Test #7: Ketosis using VCO to Increase Energy Level until Midday and Reducing Cholesterol

TEST CARD

Title
Ketosis using VCO to increase Energy Level until Midday and Reducing Cholesterol

Due Date / Duration
July 5, 2017 / 1 week

Step 1 – Hypothesis – Critical: 3
I believe that consuming VCO only without butter can produce the same energy level until Midday and reduce my cholesterol level, especially LDL from 151 to 100-130 (normal) or <100 (good)

Step 2 – Test – Cost: 1 – Reliability: 1 
To verify, I will

  1. Eat 2 tbsp of VCO during breakfast without butter,
  2. Using the following recipe
    1. Green Tea or Coffee

Step 3 – Metric – Time Required: 1
And measure

  1. Eat VCO: 0, 1 or 2 tbsp
  2. Energy Level until Lunch Time : low 1 – 5 high
  3. Hunger until Lunch Time: low 1 – 5 high
  4. Energy Level from Lunch until Afternoon: low 1 – 5 high
  5. Energy Level from Afternoon until midnight: low 1 – 5 high
  6. Neck discomfort: low 1 – 5 high
  7. Overall Health: feel side effects 1 – 5 prime health
  8. Cholesterol before starting and after finishing

Step 4 – Criteria

I am right if at the end of the test

  1. Energy Level until lunch : >=4
  2. Hunger until lunch: <= 3
  3. Energy Level until Afternoon : >= 3
  4. Energy Level until: not validated
  5. Neck discomfort: <= 1
  6. Overall Health >= 4

LEARNING CARD

Step 1 – Hypothesis 

I believe that ==Same with above==

Step 2 – Observation – Reliability: 1

I observed

1 2 3 4 5 6 7
VCO (tbsp) 1 2  2 2 2  2  2
EL – Lunch 4 4  4 4  4  4  4
Hunger – Lunch 4 3  3 3  3  3  3
EL – Afternoon 4 4  4  4  4  4  4
EL – night 4 4  4  2  2  2  2
Neck Discomfort 2 2  2  2  2  2  2
Overall Health 4 4  4  4  4  4  4

Notes:

  1. Cholesterol Before Test
    1. LDL: 151
    2. HDL: 53
    3. Total: 211
    4. Trigeliside: 88
  2. Day 1
    1. Slight more hunger on lunch time
  3. Day 2
    1. Hunger normal probably due to 2 tbsp
  4. Day 3
    1. Hunger normal, and good energy until night and no neck discomfort
  5. Day 4
    1. Didn’t take dinner, feeling low energy during the night
  6. Day 5
  7. Day 6
  8. Day 7
  9. Cholesterol After Test, havent done test yet 
  10. Heartrate 75-85 / minute

Step 3 – Learnings and Insights – Action Required: 1

From that I learned that

  1. 1 tbsp of VCO cause hunger in noon, but 2 tbsp VCO can keep the hunger normal
  2. No neck discomfort on taking VCO but when eating heavily fried food, discomfort appeared
  3. Late dinner also cause low energy in the night
  4. Late dinner cause me weight loss of 2kgs which I still try to recover
  5. Heart pulse also subsiding even to 75-85, but might be also caused by mental routine to relax and overcame anxiety by staying in God’s presence. 
  6. Also did tried adding butter again and felt slight discomfort

Step 4 – Decision and Actions

Therefore, I will

  1. Using VCO and fish oil instead of bulletproof (with butter)

Test #11: Evening/Night Review and Planning for effective day

Background

Continuation from this Test #10: Evening/Night Review and Planning for effective

Obadaa: observe, analyze (Energy: is it working, what increase  energy, what decrease ebgery, right time/cycle), adjust (create rules, routine), automate (manual, eliminate)

Learning on the failure of the previous test, I created a modified routine and this time with a detailed to do items and timed for each item with total 45 minutes, and this include a recovery routine because I always felt tired when going to do the night review which lead to  

TEST CARD

Title
Evening/Night Review and Planning for effective day

Due Date / Duration
July 15, 2017  / 1 week

Step 1 – Hypothesis – Critical: 3
I believe that Evening/Night Review and Planning with recovery routine and timed routine is effective in analyzing today activities, create adjustment for future activities, and increase productivity for the next day by reducing the start of day task of need to plan.

