Self Care For Developers: A Defense Against the Dark Arts

A Harry Potter-inspired revision of my ElaConf talk on Self Care.

Basic focus is on the developer, not the technology. The simple recognition that technology moves fast, we are all workaholics, and that self-care is critical to being productive and happy. Bottom line: we are humans first, developers second — so let’s prioritize that.

This will focus on my own journey in recognizing the need for establishing work boundaries, boosting self-esteem and de-stigmatizing mental health so that we can create more healthy developers and in turn lead to more innovative products & collaborative environments.

Transcript

1. @nitya #DATDA Android Summit 2018 Keynote Self Care for Developers Image Credit: Noun Project Nitya Narasimhan | https://nityan.me Android Summit Keynote | Aug 16, 2018
2. @nitya #DATDA Android Summit 2018 Keynote #datda @nitya #AndroidSummit
3. @nitya #DATDA Android Summit 2018 Keynote Credit: Unsplash ABOUT ME I am a PhD, an innovator, a researcher, a developer, a community & conference organizer & mom. I translate technology awareness into actionable learning.
4. @nitya #DATDA Android Summit 2018 Keynote How many of you have experienced a moment of stress or anxiety recently? Credit: Unsplash
5. @nitya #DATDA Android Summit 2018 Keynote AMERICANS JUST BROKE THE PSYCHOLOGISTS STRESS RECORD Bloomberg, Feb 15, 2017 Credit: Stress In America, Nov 2017 Report
6. @nitya #DATDA Android Summit 2018 Keynote Stress Anxiety Depression Unchecked stress is detrimental to your mental well-being
7. @nitya #DATDA Android Summit 2018 Keynote Credit: Mental Health Facts In America
8. @nitya #DATDA Android Summit 2018 Keynote Image Credit: Unsplash Self-Care helps you manage stress better
9. @nitya #DATDA Android Summit 2018 Keynote Credit: Oxford English Dictionary The practice of taking action to preserve or improve one's own health. self-care The practice of taking an active role in protecting one’s own well-being & happiness .. during periods of stress
10. @nitya #DATDA Android Summit 2018 Keynote Credit: Unsplash What’s this got to do with Harry Potter?
11. @nitya #DATDA Android Summit 2018 Keynote Credit: Wikipedia Rowling saw herself as a failure. her marriage had failed and she was jobless with a dependent child.. Rowling was diagnosed with clinical depression Her illness inspired the characters called dementors
12. @nitya #DATDA Android Summit 2018 Keynote Credit: Unsplash Legilimency The power to invade the mind and infect or influence it Occlumency The defense of the mind against external influence
13. @nitya #DATDA Android Summit 2018 Keynote Credit: Unsplash Boggart The power to paralyze you by taking on the form of your greatest fears Riddikulus The defense against the Boggart by reducing them to figures of ridicule
14. @nitya #DATDA Android Summit 2018 Keynote Dementor The power to create feelings of despair and hopelessnss Patronus The ultimate defense, a guardian that projects your most positive feelings
15. @nitya #DATDA Android Summit 2018 Keynote Image Credit: Noun Project Nitya Narasimhan | https://nityan.me Android Summit Keynote | Aug 16, 2018 But you know, happiness can be found even in the darkest of times.. if one only remembers to turn on the light Albus Dumbledore Harry Potter and the Prisoner of Azkaban
16. @nitya #DATDA Android Summit 2018 Keynote Image Credit: Noun Project Remember those defenses! And let’s turn on the light..
17. @nitya #DATDA Android Summit 2018 Keynote Nitya Narasimhan | https://nityan.me Android Summit Keynote | Aug 16, 2018 Credit: Unsplash If you know neither the enemy nor yourself, you will succumb in every battle! Sun Tzu ‘The Art of War” Know Your Enemy
18. @nitya #DATDA Android Summit 2018 Keynote @nitya #DATDA Android Summit 2018 Keynote Image Credit: Noun Project ACUTE STRESS I overslept! I’m late for a meeting!! OMG I didn’t pack lunch Heartburn! Nooooooo! Missed the school bus SURPRISE FIRE DRILL // Tests Immune System Daily Life
19. @nitya #DATDA Android Summit 2018 Keynote Image Credit: Noun Project EPISODIC STRESS I’m running DevFest!! I need to book venue And good speakers No! Speaker A cancelled! Speaker B needs funding!! Website needs work! Just 5 weeks left! Noooo.. 3 weeks! Panic attack! REGULAR FIRE DRILLS // Strains immune system Conference Planning
