Happiness At Work #128 ~ all about how we use our minds

Clouds Floating Along ID: 257779 © Marilyn Barbone | Dreamstime Stock Photos

“Once your mindset changes, everything on the outside will change along with it.” 
― Steve MaraboliLife, the Truth, and Being Free

“The mind is a powerful thing. It can take you through walls.” 
― Denis AveyThe Man Who Broke Into Auschwitz: A True Story of World War II

“What we believe is what we see.” 
― Sukant RatnakarOpen the Windows

These are just three quotes that illustrate the extraordinary power of our minds.

And this same idea of the importance of how we choose to think about things is central to our increasing intelligence about what helps to make and keep greater happiness, resilience, relationships and personal mastery in our work and lives.

This month’s collection of Happiness At Work articles reverberate this theme and I have brought together some of the top stories here.

Read The Poem Bringing Happiness To People Across The World

This uplifting poem is opening hearts all over the world, from the Hasidic Jewish community of New York to the streets of London. Its cross-cultural message? That we can choose happiness each and every day by adjusting our point of view.

And its journey from a high school girl’s pen to viral fame by way of a London bar and a downbeat Facebook status is pretty cool too.

A snapshot of the poem went viral on TwitterReddit and Imgur, where it was viewed 1.3 million times.

Here it is the poem by Chanie Gorkin, an 11th Grade girl from Crown Heights Hassidic Jewish Community, making the point about the power of our thinking brilliantly…

Today was the absolute worst day ever

And don’t try to convince me that

There’s something good in every day

Because when you take a closer look,

This world is a pretty evil place.

Even if

Some goodness does shine through once in a while

Satisfaction and happiness don’t last.

And it’s not true that

It’s all in the mind and heart

Because

True happiness can be obtained

Only if one’s surroundings are good

It’s not true that good exists

I’m sure you can agree that

The reality

Creates

My attitude

It’s all beyond my control

And you’ll never in a million years hear me say that

Today was a good day

Now read from the bottom up

Three Cognitive Biases That Alter Your Thinking

“Change your thoughts and you change your world.”
~Norman Vincent Peale

From this quote, Bob Dempsey provides this really helpful outline of how subjective our judgements and decision making really are…

Cognitive Bias is defined as a pattern of deviation in judgement, whereby influences about other people and situations may be drawn in an illogical fashion. Cognitive bias is a general term used to describe many observer effects in the human mind, some of which can lead to perceptual distortion, inaccurate judgment, or illogical interpretation.

In layman’s terms: A gap in between how we should reason and how we do reason.  Thinking irrationally – judging or favoring a person, group, or thing in an unfair way.

As much as you may not notice them, biases are ingrained into our decision making from birth. Biases are one of the more interesting phenomena of evolved mental behavior.  The brain has evolved to make us believe that we’re special, valuable, and capable.  Biases help you to feel unique and overcome the strains, struggles, and challenges of your life.  Biases help you to avoid second guessing yourself or feeling like a fool.  We are biased in a variety of areas: from bias to live in certain climates and temperature ranges, to seeking out certain types of foods and tastes.

You can imagine the potential time pressures that our ancestors faced.  The ability to make split second decisions is essential for survival.  The speculation is that biases evolved in part to help us decide quickly and effectively; to quickly sample the information available to us and to focus on the bits relevant to our current task or situation. In short, biases help guide us and keep us safe.

Research into human judgment and decision making over the past 60 years in cognitive science, social psychology, and behavioral economics has established an ever increasing and evolving list of cognitive bias.  There is a non exhaustive list of over 100 cognitive biases on Wikipedia. Although cognitive biases help us to feel amazing about our capabilities and self image, they also have their drawbacks.  They lead to poor choices, bad judgments, and erroneous insights.

Cognitive Biases Effect:

  • Memory
  • Motivation
  • Decision making
  • Probability judgments
  • Perceived causes of events
  • Group evaluation and selection
  • Having a positive attitude towards oneself

Biases emerge from a diversity of mental processes that can be challenging to pinpoint. These mental processes include heuristics (problem solving mental shortcuts ), framing (presentation), mental noise, moral and emotional motivators, and social influences.

The goal is not to completely remove your biases, but to become aware and adjust for them.  By recognizing that you’re thinking is subject to influence, you can work towards a higher level of control.  You can simultaneously correct and broaden your perspective.  It’s actually quite amusing when you start noticing and challenging your own biases and untwisting your perceptions.  The danger of not becoming aware of your biases is to think that you’re always right.  It is vital to notice that the world looks different for other people.  Dropping our biases enable us to listen and connect to each other much more effectively.

Three Predictable Cognitive Biases.

While this is slightly tongue-in-cheek, these are a few biases that are fairly consistent among people. It doesn’t take long to spot yourself using these and adjust for them.

1) Confirmation Bias

The tendency to look for or interpret information that confirms your preconceptions.

You want to be right about how you see the world.  Your opinions are a product of constantly seeking out information that confirms your beliefs, while disregarding contradictory information that does not.  You like to be told what you already know, so you apply a filter called confirmation bias. Your brain is helping you confirm that you’ve made the correct choice. (and you have by reading my blog) Focusing on certain things can help prevent us from being lost. Confirmation bias it is essential to piece together a coherent world.

Visiting political websites that hold the same opinions, watching a news channel that tells you what you want to hear, keeping company with people that hold the same beliefs as you – are all examples of confirmation bias.  These preferential behaviors keep you comfortable and avoid cognitive dissonance.  The internet has increased this behavior.

If you’ve ever purchased a car, you may have started to notice the brand you’ve chosen everywhere you looked.  While researching and after purchasing an Infiniti G35, I was seeing them everywhere!

2) Priming

“An implicit memory affect in which exposure to one stimulus influences a response to another stimulus.”

Priming is an exposure to something that effects your later behavior in some way, without you being aware of the earlier influence.  Unconscious priming effects can be very noticeable and last long after you’ve consciously forgotten.

Craving Italian food after watching “The Godfather”, walking slower after thinking about the elderly, being more argumentative after seeing “A Few Good Men”, having more patience after reading words that have to do with politeness – are all examples of priming.

Priming can be as simple as you reading the word table in your news feed, and if asked later to complete a word starting with tab, you’re more likely to answer table because you have been primed. This is also why when someone asks you for a word related to blackboard, you’re likely to choose classroom.

3) Framing Effect

“Reacting to a particular choice in different ways depending on whether it is presented as a loss or a gain.”

You routinely come to different conclusions about the same problem, depending on how it’s presented. Perception of loss or gain drives human decision making in every aspect of our existence. You avoid risk (risk aversion) when a negative frame is presented, but seek risk (risk seeking) when a positive frame is presented.

Language plays a key role in framing and can evoke completely different reactions to something. Responding differently after hearing “Obama Care” as opposed to “The Affordable Care Act” or “Global Warming” as opposed to “Climate Change” – are examples of the framing effect.