Step 2 – Test – Cost: 1 – Reliability: 3
To verify, I will

  1. For 1 week: put the notes in this post (including sleep)
  2. Still using the blog though, cause book will also require me to bring the book everywhere
  3. Using a Interval Timer apps in iphone
  4. 45mins: The routine
    1. 10mins: Routine for restoring energy
      1. 5mins: Shower
      2. 2mins: Food/drink intake : Tea, VCO and Honey
      3. 3mins: Breathing (recovery routine?)
    2. 15mins: Review Today
      1. 5mins: Write down goal and sub goal
      2. 5mins: Write down activites from google calendar and memory
      3. 5mins: Evaluate & Adjust  (Obadaa – Observe, analyze, adjust, automate)
    3. 20mins: Plan fo next day:
      1. 5mins: big & small
      2. 10mins: task breakdown
      3. 5mins: Put in google calendar

Step 3 – Metric – Time Required: 2
And measure

  1. Energy Level after recovery routine
  2. Feeling of fulfilled: low 1 – 5 high
  3. Productivity (more things gets done): low 1 – 5 high
  4. Usefulness of Adjust and Automation decisions / actions
  5. Number of Adjust and Automation decisions / actions

Step 4 – Criteria
I am right if at the end of the test

  1. Energy Level >=4
  2. Feeling of effectiveness >=4
  3. Productivity >= 4
  4. Usefulness of Adjust and Automation decisions/actions >=4

LEARNING CARD

Step 1 – Hypothesis 

I believe that ==Same with above==

Step 2 – Observation – Reliability: 1

I observed

Factor 1 2 3 4 5 6 7
Energy Level  4  4  4 4 4 4 4
Feeling Fulfilled  4 4 4  4 4  4 4
Productivity  3 2 2  2  2  3  3
Useful Adjust/Automate  4 4 4  4  4 4  4
 # of Adjust/Automate 1  3 3 2 2  2 2

Time Journal

Activity Time Energy Level
(Working, +, -, Feel)
Cycle (Peak/Rest) Adjust & Automate
 Sat, Jul 8
  Update Blog  12-15, 3h  working, 1 routine & 1 draft, 1 report, when thinking and writing (i feel result)  lunch (gado-gado) thinking and writing goes hand in hand, always have the media to write (evernote, wordpress, paper, wiki)
   Sun, Jul 9
 church 10-12, 2h sleepy, due to low on fuel and new sleeping pattern (wake @4am) food+sleep really matters,
action: more focus on food
dosing around 12-19, 7h foggy and tired, bad lunch, bad sleep?, even after taking a nap action: midday recovery routine (nap, vco, tea, honey, coffee…)
browsing 19-21, 2h feel useless day,  finding alternatives loosen up routine, lead to nightmare on oversleeping action: loosen up routine (physical play? swim, with date’s friends)
 Mon, Jul 10
 Meeting 11-15, 4h focused for 2 hour, then hungry and getting distracted  action: bring emergency tea when on the road
 create report 18-19, 1h not quite the best condition, but completed the report and draft for new feature bad energy level due to skipping meal is bad, see the above adjustment
 sleep 1-8, 7h alarm not woring, messed up routine,  action: even on bad wake day, minimum routine can still be done: food and grateful / breath
  Tue, Jul 11
 SDP 13-19, 6h solved but less value stick to pareto factor
 Discuss online accounting & training  19-21, 2h ok priority reset, elearning informal meeting is more effective
 Wed, Jul 12
 Prospect hunting 10-12, 2h this is important! know your market & not your allocate enough time for knowing market and customer
Review with Annam 1h not effective, no documentation for task & progress Brief, notes and MOM in PM and tasks in PM
  Thu, Jul 13
 assessment bphn  7-11, 4h Frans not well prepared (sick)  ask when noticing downs
 lunch meeting ND  11-13, 2h  well, idea came through, in road
 meeting sdp  14-19, 5h communication feel normal documentation and clear to do
dinner with TOmy 19-22, 3h  limit time beforehand
   Fri, Jul 14

Notes:

  1. Day 1
    1. if think then write = Result
  2. Day 2
    1. new routine list
  3. Day 3
  4. Day 4
  5. Day 5
    1. adjustment is gem by itself. Evaluate and adjust
  6. Day 6
  7. Day 7

