Best tool supporting the pomodoro technique I found for my iPhone.
This video gives a short overview about the iPhone / iPod Touch App "Pomodoro Time Management" and how to use the pomodoro technique. Related posts: http://groepl.posterous.com/six-sigma-for-work-life-balance-3 and http://groepl.posterous.com/six-sigma-for-work-life-balance-1
DMAIC phase: Pre-Define.
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What is it?
The Pomodoro Technique is a time management method that can be used for any kind of task. For me it is helpfull to get more control over my working hours. Downloadable book and much more on www.pomodorotechnique.com
DMAIC phase: Define.
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Top 10 step counter results in germany for August 2009. To be on 3rd position is not so bad.
DMAIC phase: Measure
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Summary from my step counter for August 2009. Daily target: 10.000, daily average:12.997. A plus of 30%.
DMAIC phase: Measure
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Results from my step counter for August 2009. Measurement for "Calories burned" (X2.01 Calories from Pedometer).
DMAIC phase: Measure
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My first measurement under 90 kg. - Wow!
DMAIC phases: Measure, Control.
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Short respite from Nordic Walking.
DMAIC phase: Improve.
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Trend chart for my BMI (Body Mass Index) measurement.
DMAIC phases: Measure, Control.
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Weight loss (Y) with Normally distributed data.
Minitab's Normality Test produces a probability plot with a summary of the data statistics and a p-value for the Anderson Darling Normality Test. With my actual data from weight measurement this probability plot shows a relatively straight line. This indicates that the data may be Normally distributed. The p-value of 0.167 is above 0.05, which fits to the plot of Normally distribution.
DMAIC phase: Measure.
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Calories burned (X2.02) from my iBody measurement. See also: #30, #20, #9, #8, #7 and #6.
DMAIC phase: Measure.
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Calories burned (X2.01) from my pedometer measurement.
DMAIC phase: Measure.
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Moving Range Chart.
I use moving range (MR) charts to assess whether process variation is in control when my data are individual measurements. The MR chart from historical weight data, "base" and "weight loss" phases, consists of:
· Plotted points for the moving range, which is the absolute value of the difference between two consecutive points.
· Center line (green), which is the average of all the moving ranges.
· Control limits (red), which are located above and below the center line and provide a visual display for the amount of variation expected in the moving ranges.
The MR chart for the weight data (Y) can be summarized as follows:
· The lower and upper control limits are 0 and 1811 g, respectively. Therefore, the moving ranges are expected to fall between 0 and 1811 g. The center line is 554 g.
· None of the individual observations fall outside the control limits. Furthermore, the points inside the limits display a random pattern. This MR chart does not provide any evidence for lack of control. Thus, the process variation is in control.
· The phases "base" and "weight loss" do not show any significant differences.
My daily data collection.
DMAIC phase: Measure, Control.
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My trend for weight loss for the first 12 days of the project:
- 0.16 kg per day or
- 1.12 kg per week
DMAIC phase: Measure.
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How to find the right starting weight for the project? Collecting data from my bathroom scale over a range of 44 days I calculated an average of 94,6 kg.
The SPC Chart (Statistical Process Control) for individuals (I-Chart) shows a time series plot of the data within control limits. The control limits (red lines) are set at three standard deviations away from the average (green line): Upper control limit (UCL) = 96,0 kg. Lower control limit (LCL) = 93,2 kg. Variation within the control limits = + / - 1,4 kg. Four measurements are outside of the expected control limits. Test 1 of the SPC tests fails.
DMAIC phase: Improve.
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> > How to find the right starting weight for the project? Collecting data from
my bathroom scale over a range of 44 days I calculated an average of 94,6
kg. The SPC Chart (Statistical Process Control) for individuals (I-Chart) shows
a time series plot of the data within control limits. The control limits
(red lines) are set at three standard deviations away from the average
(green line): Upper control limit (UCL) = 96,0 kg. Lower control limit (LCL)
= 93,2 kg. Variation within the control limits = + / - 1,4 kg. Four
measurements are outside of the expected control limits. Test 1 of the SPC
tests fails.
DMAIC phase: Improve. Sent from my iPhone.
See and download the full gallery on posterousFive additional routes for walking and nordic walking:
1.2 km Steckenbornweg, short
2.5 km Am Steinernen Kreuz
3.0 km Buchenhorst
3.6 km Prinzenberg, short
4.5 km Melitabrunnen, long
The distances are calculated from GPS data of my iPhone.
DMAIC phase: Improve.
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The improvements I started just with begin of the project. What is missing?
1. A FMEA to find out the rout causes of high weight and the insufficient weight control.
2. Using a Pugh Matrix for evaluating the most successful improvements for weight reduction and weight control.
DMAIC phase: Improve.
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I prepared a "Critical To Quality (CTQ) Tree" for the customer requirement "weight loss". It provides clarity and structure for developing quantifiable specifications.
DMAIC phase: Define.
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Get Real.
"Losing 1 to 2 pounds a week is a realistic goal. Don’t burden yourself with unrealistic expectations." - As I believe realy a good recommendation from the American Heart Association (www.americanheart.org ).
With a minus of 0,8kg per week I'm still on track.
DMAIC phases: Define, Measure, Control.
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See and download the full gallery on posterousMy three favorite routes for walking and nordic walking:
2.4 km Steckenbornweg
3.0 km Unterer Wolfhartsweg
4.2 km Melitabrunnen (short)
The distances are calculated from GPS data of my iPhone.
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| Approximate Lifestyle Equivalents | ||
|---|---|---|
| Lifestyle | km Walked | Pedometer Steps |
| sedentary | 0 | < 5,000 |
| somewhat active | up to 7.5 | 5,000 to 10,000 |
| active | 7.5 to 15 | 10,000 to 20,000 |
| very active | more than 15 | > 20,000 |
Step counting is a hard job. Let's better do it with a smart device. The Silva pedometer is a 20 g lightweight. It will store all my steps (10,000+ per day), collect all the data in a 30 day memory, calculate calories burned (X2) and synchronize with a website for monitoring.
What more do I need for measuring? I started my second measurement system for X2 at 15.7.2009.
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For the analyze phase I choosed a fishbone diagram also known as Ishikawa diagram. It is typically used during brainstorming sessions on root causes. However, it can be also be used as a great tool for structuring your own thoughts.
You don't need no special Ishikawa tool. The best way is to start with a large piece of paper or, as I did, with a mindmapping tool from an iPhone.
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You can't control what you can't measure. So I started monitoring my weight at 18.05.2009 with help of my iPhone. What I got was a rising trend and calculating my BMI a number that signs overweight.
What should I do? Hundreds of ideas in the Internet to reduce weight, but which one could work for me?
Why not using Six Sigma? It sounds a bit crazy. So what. I started my personal DMAIC project at 01.07.2009.
You'll see more at www.team-kompetenz.de.
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