rough draft final calming tech
TRANSCRIPT
Creating Your Personal Tool Box of Calming Techniques
Elyse’s Marr Calming Techniques
Stanford UniversityCalming TechnologyBJ Fogg Spring 2011
Cycles of Stress
stress } Health Issues:
• Obesity
• Ulcerations of Stomach Tissues
• Hypertension
• “call to arms of the body’s defense system”
External FactorsThat induce Stress
Pressure Buildup
Cycles of Awareness
Awareness } Better Health
Tool Box of Calming Techniques
External FactorsThat induce Calm
Pressure Release
Design Challenge:To make people self-aware of their stress
levels by having them try new stress reducing
techniques through group SMS.
Pass
The
Calm
For 3 straight days I received a constant stream of texts from 10 am to 10 pm in the evening.
Generated a new Calming Technique every 2 hours among 10 participants.
Pass
The
Calm
Group Effect
Calm Creator 1
Calm Creator 2
Calm Creator 3
Calm Creator 4
Calm Creator 5
Calm Creator …
Calm Creator 5
Technique 9,15
Technique 11,13
Technique 3,2
Technique 4,12,5 Technique 1,8,9,14
Technique 3,4, 5,6
Technique 1,2, 7,11
Pass it On!
Calm Creator 1
Calm Creator 2
Calm Creator 3
Calm Creator 4
Calm Creator 5
Calm Creator …
Calm Creator 10
Chain of Calm
Elyse's Technique # 1: go outside, look at the sky, wait for
a bird to pass by.
Pass it On!
Doreen's Technique # 2: Yes, Saw a bird fly by standing from a sf balcony down the sf bay cannery! Now close your
eyes toward the sun and take a deep breath of fresh air.
Zhe's Technique # 3: I just had a great day in napa. Pass it on! Go out side and look at the
wonders of nature and the different ways humans fill this world. I am
about to do that on my drive back with great music
Will’s Technique # 6: Mission accomplished!Pass on the same thing. Tested and approved.
Jen's Technique #5: Did it. Sweet. Pass. It.
On. Go stare at the sky for a fill minute. Yup.
Patrick Couldn’t find the moon that Jen passed on, but saw some stars!
Technique # 15: go outside and count the stars! Pass it On!
Femi Technique #4: Enjoyed listening to acoustic
folk music. Pass it.
Simple Pass
Complex Passing
Technique # 2
Technique # 3
Technique # 4
Awareness
Technique #1 Text Trigger
Individual Effect
Does this calm me?
This Question is the Smallest
Behavior that matters!
Does this calm me?
Text with Suggested Technique 1 is a trigger to ask the question…
Wow, that’s really worked for me! I am going to suggest it just as is and add it
to my toolbox of calming techniques!
Yes, that was helpful, but I think I
could more relaxing by adding or switching this…
No, Technique 1 sucks. My
technique is better, it works for my
stressors.
Thought Process of Calm Creator When then Receive Text
Relaxation is picking the right tool for you. What Calming Tool goes with my current stressor?
Marr Middle Man Principle
One degree of separation between users in social platforms removes threat of comparison, yet still channels the positive encouragement, allowing individual personal focus on building unique personal toolkit
**Hone your own skills for personal goals, but not be too threatened by other people’s progress.
Surprising Insights
“I didn’t always do the thing someone texted me to do, but I often did the thing that I suggested them to do”
The power of suggestion seeds ideas and leads to more awareness
Choices gives people control.
Control gives confidence leading to better ability to cope with external stresses.
Suggestion showed Choice
Design:
Three days to Sharpen and Restock Calming Tools with the help of 10 peers.
Small groups, short trials, focused, digestible.
High intensity, high commitment for skill building.
Results:
86% of the calm techniques were passed, keeping the chain going.
Those who broke the chain once, never relapsed, and became full participants.
Calming techniques
The reminder to reflect on calm is success not the act of doing the technique.
Group Effect
Calm Creator 1
Calm Creator 2
Calm Creator 3
Calm Creator 4
Calm Creator 5
Calm Creator …
Calm Creator 5
Technique 9,15
Technique 11,13
Technique 3,2
Technique 4,12,5 Technique 1,8,9,14
Technique 3,4, 5,6
Technique 1,2, 7,11
Pass it On!