Step 3 – Learnings and Insights – Action Required: 1

From that I learned that

  1. The review routine can be used not just at night, but also morning or other time
  2. The routine of taking warm tea, bath and breathing restore energy level, with the earliest provide more stronger effect
  3. The routine of reviewing goals, previous activities give boost the feeling of effectiveness due to constant self reminder and refocus to the goals and ensure all steps are aligned to goal
  4. Adjustment findings are most precious by itself, because Im forced to think and write down something that I need to do especially for non effective activities, just common sense adjustment but writing them down, made me to be more aware or deliberate in thinking proactively, rather than just feeling ineffective and doesnt think nor decide to stop or change the behaviour to effect the outcome
  5. Productivity are not affected, I am measuring from the amount of tasks gets done, but in term of importance I find that I succeed in completing most of the prioritized tasks. So is it efficient in term of the numbers of tasks or effective in completing the right tasks (doing right tjings VS doing things right).
  6. The routine to list task, prioritze and then break down tasks are effective with timer to avoid time creep followig the Parkinson’s Law.
  7. The timed routine are effective, I dont find problem in completing them even though the routine is more than 30 minutes long, once it started, I am chased down by the time to focus on completing them. Sometimes several routine are missed and I can just jump in to the required routine (skipping bath or breathing time). So timed detail tasks are effective to ensure focus and completion.
  8. I still had problem to start the task though, and there are several days when I dont start the timer, hence the finding that the routine can be done on morning or other time. 

Step 4 – Decision and Actions

Therefore, I will

  1. Rename this to be Daily Review Routine: Energy Recovery, Goals, Evaluate previous and adjust, plan next and breakdown
  2. Use the timed routine for other routine
  3. Possibility to break down the routine to smaller routines. 

Test #10: Evening/Night Review and Planning for effective day

Background

  1. Time Diary: Observe, Analyze, Adjust and Automate
  2. Tim Ferris’ advice on planning the next day in the evening (not in the morning)

I need to incorporate the Time Diary as my daily routine, I observe in the post and previous journal entries that make me more self aware and reflective for my own behavior and lead to improvement, it doesn’t need to be exact and very detailed, but few important tasks measured and concluded are well worth the time attention and decision for stop, continue or automate.

Obadaa: observe, analyze (Energy: is it working, what increase  energy, what decrease ebgery, right time/cycle), adjust (create rules, routine), automate (manual, eliminate)

Next question: how?

What time? Prefer night rather than morning due to reflecting the day is still fresh and energy for analyzing and concluding is also enormous, I prefer not to spend it on the morning, morning energy should be focused on accomplishing the day goals not on reflecting yesterday and also get some upset due to not so good yesterday. What time exactly? Can it be integrated with my test plan of Creating to do list in the evening/night? Yea it should.

What is the format of the activity? There should be a template and archiving mechanism. Template for time diary (date, activity, time spent, result, feeling) and planning for tomorrow (the productivity journal?, somewhere in my laptop) .

Archiving mechanism: paper or online (wordpress, evernote, Google calendar). The purpose of archiving: can be used for reflecting easily, used for today to do, I find it a hassle for reviewing lot of notes in online, imagine going through one year notes in online look like: 365 post or 12 post (1 post = 1 month), preview on monitor or print and then review. Compared with skimming a journal book of a year worth, but will have to sync the schedule with google calendar. Unlike writing to a book, like a feeling of calligraphy and letting thoughts translated to smooth movement and stay in the thoughts longer than the key stroking mechanism of typing with keyboard. Lets see if i can find the same enjoyment with typing in phone or the keyboard, yes, i can, it s just the feeling of doing something trivial, sequential, rhythmic and closurable.

So the winner is? Within 3 minutes to decide: try online first for a week or so and try to find the suitable routine, sequence, template, and media.

So the first try: online in wordpress post, create time journal category, use phone/laptop, use table template with 1 post = 1 month for the time journal and to do list (from the productivity journal).

TEST CARD

Title
Evening/Night Review and Planning for effective day

Due Date / Duration
July 7, 2017  / 1 week

Step 1 – Hypothesis – Critical: 3
I believe that Evening/Night Review and Planning is effective in analyzing today activities, create adjustment for future activities, and increase productivity for the next day by reducing the start of day task of need to plan.

