Some Practical Advice from Psychologist Dan Gilbert

I recently listened to an episode of Steven Levitt's excellent podcast, "People I (Mostly) Admire." On Episode 73, Stephen's guest was Harvard psychologist Dan Gilbert, who is quite a character. I would invite you to listen to the entire podcast, which was quite entertaining. There were several points in the podcast where it occurred to me that Gilbert was offering some practical advice that I could use in my own life. I recorded those portions of the podcast and created a transcript. Here are those excerpts:

[The End of History Illusion]

Dan Gilbert: The End of History illusion, is very simple idea, which is that people tend to believe that they will change in the future, less than they actually do. Almost all of us have this sense that development is this process that's brought us to this point, we've now become our actual selves. And from here on out, there will be wrinkles and pounds, but will basically be who we've always been. And what we discovered in our research was that when people look back, they say, Wow, have I changed a lot in the last 10 years, but I don't expect to change much in the next 10 years. That sounds probably like a teenager to win it. But it's also true of people in their 50s and 60s and older. . . . The rate of change does slow. It just doesn't slow as much as we anticipate. So you're right to think, you know, I'm probably not going to change as much between 50 and 60, as I did between 20 and 30, you're just wrong to say you're not going to change at all, I just turned 64. And somebody asked me what's it like? I said, it's like a whole new puberty!

[Shocking Boredom]

We were very interested in why people find it difficult to be alone with their own thoughts. We put people in a room with a shock machine, and they got to feel the shocks, so they could find out that they were pretty intense, and they hurt. And we even asked them how much money they would pay to avoid being shocked. And they were willing to pay a reasonable amount of money. How much would you pay to avoid the shock? You know, if I were an economist, that's the thing I would remember. But the point is, they didn't enjoy the shocks, they would even be willing to pay some amount of money, it doesn't even matter how much to avoid them. Because what comes next flies in the face of that declaration, which is when they're in a room alone, no phone, no wristwatch, no books, and they're just asked to sit and entertain themselves with their own thoughts. But they're told that if they want, they can certainly shock themselves. Guess what happens? The majority of men, and a healthy number of women, do so. . . . most people find it so aversive to have no stimulation whatsoever, that they're even willing to experience a little pain and play with that just to have something to feel.

Steve Levitt: I wish we could go back in time, and do this experiment. In 1975, when there were four TV stations, and there was no internet, no cell phones, we would have suffered horribly back in those days, if we weren't able to be alone with our thoughts. Do you think this is very much a product of modern technology?

Dan Gilbert: Think of a family living in a small log cabin, in the middle of Montana, going through the winter, barely going outside there in one room, there's no TV, there might be a Bible, who knows if anybody can read? Oh, my gosh, there's nothing to do. And yet, as far as we can tell, there are no reports of people killing themselves out of boredom. So my guess is people were once upon a time, much better at closing their eyes and entertaining themselves than we are today. In a world that's just so full of entertainment, that we barely have a chance to close our eyes. I think imagination is a remarkable capacity. And that in all past generations, it was required. Very little imagination is required to live in the 21st century.

[On Having Fun with Anything]

Dan Gilbert: I would say that the reason I put so much time and effort into my teaching is because I'm lazy. And lazy people don't like to work.

[More . . . ]

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Train Your Brain to be Disciplined by Telling Yourself “No” Many Times per Day

Dr. Andrew Huberman is a Professor of Neurobiology at Stanford University. In this video conversation with Shane Parrish, he suggests an exercise for controlling your impulses and keeping yourself focused. He describes two directional pathways that are triggered off of circuitry in the basal ganglia.  One is the "Go" or action-oriented pathways the includes thought and the other is "No-Go."  As kids, we are forced to engage in a lot of "No-Go" behaviors, including sitting still and not interrupting.

Our phones and other aspects of our environment cause us to shift our attention repeatedly. We are no longer children, so we don't have parents telling us "no" "no" "no." We tend to be action-oriented, "Go-Oriented," and we need to exercise our ability to resist impulses (to NOT check our phones and emails, for instance) in order to do deep focus for periods of 90-minutes with "tunnel-vision," resisting all distractions to get up and get away from the target of your focus. Huberman suggests several ninety-minute tunnel-vision sessions each day for productivity.  How do we get better at this?

