Is Meditation Self-Help Bullshit?

Are you wasting your time,
meditating monkey?
A recent article by Virginia Heffernan in the New York Time Magazine is excoriating the gradual westernization of mindfulness meditation, demonizing this trend as somehow running counter to the essence of this ancient practice.  I think at the heart of this article is a desire to protect people from self-help snake oil but there is a palpable vibe in the article of an anti-self-help bias that is unfortunate.

As I've discussed before, our attitudes about change influence our ability to change.  So, while I agree with Ms. Heffernan that self-help advice should be evaluated critically, binning the entire self-help movement as bullshit isn't helping anyone either.

In this context, I can't help but reevaluate the purpose of mindfulness meditation (and mindfulness, in general).  Is mindfulness mediation useful? 

As someone who has practiced mindfulness meditation as an attempt to manage stress, I have concluded that meditation is simply a concerted effort to implement a reappraisal of bad thoughts.  Specifically, it has been suggested that rumination, or the endless replay of negative thinking, may contribute to depression.  Cognitive reappraisal is a well-known approach for dealing with a number of negative or disruptive thoughts and meditation is just a practiced form of this.  In the mindfulness meditation style I have tried, namely Mindfulness-Based Stress Reduction popularized by Jon Kabat-Zinn, one reappraises negative thoughts as "thoughts", taking a meta-level view of them and partitioning them as something distinct from our experiencing mind.

Personally, this makes sense to me.  Just as I wouldn't accept the self-help advice of some rando, I am not going to trust that my automatic catastrophizing about the world is based on fact.  During mindfulness meditation, I am taking a skeptical stance toward my own worries and recognizing them for what they are: worries, not reality.  Ultimately, the proof is in the pudding when it comes to the value of mindfulness meditation.  If it helps someone cope with the challenges of life, then great.  We should all be active participants in our own mental health, experimenting with approaches until we get results.

In this way, stress management is like exercise.  Is one form of exercise better than another?  Is meditation better than a book club?  The answer is: it depends.  It depends on who is doing it, whether they enjoy it and whether they stick with it.  If the answer to these questions is "yes", then the long term outcome is likely to be positive.

My Stress Portfolio

What's your stress tolerance? (Credit: Mike Richey)
I'm no investor.  Far from it.  I've bought maybe 10 stocks in my lifetime and I recall the best performer losing half it's value.  I'm also no sucker, so I learned from my mistakes and quickly outsourced my meager investment portfolio to the professionals and haven't looked back.

Now, when I talk about "investment professionals", I should clarify.  I really don't trust the stock-picking ability of anyone since the financial markets are complicated and I doubt that anyone can predict how anything that complicated will behave.  Fortunately, I'm not alone in this opinion and a subset of the investment community relies on the principle of diversification of risk as a bedrock strategy for coping with the uncertainty of the markets.  Through diversification, an investor can rely on historical information about the best performing investment types without putting all her eggs in a single proverbial basket.

Now let's shift gears to stress.  Life activities and events are like investments.  We are investing our time and attention in activities that may bring us happiness, pleasure, grief, or stress.  The payouts or losses may be on the timescales of days, to weeks, to years.  As an investor of our time and attention, we must weigh the probabilities of gains with the risks of losses: driving hard at work could bring promotions at the cost of personal relationships, for example.

I propose the concept of a Stress Portfolio as a strategy to balance our activities to allow both personal growth while managing the risks that come with stress, like poor health or burnout.  My Stress Portfolio is a introspective sense of the balance of five components of my reaction to daily life: distress, eustress, flow, relaxation, and boredom.  I think of each of these as representing a decreasing level of stress one might experience.  As events happen in life both within or outside my control, I can reevaluate the distribution of my stress portfolio and "rebalance" my intensity to compensate.

What is the right distribution of stress?  I think the answer to that question will vary by the individual. For example, some people are more resilient than others and may benefit from a greater allocation of activities in the distress or eustress categories.  This is an interesting area for research as proper allocation of stress will determine the degree of success an individual can achieve.  To much stress and a person may crumble and give up.  Too little stress and a person is not challenged and may not rise to their full potential.

As a general rule, I think most of our time should be spent in a state of relaxation or flow with a decent amount of time in a state of eustress (exciting or exhilarating situations). I also don't advocate total avoidance of stressful situations or boredom (the extremes).  These act as high and low intensity activities that can permit personal growth and recovery, respectively.

Until more research is done to determine the right allocation, all we can do is look within and ask ourselves what our portfolio should look like.  Just like an investor must evaluate her risk tolerance, an individual must evaluate her stress tolerance to find the right allocation and maximize performance over time.

Stay happy!

Useful Data

But is the information useful, monkey? Is it?!
(source)
In a recent attempt to "cheat" with science while creating a March Madness bracket, I rediscovered the online data-geek candy store FiveThirtyEighty.com, brain child of renowned statistician Nate Silver.  In another incredible display of sexy stats, Silver and Company have assembled a robust statistical model of the NCAA men's basketball tournament, adding evidence to the thesis that the geeks shall inherit the earth.

While the information on FiveThiryEight is beautifully presented and likely as accurate as one will get, I began to wonder: is this useful? More broadly, what makes information useful?

I don't want to get too hung up on what "useful" means, but for my purposes I'd like to define useful as enabling better performance: greater accuracy, greater speed, or higher success rates in some activity.  What feature of data would make it useful?

Here's my opinion: for information to be useful, it must be actionable.  In other words, for information to enable better performance or higher success rates it must inform what actions should, or should not be performed to improve accuracy.

A great example of this type of information for me has been heart rate data during exercise.  When I run according to my heart rate training plan, I know that I'm working too hard on my easy day when my heart rate goes above some threshold.  This is actionable information.  My heart rate is too high so I change my behavior and slow down.

For the FiveThirtyEighty March Madness predictions, the information is sort of actionable.  The FiveThirtyEight bracket is structured as probabilities of a team winning at each stage of the tournament.  This information is useful if I'm betting on a game (i.e. which team is likely to win) but isn't useful if I'm trying to make a bracket (i.e. which teams are most likely to be in each slot of the bracket).

The lesson here is that the structure of the information should match the decision to be made.  In the example of my hear rate data, my current heart rate is only useful in the context of a threshold.  I must know how my current data point relates to some useful scale.  Only then can I take action to bring my individual measure back into range.

However, generating actionable data is incredibly complicated because it requires a solid understanding of the mechanisms that explain a phenomenon.  In the case of heart rate training, heart rate is a well-established proxy for intensity and systematically modulating intensity is important to balance improvements in fitness against risk for injury.   Creating actionable data is also complicated by the need to understand how it will be used (i.e. betting on a game vs. making a bracket).  For these reasons, generating data without a solid theory to back up action is no better than rock collecting.

A related piece on FiveThirtyEight highlights an interview with White House Chief Data Scientist, Dr. D.J. Patel.   A topic of discussion that caught my attention was that of "Data Products" which Dr. Patel explains as "How do you use data to do something really beneficial?"  The true obstacle to creating powerful data products (the dream of Big Data) isn't access to data or data processing tools as these are now as ubiquitous  as the internet and the personal computer, respectively.  Instead, the obstacle to data products, or "useful data" as I'm calling it, is creating a solid theory about the mechanism driving a phenomenon.  Without this understanding, data remains noise.

For these reasons, while I am as enamored by sexy data as much as the next dork, I am reminded about the need for good scientific theories that allow us to interpret and structure sexy data in a way that makes it useful.  That is the real challenge for data scientists in the age of big data.