1. Social Anxiety and Fitness
Tracking using humans vs technology
Lisette
Sutherland

2. Social Anxiety: how it
developed
 Grade school: lived on American
AFB, went to German school
 Moved to US: culturally different than
others
 Teens: Goth
 University: Hydrologist Goth
 Natural personality trait: ENFX (90%
F)

3. Social Anxiety: How did it
manifest?
 Low self-esteem
 Lots of self doubt
 Highly emotional (ENFX)
 Wanted to go out but dreaded it
(ENFX)
Got tired of dreading it and started
looking for solutions!

4. Therapist as
Quantifier/Judge
Social anxiety is an irrational fear:
wanted a sympathetic/compassionate
solution and an objective judge
Criteria:
 objective/honest judge
 someone not a part of my life
 “normal” well-adapted person

5. Social Anxiety: Habituation
Repeated presentation of a stimulus will
cause a decrease in reaction to the
stimulus

6. Social Anxiety: The Plan
HABITUATION
Choose activity I like but dread
Do it over and over again
Report experience

7. Social Anxiety: The Plan
HABITUATION
Choose activity I like but dread
Going dancing at clubs
Do it over and over again
Death Guild every Monday
Report experience
Weekly therapy sessions: use objective
human to guide directions

8. Social Anxiety: Findings
I SHOULD HAVE QUANTIFIED!
But I can say:
 Feel better overall
 Healthy self-esteem/confidence
 Go out regularly
 Go out alone without hesitation
 Armed with coping mechanisms &
knowledge

9. Social Anxiety: Findings
 Reprogramming is possible! Cheer!
 Habituation is an awesome tool
 Habituation is totally hard
 Important to find activity you truly like
 Over time (~5 years), the feelings
became so familiar. I learned to
recognize that they weren’t real.
Severity decreased.
 The human sympathy from therapist
was helpful & motivating

10. And now... real quantification
How much can I eat and weigh 63kg?

11. Fitness: Tracking Tools
 MyFoodDiary.com
◦ Calories
◦ Exercise
◦ Sleep
◦ Body measurements
 RunKeeper.com
◦ Routes
◦ Exercise types
◦ Times
◦ Trends

12. Net Calories vs Weight
(MFD)

13. Exercise (RunKeeper)
SHIN SPLINTS

15. Fitness: Findings
 Food has too many calories! 
 To weigh 63kg: Eat less and move more
◦ East less than 1500 net calories per day
◦ Add walk to end of day of all sitting
◦ No eating after 9pm
◦ Consider ADCR/16-8
 Tracking exercise helps motivate me to do
more
 Tracking calories helps me eat less
 I have more self control before 4pm than after
 Good reminder: Be careful of meaningless
coincidence

16. Meaningless coincidence
I never cycle on the 11th, 24th, or 29th

17. Tracking: Human vs
Technology
 Accountability partnerships are
powerful
 Tracking/quantifying is essential
 Use methods/tools designed to fit your
situation and your style