Personal Experiments are 30+ day challenges to adopt new habits. These experiments are a result of self-reflection through journaling and are an indispensable part of the forever learning principles. Many of the articles and projects on this blog are a result of these experiments.
Why these experiments? I quickly realized that there is no shortage of personal development tips, but is a shortage in its implementation (that is a dirty secret as to why personal development business flourishes). Thus, I decided to focus on key habits that would have the most impact of my various areas of life.
Contents
- Areas of Life to Experiment With
- Overview of Experiments Done to Date
- Experiment #1 – No complaining about things in life for 30 Days
- Experiment #2 – Track Sleep and Optimize Accordingly
- Experiment #3 – Recording Dreams in a Dream Journal
- Experiment #4 – Keep a Daily Journal
- Experiment #5 – Live and Die by Your Calendar
- Experiment #6 – Turn off Cell Phone Notifications
- Experiment #7 – Five Minute Journal for Daily Dose of Mindfulness
- Experiment #8 – Eliminate Reading News and Info without Purpose
- Experiment #9 – No Pop or Sugary Drinks
- Experiment #10 – Practice Gratitude Daily
- Experiment #11 – Strength Training 3 Times a Week
- Experiment #12 – Cold Shower First Thing in the Morning
- Experiment #13 – Keep a Hero Journal for Reference
- Experiment #14 – Learn and Control Your Body Language
- Experiment #15 – Setting Outcome Related Goals
- Experiment #16 – Engage in Positive Self-Talk
Areas of Life to Experiment With
I split up my experiments in these categories of life; relationships, career and work, finances, health, contribution, spirituality, living environment and planning my life. However, keep in mind that many of these experiments impact more than just one area of your life.
To better understand various areas of life please refer to the life catergories post or my 2016’s reflection in which I tried to rank myself in each of these categories.
Overview of Experiments Done to Date
Health and Wellbeing
- Gym – Strength Training 3 Times a Week
- Diet – No Pop or Sugary Drinks
- Mental Health – Practice Gratitude Daily
- Sleep – Track Sleep and Optimize Accordingly
Planning my Life
- Keep a Daily Journal
- Live and Die by Your Calendar
- Turn off Cell Phone Notifications
- Eliminate Reading News and Info without Purpose
- Setting Outcome Related Goals
- Engage in Positive Self-Talk
- Cold Shower First Thing in the Morning
Contribution to the World
- Sharing my Learnings – That is what I do here for you 🙂
- See Projects for other contribution work I have done
Spirituality
- No complaining about things in life for 30 Days
- Keep a Hero Journal for Reference
- Learn and Control Your Body Language
- Recording Dreams in a Dream Journal
- Five Minute Journal for Daily Dose of Mindfulness
Experiment #1 – No complaining about things in life for 30 Days
Inspiration: I had caught myself complaining or agreeing with others about things multiple times. Things such as “it’s too hard to find a job” or “that is too hard of a problem to solve!”. Therefore, I decided to cleanse myself of such mentality.
Status: Practising Everyday
Review: In the beginning it was difficult as much of small talk with others is complaining – “I am tired. It’s been a bad day. I hate commuting or my job etc.”. Overtime, I got better and began to surround myself with people who complain less.
Relevant Blog Posts: It is All Your Fault, How to Make Difficult Decisions, & Accepting Uncertain Life Path & Purpose.
Experiment #2 – Track Sleep and Optimize Accordingly
Inspiration: I have had sleeping issues – mostly because of my back pain. Due to poor quality sleep, I knew I was wasting about 1-2 hours a night which accumulate to 30 days/ a year!
Status: Poor / Need Help
Review: I have been very inconsistent with my sleep quality, time, and patterns. I have tried a whole host of solutions – which I have failed to fully implement. This will be an experiment in which I will continue to improve.
Experiment #3 – Recording Dreams in a Dream Journal
Inspiration: I remember waking up many mornings still partially in the halo of my dreams. As they kept happening, I became interested in lucid dreaming. Lucid dreaming is remembering and trying to control your dreams during your sleep.
Status: Practicing Everyday (Inconsistently)
Review: I began my keeping a dream journal beside my bed and now have three books full – from 2013-today. My memory recall for the dreams has gotten better, however, I am still trying to be more consistent.
Relevant Blog Posts: Thoughts = Action Signals
Experiment #4 – Keep a Daily Journal
Inspiration: In 2012, I noticed that all important / busy people had a journal to get things done. I was not important, I decided to get one regardless so I can be like them.