Step 2 – Test – Cost: 1 – Reliability: 3
To verify, I will

  1. For 1 week: put the notes in this post (including sleep)
  2. Review today activity from google calendar and memory
  3. Write down the journal (format)
  4. Analyze (Energy: is it working, what increase  energy, what decrease energy, right time/cycle),
  5. Write down Adjust (create rules, routine) & Automate (manual, eliminate) decisions/actions
  6. Determine next to do for tomorrow
  7. Put in google calendar

Step 3 – Metric – Time Required: 2
And measure

  1. Feeling of fulfilled: low 1 – 5 high
  2. Productivity (more things gets done): low 1 – 5 high
  3. Usefulness of Adjust and Automation decisions / actions
  4. Number of Adjust and Automation decisions / actions

Step 4 – Criteria
I am right if at the end of the test

  1. Feeling of effectiveness >=4
  2. Productivity >= 4
  3. Usefulness of Adjust and Automation decisions/actions >=4

LEARNING CARD

Step 1 – Hypothesis 

I believe that ==Same with above==

Step 2 – Observation – Reliability: 1

I observed

Factor 1 2 3 4 5 6 7
Feeling Fulfilled  3  3  2  2 2 2 2
Productivity  3  3  1  2 2 2 2
Useful Adjust/Automate  4  3 1
 # of Adjust/Automate  2  2  0

Time Journal

Activity Time Energy Level
(Working, +, -, Feel)
Cycle (Peak/Rest) Adjust & Automate
 Friday, June 30
Sleep 1-8, 7h Wake up feel ok, bloody phlegm on nose (allergen, not brushing teeth, food?) Rest Vacuum the bed for allergen
 Create Blog Post 10-12, 2h  Feels good, on the track to pattern live, making post make me feel having permanent outcome compared to just thinking dawdling in mind  Peak  Will try this for night time and see how it goes
 * EA finalization  14-18, 4h Feel Curious, finished the first version, solving problem is fun Peak, after nap
 Sat, July 1
* EA review with Pak Andi  9-12, 3h Deal done Peak
* EA mapping 13-14, 1h not so sharp, after lunch with carb (rice+beef yoshinoya) ? Reduce Carb
or add VCO?
Nap 14-15, 1h planned for 20m, but extend to 1h, not so good after wake Set to 20m only to really measure effect
 * EA mapping 15-18, 3h still curious Peak
* EA mapping 20-22, 2h still curious and successfully create a better problem mapping Peak
Sun, July 2
Not so good for today and high heartbeat, and discomfort on side of neck, probably due to food in Lembur kuring
 Mon, July 3
 Sleep 1-8: 7h sluggish, high heartbeat
 Tue, Jul 4  1-8, 7h sluggish
 Wed, Jul 5
 Sleep 1-8, 7h normal, bloat in stomach cover using blanket for avoiding cold
Walk 0.25h set baseline for today mentality, thankful
planning 0.5h
SDP resolve ** 9-12, 14-21, 10h most small things solved, having many completed items are fun, frustrated why are the small tasks  not get done by others how to
  July 8
 sleep 1-8, 7h  not good  wake earlier, and the 20mins nap routine
 SDP review 8-15, 6h  time too long, back and forth  communication auto  mechanism for monitoring and proceeding?
SDP report 15-20, 5h  time too long for creating report  already found the variable “Severity” for next reporting
 Research Surveillance 23-1, 2h  good progress

Notes:

Step 3 – Learnings and Insights – Action Required: 1

From that I learned that

  1. I need specific time and routine for night review. Just planning next are no good because I am accustomed to think about the main goal first to feel fulfillment, doing planning without that felt worthless
  2. In general doing planning only without getting the big picture dont work for me in term of feeling effective and productivity increase.
  3. For adjustment Finding, its useful to be aware of time and think over what to adjust
  4. Writing in blog have some problem in writing and reading them. The retrieval although trivial, not at ease, got to find the pc, sit there or get phone, sit somewhere, open app, search post, search last content. Considering to use book
  5. Most of the time, at night I am already feeling very tired and want to wind down, evaluating are tiresome, not enough energy to do it at night. If i want to do this, i need a routine for energy recovery or change the time