Hubeman suggests practicing "No-Go" moments:

One thing that I've done over the years to try and reinforce these circuits in myself based on my understanding of how they work is every day I try and have somewhere between 20 and 30 No-Goes and the No-Goes can be trivial like i'm ready to pick up my phone --NO!--and I force myself to not pick it up.  All i'm doing is trying to reinforce that circuit, because the thing to understand about neural circuitry is that it's generic. It's not designed so that you have a strong No-Go response--just to picking up your phone--it actually carries over to multiple other things. At any moment we can be back on our heels flat-footed or forward center of mass. That's the way I try and visualize the waking portions of my life.

Most of our life is Go Go Go, starting at the moment we wake up.

We rarely rehearse our No-Go functions. No-Go functions are simply about suppressing behavior. So if you have a meditative practice there's a little bit of that, where you think i don't want to do it but i'm going to force myself to sit still even though I want to get up. That's a no-go, but think about it: If you get better at meditating, you actually have less of an opportunity to get into this No-Go mode to trigger the circuitry. So what I try and do is introduce 20 or so No-Go's throughout the day that I deliberately impose on myself as I'm about to get into reflexive action. It could be delaying a bite of food for a couple of minutes. I realize it sounds almost like an eating disorder, people with eating disorders probably want to stay away from that one--but there are all sorts of ways that we can do this. We find ways that we are are short-circuiting this process. I think we need to keep these No-Go circuits trained up. I think nowadays there's so much opportunity and so much reward for Go that we don't train the No-Go pathways.

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How to Be a Human Animal, Chapter 26: The Magic of Tuna Acceleration and Workspaces

This is Chapter 26 of my advice to a hypothetical baby. And yes, what I'm really doing is acting out the time-travel fantasy of going back give myself some pointers on how to navigate life. If I only knew what I now know . . .  All of these chapters (soon to be 100) can be found here.

You are only 26 days old, but you will someday escape your crib and your room with the same aplomb with which you escaped your mother's womb. And at some point in your adventures as a bipedal ape, you might be lucky enough to see some fish. One thing that I always found amazing is how fast a fish can go from zero to some absurdly fast speed. It turns out that this was explained in Andy Clark's excellent book, Being There: Putting Brain, Body, and World Together Again (1998). I had the opportunity to take four graduate seminars with Andy at Washington University and he excelled at filled our heads with non-stop counter-intuitive observations and explaining them in clear English. Here's how fish can take off like rockets:

The swimming capacities of many fishes, such as dolphins and bluefin tuna, are staggering. These aquatic beings far outperform anything that nautical science has so far produced. Such fish are both mavericks of maneuverability and, it seems, paradoxes of propulsion. It is estimated that the dolphin for example, is simply not strong enough l to propel itself at the speeds it is observed to reach. In attempting to unravel this mystery, two experts in fluid dynamics, the brothers Michael and George Triantafyllou, have been led ro an interesting hypothesis: that the extraordinary swimming efficiency of certain fishes is due to an evolved capacity to exploit and create additional sources of kinetic energy in the watery environment. Such fishes, it seems, exploit aquatic swirls, eddies, and vortices to " rurbocharge" propulsion and aid maneuverability. Such fluid phenomena sometimes occur naturally (e.g., where flowing water hits a rock). But the fish's exploitation of such external aids does not stop there. Instead, the fish actively creates a variety of vortices and pressure gradients (e.g. by flapping its tail) and then uses these to support subsequent speedy, agile behavior. By thus controlling and exploiting local environmental structure, the fish is able to produce fast starts and turns that make our ocean-going vessels look clumsy, ponderous, and laggardly. " Aided by a continuous parade of such vortices," Triantafyllou and Triantafyllou (1995, p. 69) point out," it is even possible for a fish's swimming efficiency to exceed 100 percent." Ships and submarines reap no such benefits: they treat the aquatic environment as an obstacle to be negotiated and do not seek to subvert it to their own ends by monitoring and massaging the fluid dynamics surrounding the hull.

The tale of the tuna reminds us that biological systems profit profoundly from local environmental structure. The environment is not best conceived solely as a problem domain to be negotiated. It is equally, and crucially, a resource to be factored into the solutions. This simple observation has, as we have seen, some far-reaching consequences. First and foremost, we must recognize the brain for what it is. Ours are not the brains of disembodied spirits conveniently glued into ambulant, corporeal shells of flesh and blood. Rather, they are essentially the brains of embodied agents capable of creating and exploiting structure in the world.

