Should I get a Smart Watch/Tracker

The benefits, risks and the future

 The progress and proliferation of tracking devices for biological insight and training is staggering. Global revenues exceed USD$30 billion, 171 million units shipped in 2023, with a CAGR of 28%. In a group of executives today, at least half are wearing a reasonably sophisticated personal tracking device—mostly Garmin or Apple Watches. Amongst athletes—particularly older athletes—it is close to 100%.

As a physician and keen user for 25 years, I thought to share my reflections on the question of whether you should get one. What are the benefits? What are the risks? What should you pay attention to? What can we expect with new features and specifically AI?

Colleen bough an Apple Watch and loved it for tracking her walking passion and keeping an eye on sleep. Over five years, she has established a daily practice of 20,000 steps. Being fit her pulse reduced until it started to wake her up at night for going too low. The setting was easy to change. In Copenhagen she fell and the watch immediately offered a help call. The inconsistency in sleep tracking and need for regular charging remain irritated.

In the main, humans have been clueless about their physiological parameters for most of evolution. The mystics, lead by yoga practitioners, learned an intuitive sense of their physiology. Deep subjective awareness is an option today. We can learn to track our pulse rates with fingers, measure distance on a map, subjectively experience a great or terrible sleep, regulate our breathing. By paying attention, learning meditation, training your Ventral Vagus Nerve and Insular cortex in communicating internal (or visceral) signals to consciousness, one can become very self-aware and even masterful.

The benefits of a smart watch

Tracking devices have transformed what we can know and track about ourselves.

My first device was one of the first Sleep Trackers (1990’s). An expert had told me to wake up at 5.30am every day. I did this and felt like death on waking to the alarm. The sleep tracker showed that for my particular circadian and ultradian rhythm 4.40am was the better time. Making this change consistent was transformative. This ‘perfect wake-up time’ for me changes depending on my time zone.

In my experience, the list of smart watch features that are practical and useful include:

1.        Pulse rate monitoring—detecting trends, fatigue and optimal fitness.

2.        Sleep tracking—time asleep, timing of sleep, and quality of stages.

3.        Movement—knowing how much you are moving on a daily basis.

4.        Breath rate—monitoring your breathing through the day and sleep.

5.        Heart rate variability (HRV)—an excellent measure of distress or readiness.

6.        Training effectiveness—using exercise sessions to increase fitness effectively.

7.        A watch face and an alarm if you need it.

With respect to those who find it useful, having your watch interrupt your life with calls, messages, and notifications is plain stupid. The distraction factor is way too high and will irritate those who want your attention.

Most of my clients and colleagues currently use Garmin or Apple Watch. Garmin battery lasts a week to 10 days. Apple only a day.

James (and many clients rejuvenating their lives) chose to get a Garmin Fenix 7. Learning about sleep patterns and how reducing screen time before bed secured the first leap. Then, committing to tracking training sessions, James engaged in analysing and improving his workouts. The third leap was that weight loss (8kg) followed. Currently he is focused on heart rate variability, sleep quality and training readiness. The change in body shape, energy, and focus/resolve is dramatic.

The risks of a smart watch

There are downsides to tracking. Good devices are expensive. They may not look as sexy as your Rolex. Some people just don’t want to know. Ignorance is a coping tactic, but it does not help you discover and develop a better version of yourself. Some dopamine addicts connect every notification and service and simply fidget away their lives and attention. There is little practical benefit if you desire to be fully engaged with the people and tasks that drive your leadership.

A significant risk is anxiety driving you into compulsive monitoring and checking. In this case, a couple of poor sleep readings can leave you doubting yourself. This neurotic behaviour is counterproductive. My suggestion is to track diligently in order to learn and define the best daily rhythms for you. Then take a break from your device for a month.

Finally, it does take time to find the right device for your needs. There is an investment in learning how to read, understand and apply the data. I recommend that you try a few different devices and learn from an experienced user before committing.

The future and role of AI

Modern smart watches already apply complex algorithms and machine learning to integrate large amounts of data. A good example is the ECG monitoring available on Apple Watch. The Body Battery and Readiness features of Garmin are another. These features can bring attention to trends, risks and even some gentle coaching.

Full AI features will transform tracking again over the next couple of years. Imagine when your smart watch can learn to profile the key factors to help you be your best. With objective data, your subjective impressions, and global medical/physiological expertise, AI will almost certainly be able to help you define and achieve your optimal results.

Not only will it be able to help you craft the perfect balance of essential daily practices (fitness, sleep, breathing and recovery), but it will start to understand how to motivate you. Quality sleep and exercise are proven foundations for well-being and performance. What if your smart watch AI closes your bank account as you approach the bakery when you miss your exercise? What if it switches off your TV, devices and lowers the lights an hour before bed?

Clearly, most humans struggle to implement the key daily practices for optimal physiology, well-being and performance. It is so easy to drop the gym for a donut, drive rather than walk or bike. Your personal AI can become a team of coaches committed to your success. It will find a way to help you using the right carrots, sticks and style to make it an enjoyable and fulfilling journey.

Would you sign up? I would.

So, in summary smart watches have already changed the world for the curious and driven. None are perfect but many are pretty good tools to support your life. There is no faster way to learn about your physiology, well-being needs and performance. The mystic or meditation path takes decades. With a smart watch you are enlightened in ten days. With knowledge you can build your lifestyle practices with precision. You will see and feel the benefits. The future prospect of personal AI coaches could be transformative for those who need more support.

In conclusion, be playful. Enjoy the surges of focus and discipline. Savour the relaxation and recovery periods. Every now and then put your smart watch away for a few weeks.