I’ll leave you with the following experiment on framing by Amos Tversky:

Participants were offered two alternative solutions for 600 people affected by a hypothetical deadly disease:

  • Option A saves 200 people’s lives
  • Option B has a 1/3 chance of saving all 600 people and a 2/3 possibility of saving no one

72% of participants chose option A

They offered the same scenario to another group of participants, but worded differently:

  • If option C is taken, then 400 people die
  • If option D is taken, then there is a 1/3 chance that no people will die and a 2/3 probability that 600 will die

In this group, 78% of participants chose option D (equivalent to option B)

The above experiment showcases the nature of framing.  The two groups favored different options because of the way the options were presented.  The first set of participants were given a positive frame (emphasis on lives saved), whereas the second set were given a negative frame (emphasis on lives lost).

Why This Matters.

It is beneficial to be aware of the processes influencing our judgments. Having background knowledge on how the mind actually works is essential for logic, reasoning, argumentation, and critical thinking.  It also allows us to be aware of manipulation and influence by others on these biases. (marketing firms, political campaigns)

Cognitive biases are also related to the persistence of superstition, to large social issues such as prejudice, and they also work as a hindrance in the acceptance of non-intuitive scientific knowledge by the public.

How To Have a Better Commute

Shawn Achor, one of our favourite happiness at work experts, on how we can harness the power of our minds to turn our travel to work time to greater advantage…

Are there ways to make your commute happier? Research says yes!

The question is how to choose happiness when life is stressful. The key is to redefine the drive toward happiness. After spending 12 years at Harvard University studying the connection between happiness and success, I realized I had been pursuing it wrong. While modern society tends to define “happiness” in terms of pleasure, the ancient Greeks defined it as “the joy we feel growing toward our potential.” This definition changes the pursuit of happiness. Joy is something you can experience even when life is difficult or unpleasant — including on your often-stressful morning commute.

Now nearly two decades of research show that, scientifically, happiness is a choice, and happiness is an incredible advantage. When we choose to focus on the positive and pursue joy even when life is challenging, our business, educational, and health outcomes improve.

Here are five positive habits you can develop to ensure you have a happier commute:

1. Slow down.

We think we’ll be happier once we get to work, but research shows it’s actually the opposite. If you speed, and feel unconsciously stressed and less safe, you arrive at work more fatigued and LESS happy. Avoid the urge to speed! And pick a car that makes you feel safe. If you feel safe, your negative stress drops, which means that your body has time to recover and recharge in the car rather than feeling exhausted by the time you get home.

2. Travel in company.

If possible, bring along a passenger! Social connection drives happiness. The greatest predictor of happiness is the breadth, depth, and meaning of our relationships. Social connection is as predictive of how long you will live as obesity, high blood pressure or smoking. And people who feel high social connection are 40% more likely to receive a promotion.

3. Shift your mindset.

Our brains crave novelty and save extra energy to use on new tasks. So when possible, try taking another route to get to your destination. Instead of trying to minimize your commute, try to maximize the energy and happiness you feel when you get there. If you arrive at work with a positive brain, your productive energy rises by 31 percent, so you can actually get home earlier!

4. Make sure you are comfortable.

There is a great connection between our minds and our bodies, so if our bodies feel comfortable in the car because of good design, then our brain can devote more resources to the positive — even taking time to perfectly adjust your seat matters. Otherwise you waste valuable resources unconsciously trying to decrease the uncomfortable feeling.

5. Invest wisely.

Research shows your brain’s happiness adjusts to a bigger house in six months, but it never fully adjusts to traffic because it is different each day. So, if you are going to be in traffic, it is crucial to be in a car that makes you happy. More expensive doesn’t necessarily mean better. In fact, if you feel like you got a good value for your car, you may feel happier for longer with that choice. And ultimately, if your car makes you feel calm, that will help short circuit the anxiety of traffic.

The bottom line: Quite simply, happiness lies in the journey — not the destination! By following these five simple ways to increase your happiness during your morning commute, you’ll be setting a great foundation to be prepared for happier, more successful, and more rewarding experiences once you arrive at work in the morning and at home at the end of the day.

Watch also on Huff Post Live:

Happiness Expert Shawn Achor on Positive Thinking

Five Powerful Lessons Gratitude Can Teach You

Jeff Charles outlines how and why practising gratitude benefits us…

The Science Of Gratitude

The evidence for the impact of gratitude isn’t just anecdotal. There is scientific evidence for the benefits of gratitude. There have been numerous studies on the effects of gratitude. It’s been scientifically proven to improve the lives of those who practice it…

Gratitude leads to greater relationships

When you express heartfelt gratitude to someone else, you are showing them how important they really are. You’re drawing attention to an action they took that made your life better.  When someone hears that something they did had a positive effect on someone else, it makes them feel important. It shows them that they matter.  By showing the people around you that they matter, you could literally make their day!  Additionally, since you know that you’re brightening someone else’s day by making them feel important, you’re also doing something important as well. This is why expressing heartfelt gratitude to someone who isn’t expected doesn’t just benefit them, it benefits you too…

Gratitude makes you mentally stronger

Living a grateful lifestyle can make you mentally tougher. It doesn’t mean you won’t still have to deal with stress. It just means that you’ll be able to deal with it much easier. Stress won’t have as debilitating an effect if you’re practicing gratitude regularly…

Gratitude makes you healthier

Gratitude is not only great for your mental health, it can help you physically too. It can boost your immune system and make it easier for you to adopt healthier habits. It’s been shown that those who practice gratitude also participate in other healthy activities such as exercising and eating healthier….

Gratitude makes you more productive

Robert A. Emmons, one of the leading authorities on the science of gratitude said this about one of his studies:  “Participants who kept gratitude lists were more likely to have made progress toward important personal goals (academic, interpersonal and health-based) over a two-month period compared to subjects in the other experimental conditions.”…

Gratitude makes you happier

Finally, gratitude makes you much happier.  Gratitude enables you to really see how much you have to appreciate and feel positive about. Not only that, expressing gratitude draws more attention to this because reactivate it…

It’s actually been shown that people who live a more grateful lifestyle become 25 percent happier than those who don’t. Want to be happy? Become more grateful…

The Lies your Tired Brain Tells You

by Dan Waldschmidt

If you’re not tired, you’re not working hard enough.

And if you are working hard enough, your brain is tired.

How you feel, how quickly you figure things out, how you interpret what happens to you — that is all computed, calculated, and configured by your brain.

Sometimes it’s a lie.

What you think is true is really just a complicated deception orchestrated by your mind to make you feel better about your current situation. It’s done to protect you.

But in the process you’ll feel pretty convinced of some outrageous nonsense.  You’ll find yourself buying into lies that will cripple your ability to amazing.

Here are a few of those lies:

  • “My life is so much harder than everyone else…”
  • “It doesn’t matter what I do. Nothing works…”
  • “My life would be so much better if I only had more money…”
  • “I can’t get ahead because everyone is always picking on me…”
  • “I didn’t do anything wrong. I’m not doing anything wrong…”
  • “No one would understand anyway…”
  • “That won’t work. I already tried it once…”

Lies. Damn lies.

All of them. And you’ve probably found yourself using a few of those lies to justify staying in a funk. To justify staying demotivated, uninspired, and angry at the world.

Instead of telling you that hard work and doing hard things is just what needs to be done, instead of telling you to “suck it up and get back to work” — your brain automatically gives you a sophisticated way out.