This passage brings me to today's advice: Don't just "Do," as Yoda suggests. Prepare your workspace and then "Do" with apparent super powers! Tuna prepare the nearby water by setting up their own currents before tapping into them. Ka-Bang!  Reminds me of the acceleration technique of the cartoon Roadrunner, but tuna acceleration is not fiction.

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How to Be a Human Animal, Chapter 17: Conversations Worth Having

Chapter 17: Conversations Worth Having

Greetings once again, hypothetical newborn baby!  Instead, I'm here once again to teach you another Life Lesson. I had to learn these at the School of Hard Knocks. No, I'm not claiming that you're not as able as me to learn those lessons.  I'm just trying to spare you some pain and frustration.  OK OK!  I admit that this is merely a thought experiment by which I am trying to set forth the most important things I've learned in 65 years. By the way, if you aren’t completely satisfied with these lessons, I’ll refund all of the money you paid for them ! This is Chapter 17 already.  Wow.  Aren't you tired of hearing my voice? No?  OK. Then I'll continue. If you need to review any of the past lessons, can find them all here. 

Today we’re going to talk about conversations. That term doesn’t simply mean talking with someone any more than food is defined as anything you put your mouth. Er, I can already see you drooling at you stare at my car keys. Just settle down now . . . OK, you can suck on your toes while you listen. That’s cool.

There are many types of conversations, but they fall on a continuum from simple factual exchanges on (“Is it raining?” “Yes”) to collaborations in which the parties set out to figure out a complex topic as a joint exercise by celebrating each others’ contributions.

Psychologist Scott Barry Kauffman recently Tweeted:

Imagine what discourse would be like if instead of it being conceptualized as a "match" to see who "wins", discussions were seen as mutual attempts to get at a shared truth or seen as a shared mission to get outside of ourselves and transcend our individual perspectives.

That would be a nice world, the kind I can imagine happening 24/7 at the big house where the philosophers and other "virtuous pagans" hang out just on the other side of Dante's River Acheron. You, however need to live in the world you were handed. You ended up on a Grade A planet in a Grade C era with regard to conversations.

Right now, your interactions will mostly be where some other baby grabs your toy and you cry. Here’s the problem you'll encounter when you get older: Even if you optimistically join a discussion hoping it is of the “Kauffman” variety, that doesn’t guarantee an enlightening and engaging experience. It takes two to tango and many people would rather honk at you (don’t look at ME as I say that!) than celebrate each other’s differing perspectives. Tango is the correct metaphor because, at their best, conversations are like dancing with other people. If either of you are stepping on the others’ feet, neither of you are going to have a good time.

Here's why this era is so fraught for those who want to share complex ideas with others (especially on contentious topics): We live in a time where the so-called news media makes much of its money by stirring up conflict and even hate. It’s the same thing with social media. The companies in charge of these things have decided in their corporate consciences that it's quite simple, actually: no conflict, no money. This has wrecked a pretty decent (though admittedly imperfect) conversational thing we had going on for decades.

Here’s how it so often plays out: Let’s say that you join a conversation in an open frame of mind, interested in freely sharing perspectives on an issue, but the other person is not so inclined. The other person, having been steeped in news media and social media, and now cooked to an extra-fever pitch of loneliness and rage during the pandemic, is committed to scoring points, schooling you and “winning” the discussion. I know, right? Why should there ever be a “winner” to a discussion, but that’s how many people see it these day. And they have plenty of tactic for “winning,” including these: [More . . . ]

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How to Be a Human Animal, Chapter 14: You Have Almost No Understanding of What is Going On.

Chapter 14: You Have Almost No Understanding of What is Going On.

Hello again, hypothetical newborn baby!  I'm here to teach you some of the many Life Lessons I was forced to learn the hard way.  Here are all fourteen lessons in one easy link. 

Let's start off by noting that at this point in your life your parents, your crib, your blanket . . . and me, of course are your entire universe. That's all you've got in front of you, yet you are feeling like there is nothing else that could be worthwhile and there is nothing at all outside of your bedroom door.

