Why self experiment
To learn and become better.
Everybody self-experiments throughout their life, by changing what they eat or going to bed slightly earlier. If we choose to follow the steps below we can learn a lot more, and become better a lot faster.
The Five~ Steps
For a self experiment to be successful, you need to log everything. Grab a pen and paper, open an Evernote note or start a Google doc and let's get going.
- Decide on what to change - Amount of sleep, food you eat, music you listen to, time you wake up
- Don't change too much at one time
- Decide exactly how much sleep to add/remove, an exact playlist to listen to, exact time to wake up, or amount of supplement you take and when
- Decide on what to measure - weight, inches, mood, ketone levels, blood glucose, productive hours
- Measure these variables for a period before starting the experiment (make no changes) - this is your baseline
- Use a notebook, Evernote, iPhone note, OneNote or even Twitter. Note the time and date
- Start the experiment, and run it for a good amount of time
- For diet, habit, sleep or bicep size changes 30 days is the minimum
- For blood sugar levels, or blood pressure you could run it for a shorter period, but measuring more frequently
- Tell me about it! Really, just say: 'Hey I started an experiment based on your blog, here is the premise: http://gist.github.com/cheese.txt' [email protected] or @ashleyhindle
Self Experiment Template and Example v0.1
What I will change
I will change the time I go to sleep and wake up. I'll be asleep at 10pm every night, and up at 6am at the latest by using an alarm.
What when and where will I measure
- Times I wake and sleep - every day.
- Number of hours asleep - each morning.
- Subjective mood, level of tiredness - every hour.
- How well I slept - each morning
~/Dropbox/Experiments/2015/sleep.measurements/[date].txt (store your baseline measurements here too)
What I expect will happen
I expect to feel subjectively happier, less tired/more alert and to have a steadier level of energy throughout the day (less of a 3pm dip).
Let's do this!
Baseline Start Date: 2015-11-01 - 7 days
Start Date: 2015-11-08 - 1 month
End Date: 2015-12-08
This will get lengthy
Awake: 06:03am Sleep: 10:12pm Hours: 8.02 Quality: Restless. Woke up twice in the night, couldn't stay still. Mood: 6am: Tired, but ready to rock and roll 7am: Ecstatic/bulletproof 8am: Agitated 9am: Happy 10am: Groovy! 11am: Super hungry, but feeling good 12pm: Still feeling good 1pm: Not hungry at all, feeling sluggish 2pm: Happy 3pm: Really really tired, let me sleep 4pm: Really tired, let me sleep! 5pm: Stressed 6pm: Very warm, but happy 7pm: Relaxed, energetic 8pm: Relaxed, energetic 9pm: Relaxed, energetic 10pm: Relaxed, very awake, not tired at all