A one-way ticket to more frustration. A fast path to a life of staying stuck.  All because you listen to the lies that your overworked brain creates in order to try to protect you from more pain, sweat, blood and tears.

Don’t let lies destroy you.

Fight the urge to give in, give up, or go away.

Just because you “think it” doesn’t mean it’s true. Just because you have a good reason or justifiable excuse doesn’t mean it’s true.

Just because you’re worn out, beaten down, and not sure you can make it doesn’t make the lies you tell yourself true. They’re still lies.

Maybe it’s time to tell yourself something else, like “what’s the one thing I could do right now that would make things a little better…?”.

Four Steps to Freedom from Negative Thinking

Elisha Goldstein outlines a process she has developed to help us to shift our thinking away from negative spirals and mind traps…

Mind traps are styles like catastrophizing, blaming, exaggerating the negative and discounting the positive or just your most common negative thoughts.

When you first notice a mind trap or common negative thought, first stop, take an intentional deep breath and from this more mindful space, move through these next four steps (Name, Feel, Release, Redirect):

  1. Name it – Actually name the style of thinking or behaving that isn’t serving you in your mind or say it out loud (e.g., overeating, catastrophic thinking, grumpiness, etc.). This not only creates more awareness for you, but also has been found to bring more activity to the part of your brain that has to do with emotional regulation.
  2. Feel it – Recognize how this moment feels in the body. This grounds us to the reality of the moment and gives us access to a choice point.
  3. Release it – Practice this phrase in concert with the breath, “Breathing in, I acknowledge the feeling that’s here; breathing out, I release it.”
  4. Redirect it – Shift your attention to something that is healthier and/or more important to pay attention to.
    Bring this awareness into the moments of your day, dropping into what really matters.

Remember, most importantly, this is a learning process. That  means don’t measure success by whether “it works” every time or not, instead you’re training your brain to name, recognize, release and redirect. 

Mastery is only created with a learning mindset. Like learning how to ride a bike, as you practice and repeat this over time, your brain will start making this more automatic.

Eight Ways To Turn A Horrible Day Into A Positive Day

by Theo Ellis

What’s the first thing you do when you’re having a horrible day?

Do you become so negative you infect anybody who comes into contact with you? Only to regret it or apologize later?

Do you over think the situation, say horrible things to yourself, beat yourself up and over exaggerate everything?

Do you fall into self pity, self hate, turn off your phone and shut everybody out?

There are better ways to handle horrible days. We all experience them, and I’m no exception.

Here’s how you can turn  a horrible day into a positive day.

1. Change your perspective.

When you wake up every day, you have two choices. You can either be positive or negative; an optimist or a pessimist. I choose to be an optimist. It’s all a matter of perspective. – Harvey Mackay

Perspective is defined as the way you see something. Your life and your attitude is a reflection of the way you see the world.

If you want to turn a bad day into a good day, all you’ve got to do is change the way you see it.

Instead of seeing it as horrible, negative, bad or ugly, see it as nothing more than a life lesson.

See it as nothing but an experience that’s going to benefit you in the long run. Whether that’s by making you a stronger, smarter, or wiser person.

That which does not kill us makes us stronger. – Friedrich Nietzsche

2. Get out of the “thinking zone”.

You see when things go bad, horrible, and straight up ugly, we put ourselves in a mental prison.

And when we’re in this mental prison, we do nothing but think, think, and think some more.

We think about how awful the situation is.

We think about how stupid we are, or how naive we are.

We think about how much of a failure we are, or how things just aren’t going “right”.

And we think about what we could of done better, and how we could of changed it.

In 4 words, we stress ourselves out. Because we’re too busy sitting in the thinking zone!

The solution is simple. Get out of the “thinking zone” and stop stressing yourself out.

What’s done is done. Winding yourself up like a clock isn’t going to make your day any better. Only worse.

3. Look at things that have gone well.

What’s gone well for you today? If today hasn’t gone too well for you?

Don’t say “nothing” because that simply isn’t true. You’re just focused on the wrong things so you’re not able to see it.

If somebody reached out to help you today, that’s something positive.

If an opportunity has come your way, an opportunity you’ve been expecting, that’s something positive.

If you’ve received good news about that job you applied for, that’s good news.

If your business has picked up all of a sudden and your seeing growth, that’s good news. Am I right?

There’s always something that’s gone well within 24 hours, you just need to acknowledge it.

4. Slap some uplifting music on.

There’s no better drug than music. I say drug because music is not only that addictive, but the feeling it gives you has no comparison.

Not only that, but music has the ability to improve your mood within such a short time.

Plus music has the power to make you happy, and release endorphin’s in your brain (backed by science).

5. Avoid negative people.

You cannot have a positive life and a negative mind. – Joyce Meyer

And you can’t have a positive mind If you’re around negative people. The last thing you need when you’re having a horrible day is to be around negative people.

Whether that’s family, friends, associates, or naysayers.

You want your day to be as  positive as possible, not negative. And being around negativity won’t solve your problem, it’ll worsen it.

6. Be productive.

Being productive gives people a sense of satisfaction and fulfillment that loafing never can. – Zig Ziglar

When I’m productive, even If I’m having a “bad” day, I feel so much better. You know why? Because I’m not focused on the negative.

All I’m focused on is producing, creating, reading, and working towards my goals. Nothing else.

The same thing works for anybody. When you’re focused and productive, you don’t have time to be stressing, worrying, and complaining.

The aim is to be more productive than unproductive.

That way, when you are having a bad day, it won’t phase you as much. And you’ll feel much better.

7. Do what makes you happy.

True happiness comes from the joy of deeds well done, the zest of creating things new. – Antoine de Saint-Exupery

When you’re doing what makes you happy, what you love, and what you’re passionate about, everything else gets blanked out.

You know the feeling when you’re doing something you enjoy so much that you forget what time it is?

That’s what I’m talking about. Do that, and commit to doing that everyday.

Then it’ll be harder for you to ever experience a “bad” day.

8. Get out of the past.

The first recipe for happiness is: avoid too lengthy meditation on the past. – Andre Maurois

If you’re not careful the past will swallow you whole like an anaconda feeding on its prey.

Regardless of when your “bad day” started, it’s now in the past. Even if the day isn’t over yet.

Remember, the past is defined as something that’s already happened. So If it’s already happened, why bother with it?

Get out of the past and start focusing on something more meaningful. The past can’t help you, won’t help you, and doesn’t care if you dwell on it.

8 Ways to Vacation Right and Recharge Your Health

Corinne Ruff provides tips from the experts for how to optimise our time off for our health, wellbeing and happiness…

Experts say overloading without taking time to recharge isn’t healthy. “It might seem counterintuitive when you have a lot of work to take time off,” says Karen Osterle, a psychotherapist and marriage counselor in the District of Columbia. “But the problem is we’re not working efficiently if we’re in a constant state of stress. We need to break away from that in order to feel replenished.”

How do you know when it’s time to get away? It’s all about understanding the needs of your body, Osterle says. The body is like an ecosystem that wears and tears if it’s not taken care of, she explains. “When one part of the system is knocked out of balance, the rest of our physicality suffers,” she says. “That includes eating, sleeping, exercise, relationships, sex and affection.”