Step 4 – Decision and Actions

Therefore, I will

  1. Continue writing down the activity journal
  2. Still using the blog though, cause book will also require me to bring the book everywhere
  3. change the routine for night review to get the effectiveness and productivity
  4. The time should be fixed 30 to 60 minutes
  5. Routine for restoring energy
  6. Shower
  7. Food/drink intake
  8. Breathing (recovery routine?)
  9. Playing little games
  10. Write down goal and sub goal
  11. Write down activities
  12. Evaluate
  13. Plan for next day: big or detail?
  14. Put in google calendar

Test #6: Wake Up Simulation 5x before sleep for 5 day

TEST CARD

Title
Wake up simulation 5 times before sleep for 5 days will make a habit of waking up at designated time

Due Date / Duration
May 6, 2017 / 1 weeks

Step 1 – Hypothesis – Critical: 2
I believe that by wake up simulation 5 times before sleep can reprogram my waking up habit especially getting out of bed, so that it became a new habit that being done without thinking in the morning and after 5 days repetition will become a permanent habit (doesn’t need to do wake up simulation anymore)

Step 2 – Test – Cost: 1 – Reliability: 3 
To verify, I will

  1. Do wake up simulation 5 times just before sleeping
  2. The new habit sequence
    1. Alarm ring at 5 am
    2. Open my eyes
    3. Get out of bed
    4. Go to the bathroom
    5. Wash my face
    6. Stretch take a deep breath with the seal square breathing pattern of 10 seconds for each inhale, hold, exhale, hold for 3 times (10 x 4 x 3 = 120 seconds  = 2 minutes) – Not being done, because it takes a long time to simulate this

Step 3 – Metric – Time Required: 1
And measure

  1. Wake Up Simulation: 1-5 times
  2. Wake Up On Time and do routine: not on time 1 – 5 on time
  3. Wake Up effort: hard 1-5 low/auto
1  2 3 4 5 6 7
WU simulation 5 3
On time & routine 5  5
Effort 4  5

Notes:

  1. Day 1
    1. Immediately get up and go
    2. Problem with what to do after, laying on couch for 2 hours till 7am
  2. Day 2
    1. Only simulate 3 times
    2. Automatic wake on first alarm ring and moving away from the bed
    3. Still have problem with what to do, go back to bed, but this time only spent 1 hour lazing around and then off to running
  3. Day 3
    1. Too tired to simulate, wake up quite hard not reflex like, like day 1 & 2
    2. Can still wake up on alarm, but still laying down till 7pm
  4. Day 4
    1. Same with day 3, tired, wake on alarm, get up on 7pm
  5. Day 5
    1. Same with day 3, but still out of bed on 7pm

Step 4 – Criteria
I am right if at the end of the test

  1. Criteria to make test valid, that the simulation was done properly
    Wake Up Simulation: >=5 times
  2. Wake Up On Time and do routine: >= 3 (expecting failure for the first 2 days)
  3. Wake Up effort, expecting  on Day 4 and 5 to become 5 (easy)

LEARNING CARD

Step 1 – Hypothesis 
I believe that ==Same with above==

Step 2 – Observation – Reliability: 1
I observed

Step 3 – Learnings and Insights – Action Required: 1
From that I learned that

  1. It work for me
  2. The 5x simulation, really build reflex like behaviour
  3. Even 2x can have a lasting change, though not achieving the perfect routine but already wake on time
  4. The routine should be short and reflex like

Step 4 – Decision and Actions
Therefore, I will

  1. Do simulate for waking up, add set periodic alarm, breathing, reading bible
  2. Think about what next habbit to be reprogrammed

Test #8: ODB connect and save Data 

TEST CARD

Title
ODB connect and save Data

Due Date / Duration
–  / 1 week

Step 1 – Hypothesis – Critical: 3
I believe that following ODB II can be connected, live streamed and saved into an application

Step 2 – Test – Cost: 1 – Reliability: 3
To verify, I will

Build prototype with the following specification

  1. ODB II – Nissan car
  2. Connect to PC through USB
  3. Save all data in application, in text or mysql

To do

  1. Buy interface cable for ODB II and Nissan
  2. Create application that can connect with ODB II
    1. Language
    2. Protocol
    3. Command
    4. Save to file
    5. Refresh rate / live stream