Status: Practicing Everyday
Review: This experiment has been the most influential in all other areas of my life – learning, management etc. Despite journaling for almost 5 years, I still am continuously improving how I journal learnings, goals, and self-reflections.
Relevant Blog Posts: How to Learn Fast as an Entrepreneur, 2015 Year in Review for “Forever Learning”, Ups and Downs of 2014, & 2013 – Year in Review Looking Back.
Experiment #5 – Live and Die by Your Calendar
Inspiration: After I started practicing GTD methodology for “stress-free productivity”, I realized that I still was not able to execute on it somehow. I had a to-do list for “today”, “tomorrow” or “someday” etc. However, I noticed that things that were in my calendar (meetings, appointments, calls etc) always got done.
Status: Practicing Everyday
Review: It does get a bit cumbersome and counter-productive to enter everything into your calendar. Early on I have made the mistake of stacking all activities side-by-side, however, I am getting better at making schedules that optimize my productivity, energy levels, and will power.
Relevant Blog Posts: Grade Yourself
Experiment #6 – Turn off Cell Phone Notifications
Inspiration: On my quest to improve my focus, the GTD methodology helped me realized that my cell-phone was one of the key factors in my distraction. By default, our brain is expecting a reply for every text message we send or notification we get.
Status: Practicing Everyday (Inconsistently)
Review: Initially it was very hard to do due to the “fear of missing out“. I found myself checking social medial even when the notifications were off. I was surprised to learn how much of an “empty gap” it filled in my personal life. I have gotten better with time and my good friends understand as well.
Relevant Blog Posts: Why You Just Got Distracted
Experiment #7 – Five Minute Journal for Daily Dose of Mindfulness
Inspiration: Being an entrepreneur, I go through roller-coaster rides of emotions with some mornings super exciting while others a bit blue. GTD got me to empty my mind, however, I needed something to provide mindfulness.
Status: Practicing Everyday
Review: This practice has made me realize how we take many things for granted. Being a person who rarely appreciates past efforts, this gets me to be more positive and confident about the future.
Relevant Blog Posts: Everyday Ideals
Experiment #8 – Eliminate Reading News and Info without Purpose
Inspiration: The GTD methodology made me realize that I wasting my mental bandwidth on soaking in information that was not healthy nor needed.
Status: Practising Everyday
Review: Yes, I am not in touch with many real-world events happening all around – US elections, middle east etc. Over the years I have learned that they did not matter enough for me to worry about. I will focus on things that I can change and give it my un-divided attention.
Relevant Blog Post: Is this Your Formula for Success?
Experiment #9 – No Pop or Sugary Drinks
Inspiration: I worked at a fast-food place where we had unlimited free pops for employees. I recall chugging down more than 2L a day – iced tea, 7up, pepsi, coke, etc. Even after quitting that job, I purchased 2L bottles twice a week.
Status: Practicing Everyday
Review: This was one of the hardest habits to defeat. I slowly downgraded to iced tea and then juices. It took me almost 2 years to fully eliminate sugary drinks. The energy levels and quality sleep has been work the sacrifice.
Experiment #10 – Practice Gratitude Daily
Inspiration: In hustle bustle of daily rituals, we forget to do small things that can make a big difference – smile, share, help, listen or just notice.
Status: Practicing Daily (Part of the Daily Journal)
Review: Doing this can easily turn around a bad day and make you realize that everything will be okay. Resorting to gratitude when things get stressful has yet to fail me.
Relevant Posts: How to Turn Around a Bad Day, How to Stop Constant Worry
Experiment #11 – Strength Training 3 Times a Week
Inspiration: My cricket coach in high-school called me a coat-hanger and I have been a very skinny kid. Don’t worry, I don’t have any hard feelings. I wanted to look and feel good – boosting my confidence and energy levels.
Status: Practicing Everyday (Inconsistent)
Review: I have been going to the gym for 4+ years. My progress has been slow due to poor dieting and inconsistencies. Regardless, I have been able to triple my strength over the years and gained muscle mass.
Experiment #12 – Cold Shower First Thing in the Morning
Inspiration: Anthony Robbins’s daily routine.
Status: Failed. Replaced with 5 Minute Journal.
Review: It just was not for me. It was draining my will power just anticipating the torture of the cold shower.
Experiment #13 – Keep a Hero Journal for Reference
Inspiration: I have a deep interest in studying people who have been successful in taking their ideas and making them a reality. I don’t only study their beliefs but physiology, mental syntax, and their shortcomings.
Status: Practicing Everyday
Review: This practice has been more rewarding than reading their autobiographies or what the media highlights about them. I am not only able to study their successes, but also failures and learn from them. For example, balancing health and family in your pursuit of a certain goal.