In general, she recommends taking a three-day weekend at least once every two months and a real vacation, of a week or more, once a year. But simply booking a vacation isn’t enough. Whether you’re taking a day or a week off, here’s how experts say you should spend your vacation days to prioritize your health.

1. Tune in to relieve stress. Start ​the day by improving your relationship with yourself. A few minutes of “me time” on a morning walk can improve productivity throughout the day, Osterle says. “If you’re going to take a day off, take a few minutes to look around and say, ‘Whoa, ​[I’m] out of balance here, but not here. … What is that I keep saying ‘yes’ to, or I should say ‘no’ to?’” she says. Meditation ​can also help you concentrate on abdominal breathing, which reduces stress and anxiety, according to The American Institute of Stress.

2. Plan to alleviate anxiety. When you take a day off, don’t expect to completely catch up on paying bills, cleaning the house, working out and going out with friends. Instead, Osterle says to be realistic about what you can accomplish in a day, given the number of distractions​ you may face (like making the kids an after-school snack or taking the dog for a walk). “Much of the time when we take a step back, it increases productivity, and we feel agency over our schedule and our flexibility,” says Dr. Jennifer Wolkin, a psychologist at the Joan H. Tisch Center for Women’s Health at NYU Langone Medical Center​. Wolkin adds that it’s important to​ balance work and time off to decrease anxiety about the internal conflict between the two. For example, she says it’s OK if you need to spend a few hours working during your vacation, but wait until the kids go to bed to make sure you don’t miss out on family time.

3. Set boundaries to feel calmer. Before going on vacation, decide how much time you’re going to spend working and when you’re going to do it. That way you’ll feel calmer about going offline for a few hours, Wolkin says. Turning your phone off may not be realistic for everyone, but turning off your ​email and social media notifications is one way to limit screen time while trying to relax at the beach and spend quality time with friends and family​.

4. Sleep more to re-energize. Little sleep ​mixed with high stress is a recipe for burning out. Besides making you irritable and tired, sleep deprivation can have negative consequences on your cognitive performance and efficiency, says Max Hirshkowitz, chairman of the board of the National Sleep Foundation​. “Catching up on sleep is good for your health, spirit and happiness,” he says. “Evidence shows people perform better when they get adequate amounts of sleep.” To feel rested and productive, the NSF says adults should aim for at least seven hours of sleep per night. “Reserve that time,” Hirshkowitz says. “Make it an important thing you need.”

5. Be present to revitalize your relationships.​ A few days off can rekindle relationships that have suffered because of your working life. A survey by Project: Time Off published in July found that not taking time off can hurt close relationships. Of ​the 1,214 U.S. adults surveyed​, the average worker misses about three events a year, the most common being a child’s activity. ​About 43 percent of people surveyed said they spend less than 20 hours a week with their family, yet 73 percent said spending time with family is important for a fulfilling life. “We’re cheating on our families with work,” says Katie Denis, senior director of Project: Time Off. She adds that it’s critical to make time for meaningful conversations while on vacation.​ ​Even a few hours of face-to-face time with your spouse or kids can make a difference, Osterle says. “Vacation is about connection above all else, the self-connection to nature and the earth and the connection to your loved ones,” she says. “It’s about getting present.”

6. Balance choices to relieve food guilt. Most people are going to drink on vacation — that’s a given, says Keri Gans, a registered dietitian and contributor to the U.S. News Eat + Run blog​. But​ setting a goal to avoid drinks with mini umbrellas​ will prevent you from feeling guilty about your choices later. “Stay away from the sweetened cocktails, the frozen drinks, the strawberry daiquiris,” she says, adding that it’s better to stick to drinks that don’t have a lot of added sugar. ​Gans also recommends planning healthy meals so you don’t settle for greasy fast food.​ But you’re still on vacation, so it’s OK to indulge in moderation. “Whether it’s at breakfast, lunch or dinner, allow yourself one more decadent choice than usual per day,” Gans writes in “7 Tips for Healthy (Enough) Eating on Vacation.”

7. Stay active to feel rejuvenated. Vacation should be relaxing, but Gans recommends people do more than lie on the beach and drink piña coladas all day. “It doesn’t mean you need to run every day if you’re clearly not a runner, but try new, fun activities like kayaking or going for a hike or checking out a new yoga studio,” she says. Exercise can also improve ​your mood and make you more energized throughout the day, according to the American Psychological Association. That extra energy will come in handy so you can take the kids sightseeing around town. 

8. Cultivate other interests to improve happiness. Branch out. “It’s essential to have outside hobbies from work,” says Phil Shils, physician assistant at Hospital Sisters Health System Medical Group​. To feel refreshed and happier at the office, Shils recommends ​trying new activities​ on vacation that you can continue throughout the year​, such as biking or playing tennis. “Any time you’re out of your routine, your brain remodels itself and refreshes,” he says.​ When the weekend rolls around, Clarke makes time for softball games in a local league. Even if it’s only for a few hours, she says getting away from her desk helps keep her mind off the stress of long days filled with back-to-back calls.

With all the calls, emails and high stress, it doesn’t take long before work starts to take a toll on your health. “If we get into a work vortex, it’s too easy to adopt a default stance of saying ‘no’ to people and activities that are replenishing for us,” Osterle says. “[Vacations] give us a chance to recalibrate.”​​

Vacation and the Art of Presence: Anais Nin on How To Truly Unplug and Reconnect Your Senses

by Maria Popova

Three decades before Susan Sontag lamented the “aesthetic consumerism” of vacation photography, which commodifies the experience by prioritizing its record over its livingness, and more than half a century before we came to compulsively catalog every private moment on the social web, Nin writes:

I am lying on a hammock, on the terrace of my room at the Hotel Mirador, the diary open on my knees, the sun shining on the diary, and I have no desire to write. The sun, the leaves, the shade, the warmth, are so alive that they lull the senses, calm the imagination. This is perfection. There is no need to portray, to preserve. It is eternal, it overwhelms you, it is complete…

Faced with the radically different disposition of the Mexican locals, she considers what they know about living with presence that the society from which she escaped does not:

The natives have not yet learned from the white man his inventions for traveling away from the present, his scientific capacity for analyzing warmth into a chemical substance, for abstracting human beings into symbols. The white man has invented glasses which make objects too near or too far, cameras, telescopes, spyglasses, objects which put glass between living and vision. It is the image he seeks to possess, not the texture, the living warmth, the human closeness…

Fifteen Simple Things You Can Do To Stay Happy At Work

Chloe Bryan & Vicky Leta outlines the simplest things we can do to increase our happiness at work, from beautifying our workspace or taking a walk to setting tiny goals or taking a break…

One Woman Photoshopped by 18 Countries: Beauty Standards Revealed

Here is further evidence of what most of us suspected that although ‘beauty might be in the eye of the beholder’ the beholder is subject to some pretty strong cognitive and cultural biases…

The same portrait of a woman was sent out to 18 freelance designers in 18 countries around the world with these simple instructions that were given by the market agency Fractl, which was commissioned for this project:

Photoshop her form. The idea is to Photoshop and retouch this woman to make her more attractive to the citizens of your country. We are looking to explore how perceptions of beauty change across the world. Multiple designers are involved. You can modify clothing, but her form must be visible. No nudity. All other changes, including those to her shape and form, are up to you.

