The Quantified Life: Days 0-60

Authors note: Anything you see in any of my blog posts that is underlined is either a cool external link to help you learn more or internal links to my own related content.

New Project: The Quantified Life

*Note: The Google Sheet link to John’s Quantified Life data can be found HERE.

In my last blog post, I described how I’ve designed my life around a few carefully chosen, interdependent goals. I also described, at a high level, my strategy and tactics for making progress towards those goals.

However, having inspiring goals is worthless if you don’t actually do the day-to-day hard work required to make real progress towards your goals. If last blog post was akin to “talking the talk”, this post is about actually “walking the walk.” After I wrote the True Goals vs Fuel Goals blog post, I realized that merely having goals was NOT going to be enough to ensure success. To continuously improve, I realized that I need constant monitoring and daily, objective feedback.

Legendary management consultant Peter Drucker famously said, “What gets measured, gets improved.” I largely agree with this statement and so, as of October 1, 2018, I have embarked a new project that I’m calling Quantified Life. The goal of Quantified Life is to collect data on my own personal Key Performance Indicators (KPIs) related to my goals, analyze the data, and use the insights to improve my rate of personal growth.

Richard Feynman said “The first principle is that you must not fool yourself — and you are the easiest person to fool.” When it comes to making progress towards your goals, the best way to ensure that you’re not fooling yourself is to have good data on your own progress (or lack of progress). Knowledge really is power in this case, and today’s modern technology - namely smartphones and wearables - make collecting and analyzing your personal data something that anyone can do.

The Quantified Self movement

This project was directly inspired by the Quantified Self movement. You can think of Quantified Self as the marriage between personal data and self-improvement. Here’s the description from the Quantified Self Wiki page:

“Quantified self, also known as lifelogging, is a specific movement by Gary Wolf and Kevin Kelly from Wired magazine, which began in 2007 and tries to incorporate technology into data acquisition on aspects of a person's daily life. People collect data in terms of food consumed, quality of surrounding air, mood, skin conductance as a proxy for arousal, pulse oximetry for blood oxygen level, and performance, whether mental or physical. Wolf has described quantified self as "self-knowledge through self-tracking with technology".[1]

My first step in this new project was to convert my goals into measurable data points and start tracking them daily. Below is a diagram from my last blog post that I created to visualize my goals. These are the essential goals/tasks that I’m trying to convert to measurable data points for this Quantified Life project.


Here are some apps I’m using to collect/track this data: Fitbit, MyFitnessPal, Goodreads, Insight Timer, and Google Sheets.

The Key Metrics

What makes this project particularly interesting to me is trying to come up with ways to quantify goals that don’t typically lend themselves to easy quantification, especially personal relationships. As of right now, I’m currently tracking myself on over 30 metrics. This was my first attempt at converting my goals to quantifiable metrics and I’m certain that these goals will need to be tweaked over time. Most of the health goals are based on common health indicators and most of the non-health metrics are frequency-based. Below is a break down of many of those key metrics by goal type:

Great relationships

-Fatherhood: spend at least 60 minutes/day bonding/playing with our new baby boy

-Marriage: Have monthly date nights with my wife and do surprise “extra” chores (that she typically does) for my wife twice per week

-Son: Visit my parents every 2 weeks, on average

-Brother: Do 3 “sibling-only” meals per year with my brother and sister. No kids, spouses, or parents allowed.

-Others: Do 1 random act of kindness per week

-Network: Add 1 new, quality relationship to my network every month.

-Also, I am currently experimenting with 3 different personal CRM apps (Ryze, Cultivate, and Garden) which set up automatic, customized reminders for me to keep in touch (texting, calling, or in-person) with my family, friends, and other people in my network. Cultivate seems to be the best one so far.

Improving the World

-Donate annually to Effective Altruism-type charities. Currently, I am partial to de-worming and anti-malarial charities: Deworm the World, Schistosomiasis Control Initiative, and the Against Malaria foundation.

-Keep up with news/debates within the Effective Altruism community via the EA Facebook Group and EA community forums. (Not currently tracked)


-Read a book per week, on average.