Step 3 – Metric – Time Required: 2
And measure

  1. How many variables
  2. Data refresh rate
  3. How many interfaces
  4. How many protocols

Step 4 – Criteria
I am right if at the end of the test

  1. Can connect and save ODBII data
  2. Get all variables
  3. Data refresh rate = live stream or < 5 minutes

LEARNING CARD

Step 1 – Hypothesis 

I believe that ==Same with above==

Step 2 – Observation – Reliability: 1

I observed

Step 3 – Learnings and Insights – Action Required: 1

From that I learned that

Step 4 – Decision and Actions

Therefore, I will

Prototype Development Framework  – Version 1.0 – Research – Concept – Develop – Evaluate

Prototype Development Framework – Version 1.0 – Research, Concept, Develop and Evaluate

Based on reference from Design Information Framework (DIF) https://www.id.iit.edu/wp-content/uploads/2015/03/Development-of-design-information-framework_Lim_ADC.pdf, I modify to create the Prototype Developoment Framework.

Objective

  1. Robust Framework for Prototype Development
  2. Ready to use forms to enable multiple lines of prototyping

Process

  1. Research : get data, spec, user study, insight
  2. Concept: objective, requirement, specification, core functionalities, proof of concept, design, critical variables and criteria
  3. Develop: sourcing, step to do, prototyping,
  4. Evaluation: analyze test result

Research and Concept are free form while develop and evaluation can use the Test & Learn Framework

 

Test #5: Bullet Proof Tea Increase Energy Level until Midday

TEST CARD

Title
Bullet Proof Tea Increase Energy Level until Midday

Due Date / Duration
April 27, 2017 / 1 week

Step 1 – Hypothesis – Critical: 3
I believe that consuming Bullet Proof Tea as breakfast with correct dose can increase my energy level (eliminate Brain Fog) until Midday and preferably until afternoon

Step 2 – Test – Cost: 1 – Reliability: 1 
To verify, I will

  1. Drink Bulletproof Tea as breakfast and eat nothing until lunch time,
  2. Using the following recipe and dosage
    1. Green Tea
    2. 2 tablespoon of Virgin Coconut Oil
    3. 2 tablespoon of Butter

Step 3 – Metric – Time Required: 1
And measure

  1. Energy Level until Lunch Time : low 1 – 5 high
  2. Energy Level from Lunch until Afternoon: low 1 – 5 high
  3. Energy Level from Afternoon until midnight: low 1 – 5 high
  4. Overall Health: feel side effects 1 – 5 prime health
1  2 3 4 5 6 7
EL – Lunch  4  5 5 4  4  4
EL – Afternoon  4  4 4 2  4  4
EL – night  4  3 4 2  3  2
Overall Health  3  4 4  4 4  4

Notes:

  1. Day 1
    1. Seems like I was having energy / food deficiencies before starting, so I felt like having lack of energy and slight hunger all the time. After first day I feel very satiated and all the symptoms of hunger subsiding
    2. Lunch is chicken with a little bit of rice
    3. Energy till nigh are all good
  2. Day 2
    1. Good day till lunch
    2. Lunch with bread + peanut butter and chicken
    3. Dinner with instant noodle
    4. I feel not so prime during afternoon and sluggish in night
    5. I get what I eat for
  3. Day 3
    1. Lunch with rice + chicken
    2. Dinner with chicken steak
    3. Found food d
    4. elivery service which will make food selection easier, though costlier
  4. Day 4
    1. Morning house cleanup, medium exercise
    2. Feel slightly hungry during morning, 2 yawn
    3. Lunch with bread and rice, feel sleepy, feel tired
    4. Dinner with rice, feel sleepy
  5. Day 5
    1. Running out of coconut oil and use only butter
    2. Lunch with rice + chicken,  a glass of coffee+ milk
    3. Dinner: spaghetti and pizza
  6. Day 6
    1. Lunch: rice + chicken + vegetables + egg
    2. Dinner: late dinner, feel below normal during it
    3. Notice slight discomfort on neck area, like inflammation
  7. Day 7
    1. Run in the morning
    2. Using new Virgin Coconut Oil which just arrived
    3. Doesnt feel any differrence with the usual

Step 4 – Criteria
I am right if at the end of the test

  1. Energy Level until lunch : >=4
  2. Energy Level until Afternoon : >= 3
  3. Overall Health >= 4

LEARNING CARD

Step 1 – Hypothesis 
I believe that ==Same with above==

Step 2 – Observation – Reliability: 1
I observed

  1. Result 

Step 3 – Learnings and Insights – Action Required: 1
From that I learned that

  1. Feel hunger before lunch time

Step 4 – Decision and Actions
Therefore, I will

  1. Test day without bulletproof tea, how bad? 
  2. Need more nutrition
  3. Explore more for after lunch and after dinner

Test #3: Sleeping Pattern: Everyman 3.5 for 2+ weeks – Second Attempt

This is the second try, after the first attempt was stopped because I was having short term memory loss due to sleep deprivation. Now my physical is better, my hands and feet are warmer after breathing exercises in morning.