“We focused on female designers, as we wanted a woman’s view of what her culture finds attractive and to understand more about the pressures they face,” the project says. Here are the Photoshopped images that were sent back…

“The goal of this project is to better understand potentially unrealistic standards of beauty and to see how such pressures vary around the world,” the project says.

The experiment found that…

Some of the designers kept the woman largely looking like herself, while others made her look like a new person altogether.

Some countries gave her an exaggerated hourglass figure, while others gave her an apparent BMI of 17.5, or near anorexic.

China and Italy returned the thinnest Photoshopped figures (China’s had an estimated BMI of 17), while Spain returned the heaviest.

“Beauty cannot be judged objectively, for what one person finds beautiful or admirable may not appeal to another,” the experiment concludes. “And the range of depictions found in our study appears to confirm this notion.”

Happiness At Work edition #128

You can find all of these and many more ideas in this collection …

I hope you find things here to use and enjoy.

“There are two kinds of people.  One kind, you can just tell by looking at them at what point they congealed into their final selves. It might be a very nice self, but you know you can expect no more suprises from it. Whereas, the other kind keep moving, changing… They are fluid. They keep moving forward and making new trysts with life, and the motion of it keeps them young. In my opinion, they are the only people who are still alive. You must be constantly on your guard against congealing.” 
― Gail Godwin

Happiness At Work #125 – What is the work you can’t not do?

Untitled (Alice Cunningham, installation and performance 2009)

Untitled (Alice Cunningham, installation and performance 2009)

The title of this post is taken from Scott Dinsmore’s call to action at the end of his TEDxGoldenGatePark talk:

How to find and do work you love

In this passionate oration Dinsmore recounts his own refusal to accept a life of deferred happiness at work, which he decides is like “putting of having sex until your old age…” and resolves instead to saturate himself in everything he needs to learn about how to build a flourishing work life for himself.  His experience and his distillation of 300 books results in this 3 step approach to finding and making your own happiness at work…

1.  Self-Mastery: become a self expert

Create your own compass by finding out what defines your success by

  • finding out what your unique strengths are – for example from the VIA Character Strengths self-assessment;
  • finding out what your priorities for making decisions are by knowing what your values are – “what your soul is made of”; and
  • finding out what defines positive emotion for you, by learning to recognise what you love to do

Once you have this framework you can start to identify what makes you really come alive.

2.  Mindset: push your limits and do the impossible

Everything was impossible until someone did it.  The things we have in our heads holding us back are just milestones waiting to be achieved.  Strengthen your bravery and push your physical limits: what’s the worse that can happen?  Make little incremental pushes of what you can do.

3.  Relationships: surround yourself with inspiring people

Help yourself by surrounding yourself with passionate people – because the people around you really matter.  Be with people who inspire possibilities.

What is the work you can’t not do?

Discover that…

It’s about doing something that matters to you and making the difference that only you could make.”  Scott Dinsmore.

Here are 8 Top Tips from happiness at work expert, Shawn Achor:

1.  Quieten some of the noise

2.  Believe success is possible

3.  Practice gratitude

4.  Create a positive ripple

5.  Involve others

6.  Strengthen relationships

7.  Re-think stress

8.  Use negatives to grow from

And these are CEO of Switch & Shift, Shawn Murphy’s 11 Characteristics of Meaningful Work

  1. Basic needs are met
  2. Work is perceived to be fulfilling
  3. Seeing clear connections seen own work fits and the bigger picture
  4. Feeling included – informed and in on things
  5. Feeling respected by peers and managers
  6. Feeling valued by organisation and managers
  7. Being able to regularly play to your strengths
  8. Deepening self awareness & personal mastery
  9. Strong united team relationships and helping others to flourish
  10. Balanced autonomy (independence) and collaboration (interdependence)
  11. Efforts and accomplishments are recognised

And here are our top tips for increasing your sense of accomplishment – pride and recognition – which we have built and adapted from Tony Schwartz’s Be Excellent at Anything: The Four Keys to Transforming the Way We Work and Live

  1. Pursue what you love.
  2. Do the hardest work first.
  3. Prioritise – and then work to your top priorities.
  4. Get started…
  5. Practice intensely. Work iteratively.
  6. Seek expert feedback, in intermittent doses.
  7. Take regular renewal breaks.
  8. Ritualise your practice.

Happiness At Work edition #125

You can find more ideas and stories on this theme in our new collection…

Happiness At Work #124 ~ Happy UN International Day of Happiness 2015

For the International Day of Happiness 2015 we’re inviting everyone to focus on their connections with others.

This campaign is a global celebration to mark the United Nations International Day of Happiness. It is coordinated by Action for Happiness, a non-profit movement of people from 160 countries, supported by a partnership of like-minded organisations.

A profound shift in attitudes is underway all over the world. People are now recognising that ‘progress’ should be about increasing human happiness and wellbeing, not just growing the economy.

March 20 has been established as the annual International Day of Happiness and all 193 United Nations member states have adopted a resolution calling for happiness to be given greater priority.

In 2011, the UN General Assembly adopted a resolution which recognised happiness as a “fundamental human goal” and called for “a more inclusive, equitable and balanced approach to economic growth that promotes the happiness and well-being of all peoples”.

In 2012 the first ever UN conference on Happiness took place and the UN General Assembly adopted a resolution which decreed that the International Day of Happiness would be observed every year on 20 March. It was celebrated for the first time in 2013.

For the very first International Day of Happiness in 2013, events took place all over the world and we celebrated hundreds of “Happy Heroes” – those people in our communities who do so much to bring happiness to others.

The 2014 Day of Happiness campaign asked people to share authentic images of what makes them happy to “Reclaim Happiness” back from the fake commercial images of happiness that we are so often bombarded with. Many tens of thousands of people shared images and the social reach was estimated to be over 13 million people globally.

International Day of Happiness, 20 March 2015 – 7 Billion Others

“Once you start listening to music, you’ll feel happiness deep down your heart.”

Video portraits from Italy, India, South Africa, Algeria, Cambodia, Chad, and the USA to mark the International Day of Happiness.

On selected international days the United Nations Regional Information Centre for Western Europe (UNRIC), in partnership with the Good Planet Foundation, shares clips from the ‘7 billion Others’ project to communicate the dreams, hopes, and fears of citizens from all over world.

International Day of Happiness: Just how happy are you?

BBC News

Have you ever thought about what truly makes you happy?

It is a question the United Nations is asking us to think about, because it has branded Friday 20 March the International Day of Happiness.

The pursuit of happiness is in fact a very serious business, with experts claiming that loneliness can be twice as deadly as obesity.

See the video of Tim Muffett’s report for the BBC here

How to use staff happiness to boost your business

by Margaret Harris for The Sunday Times Business Times

Research by executive search company Korn Ferry has found that happy employees are good for business: happy staff generate more sales and are better at taking on challenges than those who are miserable in their jobs.

Michelle Moss, director of assessments at Korn Ferry’s alliance partner Talent Africa, said of the research: “Traditionally, staff members worked seriously hard on the job and had fun after hours, at the weekend or in retirement. Today, you are encouraged to be happy in your work and have fun making your workaday contribution.”