-Release 1 podcast episode per month

-Publish 1 blog post per quarter


-Maintain a specific personal savings rate %. (The rate itself is private, but I will include this as a monthly pass/fail goal as part of my Quantified Life)

-Achieve longer term salary/cash flow, investing returns, and net worth goals. (Private, and tracked outside of this project)

Physical & Mental Health

-Drink 1 gallon of water per day

-Meditate daily, for at least 10 minutes per day

-Do my 5 minute Journal daily

-Lose 40-50 ish pounds to achieve goal weight of 150lb

-Track a variety of diet metrics (net calories, net carbs, sugar, etc)

-Track running and fitness metrics (running, push ups, pull ups, etc)

-Track steps, heart rate, and blood pressure

Going Public With My Data

Am I crazy for making this data public? Maybe, but I actually don’t think so. All things considered, these data points I’m making public are pretty benign. I’m confident that the added benefits of making my commitment to improving these metrics public and of sharing that journey with all of you outweigh the risks of personal harm from making this data public. So, here you go internet…my Quantified Life database for the first 60 days. Enjoy!

Early Observations and Takeaways

After 60 days of tracking, here are some things I’ve learned:

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  1. Doing extra chores, meeting new people, and doing random acts of kindness are WAY harder than spending quality time with my family and friends. It’s not exactly surprising that I unperformed on those goals because I thoroughly enjoy spending quality time with my family & friends, but I find chores and meeting new peoples deeply unpleasant. However, it was nice to see the data confirm this weakness of mine. I will have to double down on my efforts on these particular goals.

  2. I was surprised how much sleep I’m actually getting with an infant to take care of (6.5 hours on avg). This probably means either our son is sleeping pretty well, or possibly that I’m not exactly doing my fair share of late-night baby duty.

  3. Although I’ve been very inconsistent on my diet, it was nice to see that I did lose about 7 pounds or so during the first 60 days. However, almost all of that weight loss occurred in the first few weeks, and I haven’t lost any weight in the past month or so. That is a trend I must break.

  4. My daily ritual of inputting new data points every morning and watching the graphs update really has a gamification effect that makes me much more motivated to keep striving than I otherwise would.

Goddart’s Law

One important concept that I’m a bit weary of is Goddart’s Law:

"When a measure becomes a target, it ceases to be a good measure." “Any observed statistical regularity will tend to collapse once pressure is placed upon it for control purposes”

While it is certainly true that linking rewards/punishments to any metric increases the risk of unintended consequences resulting from the incentive to meet that goal, I think the benefits of self-monitoring outweigh those concerns. I’ll have to be careful that I don’t cheat my own incentive system!

Future Updates

I plan on releasing an updated version of this data every 3 months or so and sharing whatever insights I gain through this blog. I expect this will be a fun project, that will reveal my own strengths and weaknesses, and help me on the path towards self-mastery.

“If you can master yourself, you will find yourself in control of a great empire.” - Publius Syrus

Thanks for reading,


Bad News for People Who Love Bad News

Authors note: Anything you see in any of my blog posts that is underlined is either a cool external link to help you learn more or internal links to my own related content.


Every day, it seems, we are informed of another mass shooting, terrorist attack, or other horrible act of violence on the news. That awful story will then be followed by another story about how our inept government is, how unequal our society is, or about how destructive social media is for our mental health. The news is basically a list of the worst things happening in the world on any given day..  We face a never-ending bombardment of bad news all day, every day, on every type of media. It really does feel like our world is getting worse and worse every day. Many people really believe our society is going off a cliff. But is our world actually getting worse? Or are we making progress?

Whether or not the human project is making progress or not is a very BIG, very IMPORTANT question. And it’s not a question for the faint of heart. This is the primary question at the core of Steven Pinker’s last two books The Better Angels of Our Nature: Why Violence Has Declined (2011) and Enlightenment Now: The Case for Reason, Science, Humanism, and Progress (2018). How does Pinker attempt to answer such a sweeping, broad question? What do we mean by progress, anyway?

The definition of progress is highly debatable, highly politicized, and prone to subjective interpretation. However, there are a few things that almost everyone can agree on: Longer and healthier lives, more literacy/education, less poverty, and less violence are indicators of progress. Pinker attempts to connect these near-universal indicators of progress with other data points to form a cohesive argument that the world is actually, on balance, getting better. 

Part I - Have we actually made progress?

