As I shared in a previous post, test and learn is an approach for evaluating options when you’re not sure which option better. The basic idea is that you test out a new option against an existing default option to learn to see if the new option performs better. If the new option performs better, then it becomes the new default.
Both Peter and I have found test and learn to be a helpful tool for developing self-development and self-care practices. By self-development practices, I mean things you might do to become a better you (however you may choose to define that). By self-care practices, I mean things that you might do for overall well-being such as exercising, making better food choices, taking a walk, reading a book, etc.
Test and Learn Example
I’ll share an example of using test and learn for self-care practices that I choose for mindfulness as part of my power hour:
With a goal to practice mindfulness (sitting meditation, walking meditation, breathwork, etc.) every morning, my first test was to determine the optimal amount of time for me to practice mindfulness. I started with ten minutes, which I was able to do consistently. Next, I went to 30 minutes and then up 60 minutes, but I struggled to maintain consistency for more than a few days. I finally settled on 20 minutes as an ideal target: enough that I felt like I could gain a sense of peace while ensuring that I would be able to consistently do the practice.
My next tests were what types of mindfulness to practice. Over a period of two years, I tried many types of meditations (e.g. seated silent meditation, yoga nidra, autogenic training, focusing (developed by Eugene Gendlin), loving kindness and Tonglen) plus breathing practices like box breathing and the Wim Hof Method. Starting with a seated silent meditation, I tested one other type of meditation against it for at least two weeks. I kept the practices I found to be most helpful.
Currently, I practice focusing and autogenic training while giving myself the option to add in any of the others if I have extra time during the day. I am still testing the effectiveness of both these practices (with focusing as my default).
In this example I shared, I tested both the length of my practice and the types of meditations and breathing practices I used. I hope you find this post helpful as you develop your own self-care practices.
Kindly,
David