20. @nitya #DATDA Android Summit 2018 Keynote @nitya #DATDA Android Summit 2018 Keynote Image Credit: Noun Project CHRONIC STRESS UNREMITTING FIRE DRILL // Damages immune system Why did no one ‘like’ my tweet? Oh no! I’m not a social drinker! #WITBragDay We moved. Is my son okay in school? I did 10X the work with 5X the impact but I need to “wait my turn” WTF! This %#$%!! Manifesto. Wait. Should I leave tech? Quit “equity” client. They paid 4 men to replace me! OKaaay. Hurricane Season. OMG what can I do? I need a break. 503- Service Unavailable Would anyone care if I did? 2017-present Emotional labor. Amirite?
21. @nitya #DATDA Android Summit 2018 Keynote Credit: Unsplash Allostatic Load cumultative wear & tear on the body can cause permanent changes to brain architecture and reduce your ability to cope with future uncertainity
22. @nitya #DATDA Android Summit 2018 Keynote Credit: Twitter/@therealbanksy Mental Health at Work 300 Million global workers suffer from depression $1 Billion cost in lost productivity #WorldMentalHealthDay
23. @nitya #DATDA Android Summit 2018 Keynote @nitya #DATDA Android Summit 2018 Keynote Credit: The Economist, May 2018 Mental Health Online Too much time spent scrolling through social media can result in symptoms of anxiety and/or depression. Focusing on Likes Cyberbullying Lack of Privacy Comparison Culture
24. @nitya #DATDA Android Summit 2018 Keynote Image Credit: Unsplash/@yuriyr Low Self Esteem Approval Seeking behavior Don’t underestimate the depth of the problem
25. @nitya #DATDA Android Summit 2018 Keynote Image Credit: Noun Project How can we effect CHANGE? 3 / SHARE 4 / EVALUATE STRATEGIZE DE-STIGMATIZE 1 / LEARN 2 / MANAGE
26. @nitya #DATDA Android Summit 2018 Keynote Image Credit: Noun Project TOLERANCE My ability to resist triggers Who / What Is causing stress? How / Where are they doing it? TRIGGERS RESPONSES How did I react? Why did I react that way? VULNERABILITY Do I succumb to responses? BOOST TOLERANCE LIMIT VULNERABILITY
27. @nitya #DATDA Android Summit 2018 Keynote Image Credit: Noun Project Body Mind ENVIRONMENTAL PHYSIOLOGICAL Pollution & Toxins Food & Drink Illness & Sleep Injury & Disability PSYCHOLOGICAL SOCIAL Self Esteem Family & Friends Social Media Learn your triggers!
28. @nitya #DATDA Android Summit 2018 Keynote THE NORMALITY WHERE YOU WANT TO BE Learn your responses! Image Credit: Noun Project HIGH SELF-ESTEEM Let’s go crush some goals today! LOW STRESS Good gym! Mind is clear ..
29. @nitya #DATDA Android Summit 2018 Keynote Image Credit: Noun Project HIGHER STRESS LOWER SELF-ESTEEM THE ANOMALY THE VICIOUS CYCLE BEGINS TRIGGER Worked late for work deadline. Oveslept.. Missed the bus. Got mad at 8yo I’m so sorry. I am such a bad mom! Drove 8yo to school. Late for meetings. I am so sorry. I am bad at time management. No time to make breakfast. Let’s grab fast food Oh god. I feel sick. Why did I do that? Listen to news while driving I feel guilty I have food. I feel powerless to help the affected! OMG! How can I be more like them? I am such a mess. I need to fit in!! Manifesto says women aren’t biologically suited for tech I have a PhD, patents, pubs, projects & 20+ yrs of experience. I’m torn between rage & self-doubt. Put 10X effort to make a “unique” milestone. Asked to cede spotlight to others who “need the recognition more” Am I such a doormat that people feel it’s okay to exploit / undervalue me? BURNOUT: I just can’t do this any more Learn your responses! Scan Twitter. See peers making success look so effortless.
30. @nitya #DATDA Android Summit 2018 Keynote Image Credit: Noun Project OVERWHELMED UNDERVALUED RESPONSES TRIGGERS Regret Anxiety Sadness Fear Anger Despair Poor Eating Lethargy Isolation Approval-Seeking Violence Insomnia THE ESCALATION BURNOUT, BREAKDOWN, HEALTH CRISIS Break the cycle
31. @nitya #DATDA Android Summit 2018 Keynote Image Credit: Noun Project Nitya Narasimhan | https://nityan.me Android Summit Keynote | Aug 16, 2018 It is important to fight, and fight again, and keep fighting, for only then can evil be kept at bay though never quite eradicated Harry Potter and the Half-Blood Prince
32. @nitya #DATDA Android Summit 2018 Keynote Image Credit: Noun Project THE BATTLE PLAN CONTROL, COPE, COMFORT REDUCE STRESS BOOST SELF-ESTEEM COMFORT introspection strategy Self-Acceptance Self-Appreciation Self-Appraisal COPE repair strategy CONTROL prevention strategy