In The Better Angels of Our Nature, Pinker’s argues, rather convincingly, that rates of physical violence in virtually all forms (war, homicide, genocide, rape, assault, slavery, etc) have declined precipitously over the past 100-1000 years of human history, but especially in the last 50-100 years. Pinker argues the decline in violence may be the most important and under appreciated development in human history. Pinker backs up this bold claim with data. Lots and lots and LOTS of data. 

Pinker's favorite data source appears to be Max Roser’s Our World in Data project, which he cites frequently throughout both books. And it’s easy to see why: Roser’s data is compelling, well cited, and beautifully visualized. Let's have a look at some data sets cited both directly and indirectly in the book:


Global deaths in military conflicts are near all-time lows.

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Homicide rates have plummeted in Europe over the past 700 years.

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This data is often very surprising to people who are conditioned by news and social media to think that the world is awful and only getting worse. It's extremely easy to forget just how violent humans were up until the very recent past. Through an 800 page odyssey, featuring over 75 graphs like the ones you just saw, Pinker makes a really convincing case that violence has declined. 

But the decline in violence, is just the start. Enlightenment Now (again, with help from Roser) picks up where Better Angels left off and presents equally stunning data on how much progress humans have made in other key areas of human well-being. We humans have become much more educated, significantly longer living, more likely to live in a democratic-style government, spend LESS time working and doing chores, MORE time spent traveling and enjoying leisure., and have almost limitless access to information via the internet. Pinker argues very effectively that humans are making rapid progress, not just on violence, but progress in pretty much every quantifiable category that contributes to human well-being. 

We've gone from mostly illiterate to mostly literate in just the past 50-75 years.

We've gone from mostly illiterate to mostly literate in just the past 50-75 years.

Global life expectancy has doubled in the past 100 years.

Global life expectancy has doubled in the past 100 years.

The proportion of humans living in extreme poverty has fallen precipitously from about 75% to about 15% in the past 100 years.

The proportion of humans living in extreme poverty has fallen precipitously from about 75% to about 15% in the past 100 years.

Despite rapid population growth, even the absolute number of people in extreme poverty has been cut in half in the past 50 years.

Despite rapid population growth, even the absolute number of people in extreme poverty has been cut in half in the past 50 years.

The proportion of humans living in democracies vs colonies/autocracies/anocracies continues to grow.

The proportion of humans living in democracies vs colonies/autocracies/anocracies continues to grow.

Healthcare is being seen more and more as a right (vs a luxury) especially more developed countries.

Healthcare is being seen more and more as a right (vs a luxury) especially more developed countries.

We're working less and less. allowing for more and more leisure time.

We're working less and less. allowing for more and more leisure time.

We're increasingly freeing ourselves from the burden of housework.

We're increasingly freeing ourselves from the burden of housework.

And among the houseowrk that remains, more and more men are doing their share.

And among the houseowrk that remains, more and more men are doing their share.

Oh, and half of humanity now has access to a vast sea of information. Almost no one had that 20 years ago.

Oh, and half of humanity now has access to a vast sea of information. Almost no one had that 20 years ago.

And with all that free time and information, more and more and more humans are able to travel and explore the world.

And with all that free time and information, more and more and more humans are able to travel and explore the world.

As you can see, the average human living today lives much longer than their grandparents, in a more peaceful world, with far less poverty, greater literacy and education, much better access to healthcare, more democracy and human rights, and more leisure time to spend however they wish. These facts, Pinker claims, are evidence of PROGRESS.* 

Note: About the only major non-partisan issue I could find that has trended in the WRONG direction over the past few decades is opiate addiction. If anyone reading post this can find more important things that have trended badly over the past couple decades, PLEASE email me directly at: Assuming it's a valid criticism, I'll happily add it to the blog as an update to this post.

Here's the only thing I can find truly getting worse over the last 25 or so years.

Here's the only thing I can find truly getting worse over the last 25 or so years.

*Now, for an important reminder: Pinker reminds the reader repetitively throughout both books, that violence, poverty, and other bad things have NOT been fully eradicated from our civilization (duh), and that the remarkably good trends society has enjoyed are NOT necessarily guaranteed to continue indefinitely. Pinker is not claiming the world is all rainbows and unicorns, nor is he suggesting we "rest on our laurels" and ease up fighting hard for future progress yet to be made.

Part II - WHY have we made progress?