Let me tell you about my situation. My toe is hurting.  Nothing major, but it's red and throbbing. When I think about my hurting toe, that thought gets quite big in my consciousness. It almost seems like my throbbing toe is the only thing in the universe.

Here's another example: When I'm thinking about a lawsuit while walking to court through the downtown area, I'm barely aware of anything other than what I'm going to tell the judge when I arrive. I'm not noticing any other people or any cars or that new restaurant going up even though those thing are right in front of me as I walk. Isn’t it weird how our ability to attend to things is so incredibly limited?

Using a technique called conversation shadowing, psychologists Broadbent and Treisman demonstrated that one’s ability to absorb multiple simultaneous conversations is severely limited. Attention is bottlenecked at the site of working memory  during perception. In 1956, George Miller pointed, “[T]he span of absolute judgment and the span of immediate memory impose severe limitations on the amount of information that we are able to receive, process and remember.” George A. Miller, “The Magical Number Seven, Plus or Minus Two: Some Limits on our Capacity for Processing Information." Given that humans have such tiny attentional windows, it is surprising the extent to which we take it for granted that we share the same world. The real world is laughingly beyond our capacity to fathom without rampant simplification. Just because we can say the phrase "the world" doesn't mean we can comprehend more than a trillionth of it at any particular moment.

This is one of the downsides to having a human body. We are incredibly limited in what we can attend to at each moment. That's Part One of a two-part whammy that affects us human animals every hour of every day. This attentional limitation in attention interacts with an equally important phenomenon that I have long thought of as the “illusion of fullness." I'm referring to this: it seems like whatever we are currently seeing or pondering, it's somehow enough for us to feel well-informed when the stream of information we are getting is almost nothing at all.

Morgan House wrote the following in “Ideas that Changed my Life”:

Your personal experiences make up maybe 0.00000001% of what’s happened in the world but maybe 80% of how you think the world works. People believe what they’ve seen happen exponentially more than what they read about has happened to other people, if they read about other people at all. We’re all biased to our own personal history. Everyone. If you’ve lived through hyperinflation, or a 50% bear market, or were born to rich parents, or have been discriminated against, you both understand something that people who haven’t experienced those things never will, but you’ll also likely overestimate the prevalence of those things happening again, or happening to other people.
It's like we see the world through fish-eye lenses. The things that are in front of us look very big, indeed. Yet the things that are not directly in front of us are barely visible or not visible at all. Our perceptual machinery make us (and I’m writing this in a non-judgmental way) extremely self-centered. We are condemned to make severely overconfident and skewed generalizations and to engage in a lifelong adventure of sense-making based on not-nearly-enough awareness about the billion ring circus into which we have been plopped. Each of us is only one out of 8 billion people. You are almost nothing at all in the scheme of things and you are experiencing only the tiniest speck of what is going on, yet it feels like you are sitting in the front row VIP seat to the most important event in the universe.

It takes conscious effort to know what is happening outside of ourselves. This makes it easy to cast ourselves as the heroes of our own story, justifying our routine of putting half of our conscious horsepower to work doing PR, in-person or on Facebook, tooting to everyone who will listen that we are saving the planet by switching to LED bulbs or whatever.

Skip this paragraph if want to continue being the hero of your own story. Human cognitive machinery massively distorts our sense of morality. With very little effort, we can cause any troublesome moral issue to vanish simply by not paying attention to it. In many cases we develop (sometimes consciously at first) deeply ingrained habits of not paying attention to certain aspects of the world, making our immorality conveniently unconscious. Here's a common habit among people who are financially comfortable: Not-thinking that on here on our planet, a child starves to death every 5 seconds. If you have habituated yourself to not-think about this horrible and undeniable fact, it is quite easy to blow a large sums of money in clear conscience on things like haircuts for your poodle, vacations in far-flung places and steady streams of meals at high-priced restaurants. If this troublesome thought ever bubbles up into consciousness, we scrub away all traces of inchoate guilt by reminding ourselves that everyone else we know is behaves much like us and then we run off to purchase some new porch furniture for our vacation home, thus pushing thoughts of child starvation off the tiny stage of attention. If by some chance we experience the prickly thought we are hypocritical, immoral and selfish because we purposely don't think about starving children, we can take care of that troublesome thought too by thinking about something else. We can fix most of our most disturbing thoughts merely by thinking about something else.

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