Eight steps to become superhuman

Our species is wired for quick feedback loops. We’re compelled towards tiny victories. Some fancy-pants professors link this compulsion to pleasure centers in the brain. I prefer the simple explanation: quick achievement is fun.

Quick response and useful targets create stunning results. Take classic biofeedback – watching your pulse rate change as you try to relax. I mastered stress reduction in a half hour with a heartbeat monitor. I’m now able to will my pulse to 40 bpm.

Unfortunately, most worthy goals take gigantic effort before progress is visible. Want to become a heart surgeon? Count on an easy ten years of schooling after college.

Even weight loss takes weeks of effort before your pants feel looser. Meanwhile, tasty french fries beckon.

Slow response and progress is frustrating. So we prefer to spend time playing trivial games with quick feedback. We’ll do anything for the pleasure of the near target, no matter how meaningless.

Witness the millions of hours spent playing Minesweeper. No Minesweeper champion will ever achieve fame, earn more money, or get the girl. But bored office workers play on.

Whether it’s pornography, sugary snacks, or watching TV, you can bet on some quick reward overruling our long-term plans. And it plays out this way across the human race.

How can we use our primal psychological “flaws” in our favor?

1. Transform small steps into goals. Math geniuses worked out their homework because each lesson was a fun puzzle. Kids achieve athletic greatness by starting with physical play.
   My ultimate athletic goal is to achieve flow. I break this into smaller goals until I find one that works for me: five short runs per week -> getting out and finishing a single run -> speed for my first five minutes.
2. Keep score. It’s so gratifying to see progress in my running log over the past months. Even the declines motivate me to run harder.
3. Measure everything you can. If it’s important, score it. Especially if it’s easy to measure. Bob Walsh at StartupToDo is even helping businesses by scoring startups as they move from idea to product.
4. Play games. Can you sprint past the dogwalker by the end of the song you’re listening to? Get creative.
5. Lots of little games. A long run has only one game – how fast did I run? Good, but add some sprints, think about even splits, etc.
6. Get pleasure while you make progress. Running partners are effective for many people because they enjoy the comradery for its own sake.
7. Tune your head to gauge progress. I’ve noticed many subtle signals since paying attention. Food tastes better, my running gait feels more natural, I’m less grumpy – the list goes on. You will have your own list if you look.
8. Increase the reward. Never buy anything simply because you want it. Instead, give yourself treats (new dri-fit shirt, iTunes song, etc.) when you do something important, but hard to otherwise exult in. The goal shouldn’t be big – maybe just a single workout.

There’s huge power in reducing the gap between quick feedback and useful goals – in any part of your life. Channel this effect and turn superhuman.

What do you think? Am I missing the point or taking it too far? Leave a comment and join the conversation.

Related posts:

1. Workout hack 2 – pick a friend
2. Workout hack 4 – dilute your efforts
3. Workout hack 6 – great music

Tagged as: Motivation, Superhuman, Workout hacks