33. @nitya #DATDA Android Summit 2018 Keynote Image Credit: Noun Project #30DAYS remove “time-based triggers” by setting new habits Food Sleep Exercise
34. @nitya #DATDA Android Summit 2018 Keynote Image Credit: Noun Project #DECLUTTER remove “space-based triggers” by discarding, hiding or blocking the sources Social Media Work Desk Home Environment
35. @nitya #DATDA Android Summit 2018 Keynote Image Credit: Noun Project #REFOCUS cultivate habits that help you decelerate or mitigate stress response Meditation Sketching Knitting
36. @nitya #DATDA Android Summit 2018 Keynote Image Credit: Noun Project #ALLY-UP engage trusted friends or family to do cheerleading or run interference Moral Support Planned Intervention Collective Bargaining
37. @nitya #DATDA Android Summit 2018 Keynote Image Credit: Noun Project Nitya Narasimhan | https://nityan.me Android Summit Keynote | Aug 16, 2018 It is our choices, Harry, that show what we truly are, far more than our abilities Albus Dumbledore Harry Potter and the Chamber of Secrets
38. @nitya #DATDA Android Summit 2018 Keynote Image Credit: Noun Project THE BATTLE PLAN CONTROL, COPE, COMFORT COPE repair strategy CONTROL prevention strategy REDUCE STRESS BOOST SELF-ESTEEM COMFORT introspection strategy Self-Acceptance Self-Appreciation Self-Appraisal
39. @nitya #DATDA Android Summit 2018 Keynote Image Credit: Noun Project SELF ACCEPTANCE Know who you are Make educated choices whenever you can Accept outcomes if you had no choice CULTURE I was born this way. I had no choice. NURTURE I was brought up this way. I had less choice. VENTURE I learnt to be this way. I made these choices!
40. @nitya #DATDA Android Summit 2018 Keynote Image Credit: Noun Project SELF APPRECIATION Practice saying things that reinforce and reflect your sense of self-worth JUST SAY ... Thank You when complimented I (not we) when you did the work No thanks. to emotional labor Yes thanks. when asked to take leadership roles My turn! when overlooked for opinions Where’s mine? when overlooked for rewards It happens! when dealing with failure
41. @nitya #DATDA Android Summit 2018 Keynote Image Credit: Noun Project SELF APPRAISAL Constantly re-evaluate your choices & behaviors. Learn from yourself and others FOCUS Set clear goals and make concrete plans FEEDBACK Ask for help if needed Take (but verify) advice FORGIVENESS Embrace failure. Assess mistakes then move on.
42. @nitya #DATDA Android Summit 2018 Keynote Image Credit: Noun Project THE PERSONALIZATION HOW CAN YOU REDUCE STRESS? COPE repair strategy CONTROL prevention strategy How can you devise your own self-care toolkit? Think of it as a constraints problem
43. @nitya #DATDA Android Summit 2018 Keynote Image Credit: Noun Project THE PACKING STRATEGY MINIMIZE DECISION FATIGUE All carry-on (mental) baggage must fit within this box space constraint I DO NOT HAVE ROOM to spare for your request!
44. @nitya #DATDA Android Summit 2018 Keynote Image Credit: Noun Project THE SCHEDULING STRATEGY EVALUATE OPPORTUNITY COST I DO NOT HAVE TIME to spare for your request! time constraint
45. @nitya #DATDA Android Summit 2018 Keynote Image Credit: Noun Project EMERGENCIES WILL HAPPEN where someone needs your help..
46. @nitya #DATDA Android Summit 2018 Keynote Image Credit: Noun Project PUT ON YOUR OXYGEN MASK FIRST before you seek to help others
47. @nitya #DATDA Android Summit 2018 Keynote Image Credit: Noun Project DON’T NORMALIZE IT Yes I can make space for you. But it will cost $50 to check it in.
48. @nitya #DATDA Android Summit 2018 Keynote Nitya Narasimhan | https://nityan.me Android Summit Keynote | Aug 16, 2018 Credit: Unsplash We do not need magic to change the world. We carry all the power we need inside ourselves already. We have the power to imagine better.
49. @nitya #DATDA Android Summit 2018 Keynote
50. @nitya #DATDA Android Summit 2018 Keynote Thank You! Twitter | @nitya Discussion | #datda Slides | bit.ly/2018-asdc-datda
51. @nitya #DATDA Android Summit 2018 Keynote Image Credit: Noun Project Nitya Narasimhan | https://nityan.me Android Summit Keynote | Aug 16, 2018 It takes a village .. Emojis from Emojipedia Art from Unsplash, Nitya Fonts from Google Fonts Icons from NounProject (Pro) Additional attributions in notes, slides