Pinker's secondary claims as to WHY humans have made progress are likely to be much more controversial than Part I, and indeed are less conclusive. Nevertheless, I will attempt to sum up three key pillars of progress that Pinker focuses on in both books:

Reason #1 - The emergence of the Nation-State, its monopoly on the legitimate use of violence.

According to Pinker, the gradual rise of the consolidated nation-state (from approx. the 1600s through the 1900s) dramatically shrank the number of tiny fragmented kingdoms, principalities, and tribes that each handled local justice in their own "Wild West" sort of way. As the Nation-State rose to prominence, the State typically demanded the sole-authority to inflict deadly force. This monopoly on violence drastically reduced the incentive to commit "vigilante justice" and rates of violence declined rapidly as a result. By acting as a (semi)-disinterested 3rd party to mediate disputes, the Nation-State could, in theory, avoid the normal human desires for vengeance and escalation of hostility. The State, with its laws, police forces, and jail cells, acts like a big referee to settle disputes, issue punishments, and prevent what would otherwise be Hatfield-McCoy style violence and anarchy. This clever bit of Game Theory made non-violent cooperation the rational choice by introducing severe punishment as a disincentive for settling disputes with unsanctioned violence. Cooperation 1, violence 0.

p.s. The few places on earth with weak or non-existent States, like majorly impoverished slums and remote rural communities, are much more prone to violence than places with effective Rule of Law.

Reason #2 - The emergence of trade and commerce (positive-sum cooperation) compared to war/conquest of territory (zero sum/negative-sum coercion/violence) as a superior means of getting what you want.

The first or second lesson in any Economics 101 class is that there are major gains from trade. The great non-economic insight of gains from trade is that it makes strangers worth more to you alive than dead. Once humans realized (possibly subconsciously at first) that advanced commerce was almost always a better long-term strategy for amassing wealth than pillaging/conquest, the incentives to commit acts of violence became drastically reduced. For example, if your neighboring tribe makes great beaver pelts and trades them for your excess fishing hooks, you mutually benefit from the exchange. Killing your neighbor ends that benefit, so instead of killing you decide to be nice to your neighbor out of rational self-interest. Click here for an awesome, interactive illustration of this concept.

Looking towards the future, it's critically important to remember that the inverse is also true. Diminished trade reduces the incentive to be peaceful. This is one (often overlooked) benefit of globalized trade networks. If global trade ever gets truly fucked up, (say due to protectionist trade wars, reckless Wall Street speculation, or anti-capitalist revolution) you could logically expect a big increase in violence. This double whammy of increased poverty and violence would be very bad for human well-being.

Reason #3 - The emergence of "Enlightenment values" of freethought, reason, science, and humanism over religion, superstition, tradition, tribalism, and authoritarianism.

The increase in literacy in the post-printing press world led to the free exchange of ideas between regular working-class people, and in doing so, dealt a crushing blow to the moral authority of church and tradition. Growing economies and declining faith in superstition fueled revolutions in science, technology, and moral philosophy, which in turned allowed individual human rights to flourish in a way that was not previously possible. Pinker suggests (and I wholeheartedly agree) that this (continuing) shift from religio-traditional authority to secular humanism/liberal democracy is a key component in the radical improvement of the human condition over the past 300 years.

Open, scientific, secular democracies tend to treat their citizens much better (in terms of killing and/or intentionally harming their own people) compared to closed, theocratic, authoritarian type states. Additionally, open, secular societies have the capacity to be self-correcting after making socio-political mistakes. Closed, authoritarian societies, without free and open debate, are much less likely to self-correct when they make mistakes. 

Part III - Why progress doesn't feel like progress 

In the opening paragraph of this post, I referenced the phenomenon of the world feeling like it's getting worse. The reason for this seems to be that humans have evolved to respond more strongly to stimuli that elicit emotions of fear and danger than to those that elicit happiness and security. This is why bad news gets rewarded with better ratings (and more $) than good news, and why negative people on social media tend to be rewarded as well. So, likely due to these psychological quirks that helped our ancestors survive on the African Savannah, we are now subject to a 24 Hour News Cycle and globalized social media that both bombard us with extremely negatively biased content. Violence, scandal, outrage - that is what sells - that is what the consumer demands.