Moss has the following advice:

To increase their staff members’ happiness, some big companies provide on-site gyms, hair salons and other services. “The aim is higher staff retention, but the essential building block is employee happiness at the workplace,” she said;

Give staff “happiness injections” to motivate them when the job threatens to overwhelm them. These may take the form of support services, perks or efforts to make work more satisfying;

This process can sound manipulative, but it benefits the workers and the company: people feel good about themselves because they feel valued by their employer;

Celebrating wins, no matter how small, can help raise team spirit and lift morale;

and

Companies with happy employees are likely to be rewarded with increased productivity, lower absentee rates, contained recruitment costs and an easy flow of ideas.

read the original article here

Happy – 2015 UN International Day of Happiness – Pharrell Williams

UN to Create a Playlist of Happiness

What is happiness? The United Nations is teaming up with pop stars to create a playlist that asks, in musical form, that eternal question.

A campaign launched Monday is asking listeners around the world to post through social media the songs that make them happy, with the playlist to be revealed Friday on the UN-declared International Day of Happiness.

The curators who will assess the responses and determine the playlist include the British singer-songwriters Ed Sheeran and James Blunt, US singer-songwriter John Legend, French DJ David Guetta and the Portuguese pop star David Carreira.

UN Secretary-General Ban Ki-moon, who is not generally known for his rock star persona, announced the initiative in an MTV-style video in which he offered his vote for Stevie Wonder’s 1970 hit “Signed, Sealed, Delivered.”

Ban said that the song – also known to be a favorite of US President Barack Obama – represented his hopes for a successful agreement on climate change at a UN-led conference in Paris later this year.

The United Nations in 2012 declared an International Day of Happiness – which coincides with the first day of spring in the Northern Hemisphere – after an initiative by Bhutan, the Himalayan land that measures a “Gross National Happiness” instead of a standard economic indicator.

“On this day we are using the universal language of music to show solidarity with the millions of people around the world suffering from poverty, human rights abuses, humanitarian crises and the effects of environmental degradation and climate change,” Ban said.

Last year, the International Day of Happiness invited music fans around the world to dance to Pharrell Williams’ hit “Happy,” creating a viral sensation.

The campaign, which did not specify restrictions on genre, asked music fans to post songs on social media with the hashtag #HappySoundsLike. The playlist will be released by streaming service MixRadio.

read the original article here

Five Ways Music Can Make You Healthier

You might use music to distract yourself from painful or stressful situations, too. Or perhaps you’ve listened to music while studying or working out, hoping to up your performance. Though you may sense that music helps you feel better somehow, only recently has science begun to figure out why that is.

Neuroscientists have discovered that listening to music heightens positive emotion through the reward centres of our brain, stimulating hits of dopamine that can make us feel good, or even elated. Listening to music also lights up other areas of the brain — in fact, almost no brain centre is left untouched — suggesting more widespread effects and potential uses for music.

Music’s neurological reach, and its historic role in healing and cultural rituals, has led researchers to consider ways music may improve our health and wellbeing. In particular, researchers have looked for applications in health-care — for example, helping patients during post-surgery recovery or improving outcomes for people with Alzheimer’s. In some cases, music’s positive impacts on health have been more powerful than medication.

Here are five ways that music seems to impact our health and wellbeing.

Music reduces stress and anxiety

Research has shown that listening to music — at least music with a slow tempo and low pitch, without lyrics or loud instrumentation — can calm people down, even during highly stressful or painful events.

Music can prevent anxiety-induced increases in heart rate and systolic blood pressure, and decrease cortisol levels—all biological markers of stress. In one study, researchers found that patients receiving surgery for hernia repair who listened to music after surgery experienced decreased plasma cortisol levels and required significantly less morphine to manage their pain. In another study involving surgery patients, the stress reducing effects of music were more powerful than the effect of an orally-administered anxiolytic drug.

Performing music, versus listening to music, may also have a calming effect. In studies with adult choir singers, singing the same piece of music tended to synch up their breathing and heart rates, producing a group-wide calming effect. In a recent study, 272 premature babies were exposed to different kinds of music—either lullabies sung by parents or instruments played by a music therapist—three times a week while recovering in a neonatal ICU. Though all the musical forms improved the babies’ functioning, the parental singing had the greatest impact and also reduced the stress of the parents who sang.

Though it’s sometimes hard in studies like this to separate out the effects of music versus other factors, like the positive impacts of simple social contact, at least one recent study found that music had a unique contribution to make in reducing anxiety and stress in a children’s hospital, above and beyond social contributions.

Music decreases pain

Music has a unique ability to help with pain management. In a 2013 study, sixty people diagnosed with fibromyalgia — a disease characterised by severe musculoskeletal pain — were randomly assigned to listen to music once a day over a four-week period. In comparison to a control group, the group that listened to music experienced significant pain reduction and fewer depressive symptoms.

In another recent study, patients undergoing spine surgery were instructed to listen to self-selected music on the evening before their surgery and until the second day after their surgery. When measured on pain levels post surgery, the group had significantly less pain than a control group who didn’t listen to music.

It’s not clear why music may reduce pain, though music’s impact on dopamine release may play a role. Of course, stress and pain are also closely linked; so music’s impact on stress reduction may also partly explain the effects.

However, it’s unlikely that music’s impact is due to a simple placebo effect. In a 2014 randomised control trial involving healthy subjects exposed to painful stimuli, researchers failed to find a link between expectation and music’s effects on pain. The researchers concluded that music is a robust analgesic whose properties are not due simply to expectation factors.

Music may improve immune functioning

Can listening to music actually help prevent disease? Some researchers think so.

Wilkes University researchers looked at how music affects levels of IgA — an important antibody for our immune system’s first line of defence against disease. Undergraduate students had their salivary IgA levels measured before and after 30 minutes of exposure to one of four conditions — listening to a tone click, a radio broadcast, a tape of soothing music, or silence. Those students exposed to the soothing music had significantly greater increases in IgA than any of the other conditions, suggesting that exposure to music (and not other sounds) might improve innate immunity.

Another study from Massachusetts General Hospital found that listening to Mozart’s piano sonatas helped relax critically ill patients by lowering stress hormone levels, but the music also decreased blood levels of interleukin-6 — a protein that has been implicated in higher mortality rates, diabetes, and heart problems.

According to a 2013 meta-analysis, authors Mona Lisa Chanda and Daniel Levitin concluded that music has the potential to augment immune response systems, but that the findings to date are preliminary. Still, as Levitin notes in one article on the study, “I think the promise of music as medicine is that it’s natural and it’s cheap and it doesn’t have the unwanted side effects that many pharmaceutical products do.”

Music may aid memory

My now-teenage son always listens to music while he studies. Far from being a distraction to him, he claims it helps him remember better when it comes to test time. Now research may prove him right—and provide an insight that could help people suffering from dementia.

Music enjoyment elicits dopamine release, and dopamine release has been tied to motivation, which in turn is implicated in learning and memory. In a study published last year, adult students studying Hungarian were asked to speak, or speak in a rhythmic fashion, or sing phrases in the unfamiliar language. Afterwards, when asked to recall the foreign phrases, the singing group fared significantly better than the other two groups in recall accuracy.