This also failed, dUe to schedule conflict, and only last for 3 days.
15 Sep 2016

Test Card

Title
Polyphasic sleep Everyman 3.5 (3.5 core sleep and 3x20mins nap) can be adapted in 2 weeks

Due Date / Duration
September 28, 2016 / 2 weeks + 3 days

Step 1 – Hypothesis – Critical: 3 
I believe that Polyphasic sleep of Everyman 3.5 can be adapted in 2 weeks in consideration of health, energy, focus and memory. In the 2 weeks adaptation period declines are expected, but it will disappear after 2 weeks.

Step 2 – Test – Cost: 1 – Reliability: 13
To verify, I will

  1. Try Everyman 3.5: 2 weeks for adaptation and 3 days for verifying the resulteveryman3-version2

    Core 1: 0000 – 0330
    (3.5h + 3h 10mins) I prefer 0000, because 2300 I usually still awake and watch TV
    Nap 1: 0640 – 0700
    (20mins + 5h  40mins)
    Nap 2: 1240 – 1300
    (20mins + 4h 40mins)
    Nap 3: 1740 – 1800
    (20mins + 6h)
    Busy 1: 0830 – 1730
    http://napchart.com/a2cd4

  2. No oversleeping

Step 3 – Metric – Time Required: 1
And measure

  1. Core and 3 Nap: 0 not done, 1 oversleep, 2 done and not oversleep
  2. Health: sick  1 – 5 no sickness
  3. Energy: sluggish 1 – 5 peak all the time
  4. Focus: worst 1 – 5 increasing very focused
  5. Memory: worst 1 – 5 very sharp
  6. Emotion: reactive 1 – 5 controlled

Week 1 

1 2 3 4 5 6 7
Core  2  1  1  1 (4.5)
3 Nap  2/0/2  0/1/1  0/0/0
Health  2  3  3
Energy  3  2  2
Focus  3  3  3
Memory  3  2  3
Emotion  2  2  3

Notes:

  1. Day 2: awake but fall back to sleep for 6.5 hour,
    – felt sluggish
    – but after morning routine (without morning walk) I felt refreshed.
    – Will practice simulation of Awake and move for 5 times before going to bed
    – Things to do after awake: speed reading goals, copywriting goals, planning, break down

 

Week 2

1 2 3 4 5 6 7
Core
3 Nap
Health
Energy
Focus
Memory
Emotion

Notes:

After Adaptation

1 2 3
Core
3 Nap
Health
Energy
Focus
Memory
Emotion

Notes:

Step 4 – Criteria
I am right if at the end of the test

  1. Core and 3 Nap: are completed and the second week without any oversleeping Feeling
  2. Health >= 3 after 2 weeks
  3. Energy >= 3 after 2 weeks
  4. Focus >= 3 after 2 weeks
  5. Memory >= 3 after 2 weeks

Learning Card

Step 1 – Hypothesis 
I believe that ==Same with above==

Step 2 – Observation – Reliability: 1
I observed

Step 3 – Learnings and Insights – Action Required: 1
From that I learned that

Step 4 – Decision and Actions
Therefore, I will

 

Test Failures: Mayday everything is falling apart… Not

It has been 18 days since my last post, 2.5 weeks and everything is coming back to abnormal again, bad habits, feeling tired and sleepy all day long even after I had 6+ hours of sleep, rather than even I should probably use because on that.

When taking shower, I think to myself this is bad, really bad, I’m falling back again. But after second thought I remember about what Charles Duhigg said in the podcast, something like “When we see how our lives are a series of experiments, seeing success or failures on just another experiments results rather than a right or wrong result, we can learn on them”, so I don’t like it, my current condition, I don’t like it and how do I get here?

