you to see what's working and to change to something better. It has support for the little details that throw you off track. 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So an ambitious, disorganized person (like me) makes a lot of mistakes because they run into situations where they know what to do but don't have the decision making energy to decide to do it.","hasDropCap":null,"dropCapImage":null,"markups":[],"codeBlockMetadata":null,"iframe":null,"mixtapeMetadata":null},"Paragraph:9c67e63e9c69_14":{"__typename":"Paragraph","id":"9c67e63e9c69_14","name":"1a48","type":"P","href":null,"layout":null,"metadata":null,"text":"The first habit I picked up with Lift was flossing. Jon, my cofounder, started with inbox zero. I'm not going to argue that those habits alone are going to make us highly successful people.","hasDropCap":null,"dropCapImage":null,"markups":[],"codeBlockMetadata":null,"iframe":null,"mixtapeMetadata":null},"Paragraph:9c67e63e9c69_15":{"__typename":"Paragraph","id":"9c67e63e9c69_15","name":"7c77","type":"P","href":null,"layout":null,"metadata":null,"text":"What they did do was give us both the confidence that we could create any habit. 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Every significant party I've ever thrown has revolved around eating meat. I said goodbye to a job by throwing a sausage party for my coworkers and for my 30th birthday I smoked ribs (St. Louis Style) for all of my friends.","hasDropCap":null,"dropCapImage":null,"markups":[],"codeBlockMetadata":null,"iframe":null,"mixtapeMetadata":null},"Paragraph:9c67e63e9c69_19":{"__typename":"Paragraph","id":"9c67e63e9c69_19","name":"3852","type":"P","href":null,"layout":null,"metadata":null,"text":"All I really want is to lose weight and be healthier. I started by trying out better eating habits.","hasDropCap":null,"dropCapImage":null,"markups":[],"codeBlockMetadata":null,"iframe":null,"mixtapeMetadata":null},"Paragraph:9c67e63e9c69_20":{"__typename":"Paragraph","id":"9c67e63e9c69_20","name":"5b76","type":"P","href":null,"layout":null,"metadata":null,"text":"My first habit was to eat slow carb meals (a la Tim Ferris' 4-hour Body). I was pretty consistent for my main three meals but I didn't lose any weight at all. (I'm still surprised by this given how bad I had been eating).","hasDropCap":null,"dropCapImage":null,"markups":[],"codeBlockMetadata":null,"iframe":null,"mixtapeMetadata":null},"Paragraph:9c67e63e9c69_21":{"__typename":"Paragraph","id":"9c67e63e9c69_21","name":"b482","type":"P","href":null,"layout":null,"metadata":null,"text":"So I looked at my non-meal-time eating and realized that I still ate a ton of candy. So I gave up refined sugar. That still didn't have an effect. Next, I looked at my sedentary lifestyle and added in a little exercise. Still no effect.","hasDropCap":null,"dropCapImage":null,"markups":[],"codeBlockMetadata":null,"iframe":null,"mixtapeMetadata":null},"Paragraph:9c67e63e9c69_22":{"__typename":"Paragraph","id":"9c67e63e9c69_22","name":"4879","type":"P","href":null,"layout":null,"metadata":null,"text":"I kept changing my habits until I ended up vegan with a small amount of exercise. That works for me.","hasDropCap":null,"dropCapImage":null,"markups":[],"codeBlockMetadata":null,"iframe":null,"mixtapeMetadata":null},"Paragraph:9c67e63e9c69_23":{"__typename":"Paragraph","id":"9c67e63e9c69_23","name":"44be","type":"P","href":null,"layout":null,"metadata":null,"text":"It's not that I now have the magic formula for weight loss (eat better, exercise a little). There are thousands of magic formulas for that.","hasDropCap":null,"dropCapImage":null,"markups":[],"codeBlockMetadata":null,"iframe":null,"mixtapeMetadata":null},"Paragraph:9c67e63e9c69_24":{"__typename":"Paragraph","id":"9c67e63e9c69_24","name":"74af","type":"P","href":null,"layout":null,"metadata":null,"text":"What I do have is the fundamental skill for weight loss: I can change.","hasDropCap":null,"dropCapImage":null,"markups":[],"codeBlockMetadata":null,"iframe":null,"mixtapeMetadata":null},"Paragraph:9c67e63e9c69_25":{"__typename":"Paragraph","id":"9c67e63e9c69_25","name":"5cf3","type":"P","href":null,"layout":null,"metadata":null,"text":"Lift is the secret sauce for that skill. 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You don't win a marathon by running really hard just the one time. And you don't earn a promotion with just one powerpoint presentation. There are millions of steps along the way.","hasDropCap":null,"dropCapImage":null,"markups":[],"codeBlockMetadata":null,"iframe":null,"mixtapeMetadata":null},"Paragraph:9c67e63e9c69_29":{"__typename":"Paragraph","id":"9c67e63e9c69_29","name":"13f8","type":"P","href":null,"layout":null,"metadata":null,"text":"The idea of a tiny habit is to strip out everything that might be a barrier to creating a routine, including the difficulty of the routine. Make it as easy as possible. Make it laughably easy. After that, your natural instincts will take over to push yourself harder and smarter.","hasDropCap":null,"dropCapImage":null,"markups":[],"codeBlockMetadata":null,"iframe":null,"mixtapeMetadata":null},"Paragraph:9c67e63e9c69_30":{"__typename":"Paragraph","id":"9c67e63e9c69_30","name":"3081","type":"P","href":null,"layout":null,"metadata":null,"text":"Tiny habits are minimal routines like \"floss at least one tooth\" or \"put your running clothes on after waking up\". Those are good routines if they eventually grow to \"floss daily\" or \"run in the morning.\"","hasDropCap":null,"dropCapImage":null,"markups":[],"codeBlockMetadata":null,"iframe":null,"mixtapeMetadata":null},"Paragraph:9c67e63e9c69_31":{"__typename":"Paragraph","id":"9c67e63e9c69_31","name":"b088","type":"P","href":null,"layout":null,"metadata":null,"text":"Can I do 100 pushups in one go? I've tried the official 100 pushups program several times, but I always break down in week 3. 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