I find tracking Upsets yields insight as it tells me about the events that trigger negative reactions in me. These things can be immediate dangers or just imaginings I might have. With this insight I can understand some of my behavior. In my first quantified self study I tracked Upsets and learned a lot. I wanted to repeat the study eighteen months later.
I have explored many techniques to reduce the number and duration of my Upsets. I wanted to see if I could measure changes in the source of Upsets based on the work I had done. And I wanted to see if the proportion of Direct and Self Induced Upsets had changed.
A Direct Upset is the result of something happening in the moment like a car nearly hitting me in the crosswalk. Some element of actual danger is occurring in that moment. An Upset is Self Induced when I am sitting in a quiet room worrying about whether my insurance policy is properly paid up. There is no environmental reason for the worry. I am creating that disaster scenario from pure thought.
Had my Upsets changed source and type in the last eighteen months?
What I Did
I logged Upsets for 27 days. There were two conditions for me to log an Upset as occurring. The first was if I had a repeated negative thought. The second was I felt a heat in my body that I associated with being irritated or worried.
How I Did It
I set up my DIY Tracker on an iPhone. The entry was a text box in which I would write the source of the Upset. In a spreadsheet I added three categories to each Upset which were Self Induced/Direct, past/present/future, and source.
What I Learned
Work, other people’s actions, a move to a new house and travel were the leading topics that triggered Upsets in this study:
Eighteen months ago the source profile was similar. Adjusting for different category names, I was thoughtful about work and other people’s actions 50% of the time versus 46% in this study. Technology malfunctions moved from 5% to 10% due to a house move that put me in the position of having to set up a lot of new gadgets. I was on the road much less so the percent for travel dropped from 11% to 6%. Overall the categories had not changed much and where they had the reasons were understandable.
The majority of Upsets were Self Induced. For most of the logged events I was sitting in a comfortable environment dreaming up disaster scenarios:
In the first study I had done the percentage of Self Induced had been much higher. Here are the percentages from the three studies:
Tracking Upsets yields insight and the awareness that results seems to reduce the amount of time spent dreaming up disaster scenarios which is a good thing.
As in the earlier studies I was more concerned for the future than regretful of the past.
Looking at only Self Induced Upsets shows that the vast majority of my disaster scenarios are anticipating something bad in the future.
Eighteen months ago my Upsets about the past were 16%. I’m pleased that the past Upsets remain a small percent. There is nothing I can do about a meeting I screwed up in the past. Regret is a fruitless exercise.
Scientists may dislike this type of tracking as it is self reported and completely subjective. Data points about thoughts and emotion are difficult to control for and make statistical validity nearly impossible. Wearables companies are wise to avoid it as they would have no market making potential. Measuring thought is very distant from step counts. I, however, find this type of tracking hugely useful as it gives me insight about myself. And that is what quantified self is all about.