  1. getting addicted to social media,
  2. sleep more than I should,
  3. not eating compatible breakfast

The 2.5 weeks is an experiment of how I personally to achieved bad condition, low energy, wasting time, feeling half fulfilled, yeay I succeed quite insignificantly.

So, let’s start again on another experiment and see how it will come to fruition. First, based on my previous test and learn, I found that

  1. I can modify my waking behavior by practicing physical mental model 5 times of how I really get up from bed after hearing alarm
  2. Drink 2 glass of water and bread with peanut butter or a fruit
  3. Do 15 – 30 minutes morning walk to get warm up and ready for the day
    1. 3-6 minutes for breathing
    2. 3-6 minutes for relaxing
    3. 3-6 minutes for quiet time
    4. 3-6 minutes for praying for others
    5. 3-6 minutes for gratitude and today will be accomplishment
  4. Review Life purpose, Business Strategic Objective
  5. Create action plan for today
  6. Replace the urge for any social media and news by identifying what I really want to satisfy by doing this urge and use quiet time as the replacement

Those things above are tested, proven and verified by myself for myself, doesn’t have the same weight for others but bring results for me and that’s what matter. (notes for those who would try to duplicate)

 

Test #4: Using 3 Minutes Continuous Timer will Increase Productivity by Increasing Speed and Short Reflection

Test Card

Title
Using 3 Minutes Continuous Timer will Increase Productivity by Increasing Speed and Short Reflection

Due Date / Duration
July 26, 2016 / 1 weeks

Step 1 – Hypothesis – Critical: 2 
I believe that having continuous 3 minutes timer will increase my productivity by
– increasing speed: reminded to do it faster
– short reflection: focus, is my time well spend, is the effort on the right direction, are there any alternatives, are there something else better to do than this

Step 2 – Test – Cost: 1 – Reliability: 1 
To verify, I will

  1. Set continuous timer for 3 minutes
  2. Practice using timer when working alone and together

Step 3 – Metric – Time Required: 1
And measure

  1. Feeling of faster: slower 1 – 5 faster
  2. Focus: worst 1 – 5 very focused
  3. Time efficient
    1. Cut Waste: lesser 1 – 5 very frequent
    2. Switch Task: lesser 1 – 5 very frequent
1  2 3 4 5 6 7
Faster 4 4 3 4 4 4 4
Focus 4 4 4 4 5 4 4
Cut Waste 4 3 3 4 4 4 4
Switch
Task
 4 3 3 3 3 3 4

Notes:

  1. Difficulty in getting tool for continuous alarm: found iphone alarm app

Step 4 – Criteria
I am right if at the end of the test

  1. Feeling of faster: >=4
  2. Focus: >= 4
  3. Time efficient
    1. Cut Waste >= 4
    2. Switch Task >= 4

Learning Card

Step 1 – Hypothesis 
I believe that ==Same with above==

Step 2 – Observation – Reliability: 1
I observed

  1. Result
    1. Feeling of faster: 3.8 > after the test immediately feel faster
    2. Focus: 4.1 > increased focus on issues on hand and remind when getting sidetracked
    3. Time efficient
      1. Cut Waste: 3.7 > after 4 days, starting to get the chance to reflect and cut the waste, on the first 3 days only increased focus
      2. Switch Task: 3.2
  2. Test done mostly when working alone,
  3. Testing when working with others also have the same effect though require how to conceal the alarm sound

Step 3 – Learnings and Insights – Action Required: 1
From that I learned that

  1. Having short timer can increase focus, feeling of effective, cut wasteful task and ability to switch task (not lingering too long on a task more than necessary)
  2. On short task the short timer works to reflect on distraction and keep hustling
  3. On high concentration tasks which require 30 minutes or so to complete, I can be deaf of the timer due to the focus, I prefer using a longer timer with short timer in between – best of both worlds
    1. Short timer to remind when distracted in doing long task (Very important), I don’t want to think about cut waste or switch task for every 3 minutes, because it takes more than that and will just distract.
    2. Long timer with distinctive sound so that I can reflect on whether to cut waste or switch task
    3. I use Podomori 25 minutes work (long timer) + 5 minutes break
      1. With interval 3 minutes in the 25 minutes work (short timer)

Step 4 – Decision and Actions
Therefore, I will

  1. Will use Podomori with Long + Short Timer