Evidence that music helps with memory has led researchers to study the impact of music on special populations, such as those who suffer memory loss due to illness. In a 2008 experiment, stroke patients who were going through rehab were randomly assigned to listen daily either to self-selected music, to an audio book, or to nothing (in addition to receiving their usual care). The patients were then tested on mood, quality of life, and several cognitive measures at one week, three months, and 6 months post-stroke. Results showed that those in the music group improved significantly more on verbal memory and focused attention than those in the other groups, and they were less depressed and confused than controls at each measuring point.

In a more recent study, caregivers and patients with dementia were randomly given 10 weeks of singing coaching, 10 weeks of music listening coaching, or neither. Afterwards, testing showed that singing and music listening improved mood, orientation, and memory and, to a lesser extent, attention and executive functioning, as well as providing other benefits. Studies like these have encouraged a movement to incorporate music into patient care for dementia patients, in part promoted by organisations like Music and Memory.

Music helps us exercise

How many of us listen to rock and roll or other upbeat music while working out? It turns out that research supports what we instinctively feel: music helps us get a more bang for our exercise buck.

Researchers in the United Kingdom recruited thirty participants to listen to motivational synchronised music, non-motivational synchronised music, or no music while they walked on a treadmill until they reached exhaustion levels. Measurements showed that both music conditions increased the length of time participants worked out (though motivational music increased it significantly more) when compared to controls. The participants who listened to motivational music also said they felt better during their work out than those in the other two conditions.

In another study, oxygen consumption levels were measured while people listened to different tempos of music during their exercise on a stationary bike. Results showed that when exercisers listened to music with a beat that was faster and synchronous with their movement, their bodies used up oxygen more efficiently than when the music played at a slower, unsynchronised tempo.

According to sports researchers Peter Terry and Costas Karageorghis, “Music has the capacity to capture attention, lift spirits, generate emotion, change or regulate mood, evoke memories, increase work output, reduce inhibitions, and encourage rhythmic movement – all of which have potential applications in sport and exercise.”

read the original article here

Pharrell reminds kids to be happy on U.N. International Day of Happiness

Singer Pharrell Williams urges kids to seek happiness during the United Nation’s program for the International Day of Happiness.

Your Happiness Is Part of Something Bigger

by , Director of Action for Happiness

This Friday is not just the first day of spring, it is also the International Day of Happiness – a day to celebrate the things that contribute to human wellbeing and a flourishing society.

One of the strongest findings from all the research about wellbeing is the vital importance of our relationships. We are a deeply social species and we thrive when we’re closely connected to others. But modern society is undermining rather than enhancing these connections.

Our cities and public spaces are increasingly crowded, but more of us are living alone and fewer of us know our neighbours. The digital age promises endless connectivity, but we have fewer face-to-face interactions and often find ourselves paying more attention to the smartphone in our hand than the people we’re with.

The effects of this are devastating. Loneliness has been shown to be twice as deadly as obesity and is now becoming an epidemic among young adults as well as older people. Social isolation is as likely to cause early death as smoking.

Fortunately, there are lots of ways we can start to put this right. In particular, we need to give much greater priority to helping people at risk of loneliness and isolation and supporting the many excellent initiatives that address these issues, includingcampaigns, befriending services, social prescribing, helplines and more.

But this is also about how we treat the people around us in our daily lives. We can each play our own small but meaningful part in helping to create a happier, more connected world.

The theme for this year’s International Day of Happiness is “Your happiness is part of something bigger” – highlighting the importance of these small, everyday connections with others. The aim is to encourage people, wherever they are in the world, to reach out and make more positive connections with the people around them.

This can include simple everyday actions – like chatting to a neighbour, reconnecting with an old friend or sharing a few friendly words with a stranger in the supermarket.

Or it could be something more unusual. For example, Action for Happiness activists (or ‘Happtivists’ as they like to call themselves) are planning Positive Flash Mobs in various major cities, including Amsterdam, Barcelona, Bucharest, Kiev, London, Milan, Perth and Washington DC. The aim is to transform places where we normally ignore each other – like busy streets or train stations – into places of friendliness and connection.

And in the online world, many thousands more people will be supporting the day by sharing inspiring personal messages and images using the#InternationalDayOfHappiness hashtag. Our online relationships will never be quite as valuable as those we have in person, but the internet can still be a great tool for creating more positive connections.

Of course, just one day focused on spreading happiness is not enough by itself; it needs to be the trigger for wider and more sustained changes. That’s why Action for Happiness, the non-profit movement behind this campaign, is also working to encourage on-going action across society, through initiatives like Happy Cafés and theAction for Happiness course.

So if you’d like to help transform our disconnected society into a friendlier, happier and more connected place, visit www.dayofhappiness.net and download your free Happiness Pack which has lots of suggestions for how to get involved.

The International Day of Happiness will be more than just a fun celebration, it will also help to remind us all that the world is a better place when we connect with and care about the people around us.

As Mark Twain once said: “The best way to cheer yourself up is to cheer someone else up”.

read the original article here

The Key To Our Happiness Is Connection, Not Competition

There are two different sides to human nature. Both are important, but the balance between them has huge implications for our wellbeing, culture and future.

One side of our nature is self-interested. This is our in-built instinct to do whatever we can to survive and thrive, often at the expense of others. The other side is co-operative and leads us to help others even when there is no direct benefit for ourselves.

Although Charles Darwin is normally associated with the “survival of the fittest” theory, he also believed that our natural instinct was to care for others. In The Descent of Man he wrote that the communities most likely to flourish were “those with the most sympathetic members”, an observation backed up by research that we are wired to care about each other.

But we have such a strong cultural narrative about the selfish side of humanity that we adopt systems and behaviours that undermine our natural co-operative tendencies. This starts in schools, where the relentless focus on exams and attainment instills in young people the idea that success is about doing better than others. It continues in our marketing culture, which encourages conspicuous displays of consumption and rivalry.

It’s found at the heart of our workplaces, where employees compete with each other for performance-related rewards. It’s behind the self-interested behaviour that makes it so hard to overcome major societal challenges such as climate change.

This “get ahead or lose out” ethos not only fails to promote the better side of our nature, it’s also deeply flawed. In schools, helping young people to develop social and emotional skills doesn’t just enhance their wellbeing, it’s also been shown to boost their performance.

In workplaces, research from Adam Grant, professor of management at the University of Pennsylvania’s Wharton School shows that “givers” – people who help others without seeking anything in return – are more successful in the long term than “takers” – who try to maximise benefits for themselves, rather than others.

For society as a whole, the World Happiness Report 2013, a major global study, found that two of the strongest explanatory factors for national wellbeing are levels of social support and generosity. Our success as a society directly depends on the extent to which we see each other as a source of support rather than a source of threat.

Today is the International Day of Happiness and this year’s theme is “your happiness is part of something bigger”, focusing on the importance of connecting with and caring about the people around us. This matters for sustainability for three significant reasons.

Firstly, it is a timely reminder of the importance of collaboration and the need for systems thinking, both within and across organisations. This is the only way we can solve the major challenges in our increasingly complex and interconnected world.