Relevant Blog Post: How to Be a Super Hero
Experiment #14 – Learn and Control Your Body Language
Inspiration: I began noticing a clear pattern between my body language and the mood / emotion I felt. Working in high-pressure environment of an entrepreneur, I wanted to optimize my body language to support my efforts.
Status: Early Stages
Review: Body language has to align with mental beliefs – you can’t really fake one or the other. I am getting better at recognizing when both – verbal and body language – are on a slippery slope so I can make the changes I want.
Relevant Blog Post: How to Turn Around a Bad Day
Experiment #15 – Setting Outcome Related Goals
Inspiration: There came a point where I was questioning the priorities of many of the things I was doing in my startup. Therefore, I wanted to take an approach that focused on “outcomes” rather than just tasks which are usually disguised as busy work.
Status: Early Stages
Review: Will Write a Post Once I have Habituated This Experiment
Relevant Blog Post: How to Do Work that Matters, Reason Why You Won’t be the Person You Expect to Be
Experiment #16 – Engage in Positive Self-Talk
Inspiration: We tend to believe that the “voice in our head” is genuinely ours – when in reality – it is a result of external factors influencing us – people, emotions, past events, etc. Therefore, to cleanse myself of subconscious sabotage, I have started to talk to myself.
Status: Early Stages
Review: Click Here to Read the Results
Relevant Blog Post: How to Talk to Yourself (w/o being Crazy), Reason Why You Won’t Be the Person You Expect to Be
40 comments On Personal Experiments
quite interesting and worth reading..
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Thanks for sharing. This is an interesting read and this will help me in my goal setting.
Zunaira, always pleasant to know that others will help me help them 🙂
I’ve started doing the cold shower recently. It’s the best?
Hah! I commend you bud. I was not able to follow-through with this one …
I tried this too. Stuck to it for about a month. By the end of that time I was bad tempered, irrational and idle. It just used up all my inner resources like will power, made me feel as if I was being punished for something and sapped my energy. Different things seem to work for different people.
Yes it was my 2016 resolution /// it’s the best part of my routine
Hi 5! That shows some true dedication.
What effect did diary writinghave in your life?
Ayhan, I talk more about it in my udemy course at https://www.udemy.com/the-daily-journal-habit-of-successful-people/
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I am so glad I found your blog post (thanks for the entry you put on Quora).
I will keep it as a reference in Evernote as I feel I will have to come back to it regularly.
Thank you very much for the effort you put in writing it and have a great day!
Hi, excellent and detailed method to analyse and execute the way which will help to modulate the goal by self realisation and working for its achievement.
Great article! I wil start with some of these for sure.
P.S. Love the web also 😉
Thank you. Keep me posted with which ones you do!
I’ve tried the Calendar thing. How do you deal with it when you’ve missed the time you put in the calendar to do something? I went back to just a GTD list.
Good point, Adrian. When I miss something that entered in my google calendar I simply drag it to present time to get it done or delete it if it was not a priority.
Each morning, I look at my GTD list and then add it to the calendar. Hope this helps.
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Re: #12, I heard Tim Ferris, author of “The 4-Hour Work Week,” talking about ice baths (no thank you!) and such on his podcast recently. He and his guest that day were talking about this practice and the general benefits of contrast therapy, and the guest mentioned that he started out by turning the water to full cold after his regular shower for just 30 seconds. I tried this today, and yeah, it sucked! However, I did feel remarkably different than I ever had after a regular shower (and I like HOT showers). I too hated the anticipation of doing it, but I think I’ll continue for the next week or so and see what happens. This method seems more doable than taking a straight-up cold shower. My two cents. 🙂
Interesting to know you had a similar experience, Evelyn! Yes, when I do take showers I take the “gradual to cold shower” approach too!
I do plan to get better at this over time because (as you said) you do feel significantly different afterwards!
Great article and a wonderful step !!!!
I will start with the “No complaining experiment” first.. will share the results with you .
Thanks for putting effort in writing this article 🙂
Amazing article with practical steps!
I think it worth giving it a try.
Thanks.
Amazing article with practical steps!
I think it’s worth a try.
Thanks.
Great experiments. People always tell you to try this or try that, but people are different and get different results. Much like personalized or “Precision” Medicine. Perhaps you can run “clinical” trials and get feedback from people in different walks of life and try to correlate findings with backgrounds, personality types, etc.
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Thanks to Quora and you which lead me to this great info. I am really inspired thanks a lot.
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It is again an inspiration …I will keep your page.