For example, between the year 2000 and 2015, over 1 billion humans (net) were lifted out of extreme poverty. During that time, the NY Times could have posted the following headline "Approximately 175,000 Humans Lifted Out of Extreme Poverty Today"  and they could have kept that headline EVERY SINGLE DAY and been essentially correct. However, as we know, progress doesn't sell many newspapers.

Can't sell ads with this headline!

Can't sell ads with this headline!


Part IV - Why it's so important that we acknowledge the progress we're making as a species

So far we've discussed progress, potential reasons for progress, and the fact that progress doesn't seem to feel like progress. That's all fine and dandy, but WHY should you care? What's the harm if no one realizes we're making progress?

The reasons this is important (and the reason I wrote this post) is because believing the world is getting worse (when it's not actually getting worse) can be really, really, really dangerous.


Extreme ideologies HATE the idea of progress because it undermines the urgency for radical change that extreme groups tend to advocate for. Therefore, extreme groups rely heavily on a dogmatic belief that society is awful, completely broken, and only getting worse. While there ARE real issues to be resolved, and there IS justifiable reason to be angry, rampant, fatalistic, pessimism is fertile ground for increased violence and extremism. 

When people harbor the false notion that the world is getting worse everyday, when they believe, falsely, that our current system of peace, globalized trade, and multicultural liberal democracy are utter failures, they become open to the option of burning the entire system to the ground. 

Like your frustrated sibling during family game night, if people believe all hope of a successful outcome for our country/world is lost, they are prone to "flip the monopoly board." The problem with flipping the global monopoly board, of course, is that many millions would die and virtually everyone would become worse off financially, intellectually, and health-wise. Plain and simple, life would suck. Don't flip the monopoly board.


Despite its many, MANY flaws, the current system of globalized trade and multicultural liberal democracy IS moving humanity in the right direction. This is not merely Whig history, this is a factual recognition that life has gotten better for the vast majority of humans on Earth over the past few hundred years. While we'll obviously need to make significant tweaks to continue to create a better world, we should not welcome sudden, violent revolutions that would significantly risk the gains we've made in peace, life expectancy, wealth, democracy, and overall quality of life over the last few decades. Nothing crushes human well-being so much as tyranny, poverty, and violence. We must preserve the key pillars that keep civilization civilized: the free exchange of ideas, globalized trade, and most importantly global peace and cooperation between all countries. We can continue to make rapid gains in human well-being from within the current system through improved laws, regulations, and norms. Burning the system down would almost certainly make life much worse for the vast majority of humans.

This is why Pinker's books Better Angels and Enlightenment Now are so important. If people on all ends of the political spectrum can acknowledge the real progress our species has made in the last 100 years, rather than fall prey to rampant pessimism, it would greatly help diffuse the growing political powder keg that continues to build in today's popular culture.  Pinker's work is the antidote to the rising extremism in the USA and Europe. 


Winter Olympic Medals per Capita since 2002

The 2018 Winter Games kicked off last night, and in celebration, here's a Tableau visualization that I put together showing which countries have won the most Winter Olympic Medals PER CITIZEN since the 2002 games.

I have medals per capita metric on the Y-axis and GDP per capita on the X-axis. The countries are sized by the absolute number of medals won. Also, if you hover your cursor above a country, some additional data is displayed.

A fine example is the good ole' USA, which has the MOST medals overall since 2002 (hence the biggest circle) but is actually near the BOTTOM of this chart. Despite the impressive number of medals the USA has won, we have vastly under performed most countries on a per capita basis. The USA averaged 31 medals per Winter Games since 2012, but with about 325M citizens, that comes out to just under 1 medal per 10M citizens per games. I'd be willing to bet that obesity in the United States has something to do with that.

The undisputed per capita champion is Norway with about 44 medals per winter games per 10 million citizens, more than double the runner-up Austria (21). Norway, with a population of just 5.3 million, has averaged 23 medals per games.

When you work out the math, you see that the average Norwegian is about 46X as likely as the average America to win a Winter Olympic medal. Most of Norway's disproportionate dominance comes from their strength in the skiing events, especially cross-country skiing.

Check out the data for yourself, there are tons of interesting surprises between the various countries!

If the embedded link doesn't work, I believe the link below show work. If neither work, please let me know ASAP.!/vizhome/WinterOlympics_10/Sheet1