Secondly, it links to the growing body of evidence including a recent paper from the University of Warwick that shows when people feel happier and more connected they are more productive at work. Dr Teresa Belton, researcher and visiting fellow at the University of East Anglia, has also shown it leads people tobehave in more environmentally sustainable ways.

Thirdly, the deeper message behind the International Day of Happiness is the need for a radical shift in the way we measure progress. This moves us away from chasing GDP growth at all costs and towards a more holistic view of wellbeing as the ultimate goal, taking future generations into account too.

This doesn’t just matter for business leaders and policy makers, it relates to the way that we each behave as individuals and how we treat others in our communities and working lives.

Today people all around the world are taking small actions to create more positive connections with others around them, whether at the office, in the shops, on the train or in their neighbourhood. These tiny moments of friendliness and co-operation aren’t trivial and meaningless; they are the vital lifeblood of a good society.

read the original article here

RSA Animate – The Empathic Civilisation

Bestselling author, political adviser and social and ethical prophet Jeremy Rifkin investigates the evolution of empathy and the profound ways that it has shaped our development and our society. Taken from a lecture given by Jeremy Rifkin as part of the RSA’s free public events programme.

Happiness At Work edition #124

You can find all of these articles and many more in our latest collection here

Happiness At Work #123 ~ Breathe. Breathe. Breathe. Take the next step…

This post collects together some different ideas about why pausing and making time for quietness and simply to breathe is essential to our happiness at work, along with some practical approaches and techniques for doing this.

When did you last think about your breathing?

For as long as we are alive, we are guaranteed to keep breathing whether we think about it much or not: no matter what we do or do not do, think or do not think, we will keep right on breathing. But just as with any other aspect related to our normal body function, most of us are likely to only really think about what is happening to us when we notice a problem or difficulty: we are out of breath or having to breathe extra hard or feel our breath racing away on us or need to stop and catch our breath or to get our breath back.

Perhaps normal breathing is a bit like the way we tend to think about silence and not talking, a kind of nothing, or, at best, a neutral state that is primarily inactive and passive. But, just as silence and not saying anything can be one of the most potent, active and consciously vital actions we can bring to our encounters and the people we engage with, so, too, can breathing be one of the most enlivening, empowering, sustaining, and rebalancing actions we can take.

Rather than an absence of action, our ability to be silent effectively and productively demands that we learn how to be skilled, alert and attentive listeners.

We also need to learn how to become expert at breathing.

And If we become more conscious, deliberate, flexible and skilled at breathing we will get from this to . . .

  •  …feel more confident and more truly ourselves;
  • …grow and continually renew our sense of capability and influence over the world we inhabit;
  • …quiet, calm and control feelings of anxiety, stress or terror in times of panic or unsureness;
  • …fire our inspiration into life and trust our unconscious minds to bring us the ideas and solutions we need;
  • …radiate an animated, dynamic and receptive presence and come across to people as bright, charismatic and attractive;
  • …and take us across a creative leap from our personal breathing practices into something more profound and collective that can affect the vibrations and creative possibilities of our encounters in groups.

Simply by becoming better at breathing opens up for us a myriad of fresh possibilities around us. If we practice even very simple breathing exercises over time, we will build a stronger, more resilient sense of confidence, ease and energy that can lead us to feel more intensely open, enlivened by and connected into the world and its people.

And better breathing not only makes us feel more alive and vital, it significantly adds to our overall and long-term health and well-being.

As the mainstream scientific community begins to assimilate the growing body of research that points to our ability to re-wire our brains, breath practices are emerging as one important methodological family from which we can draw in order to actively co-create ourselves and influence the flavour of our life experience.  So breathe, breathe, breathe!  Whether it’s a slow change in a habitual thinking pattern or an ecstatic experience of divine union that you are seeking, the breath can take you there.  (Rev. James Reho)

As well as the articles that follow, you can also find practical ways to develop your breathing awareness and expertsie in our toolkit: Six Ways Of Breathing, which link breathing practice to:

  • Breathing to Feel More Alive, Whole & Connected ~ Everyday Breathing Exercises
  • Breathing for Renewal ~ Exercises for Taking Time Out to Breathe
  • Breathing for Recovery ~ Building Resilience and Regaining Balance
  • Breathing Ideas Into Life ~ Exercises to Ignite New Ideas and Trust Unconscious Thinking
  • Breathing for Presence ~ Exercises to help Build Confidence and Presence
  • Breathing for Creative Collaborations ~ Exercises to Help Unleash and Harness your Creativity in Groups

10 Places To Find Time To Think

by Time Management Ninja

Once your day gets going, it never seems to stop.

Busyness. Interruptions. Noise.

You feel like you can’t get a moment to think, time to plan, or even a moment to collect your thoughts.

If only you could find a place to stop and think about your day.

Finding Time to Think

It’s just run, run, run… all day long.

In the hurried pace of your day, you find it difficult to stop and think.

Wouldn’t things be easier if you could stop for a moment to plan what you are doing? Prioritise your work? And even decide what you shouldn’t be doing?

With noise and interruptions in the workplace, it can be hard to get time to think. Even harder to find a place to get some peace and quiet.

You need to ask, “Where can I find a place to think?”

Even in the busiest environments there are locations to get away and plan for a few minutes.

Here are 10 Places to Find Time to Think:

  1. In Your Car – The next time you are driving in your car, try the following experiment: Turn off your radio. Put your cellphone out of reach. (You shouldn’t be using it in the car anyway.) Then, listen to the silence. I bet you won’t be able to drive more than a quarter of a mile before you start to hear the thoughts in your head.
  2. Before Everyone Wakes Up – OK, this is a time, not a place, but the early morning before the world gets up is a great time to think for yourself. Whether it is just you, or you are getting up before the morning kid chaos, find time for yourself before the day begins.
  3. In Your Office – If you are fortunate enough to have an office for your job, shut the door and get some planning done. (Yes, you can shut the door.) Then when you are done, you can open the door and re-engage your team.
  4. Go Outdoors – Going for a walk outside is a great way to get some peace. You don’t have to go deep into nature. (Although that can be great, too). Many workplaces have walking paths or simply sidewalks where you can go for a quick walk and recoup your thoughts.
  5. At the Coffee Shop – Personally, I am not the Starbucks type. However, many people find isolation in the public noise of coffee shops. Find a table in a secluded corner and get some work done. (Or bring the coffee shop to you with an app like Coffitivity.)
  6. In Your HeadphonesUse your headphones to create your own privacy. Shut out the noise. Play your favourite music. Even silent headphones can bring privacy and the expectation that you are not to be disturbed.
  7. In the Library – There is a reason why libraries have a “quiet rule.” Go there to find a silent place to think and plan. And if someone is making noise, you are justified in saying, “Shhhhh!”
  8. The Unused Conference Room – If your workplace has unused meeting space, make a meeting with yourself. Take advantage of empty meeting space to get work done.
  9. At Lunch – It’s nice to go out to lunch with the gang, but sometimes it’s helpful to book lunch with yourself.  Feed your body and your mind with a lunch date alone to think and plan the rest of your day or week.
  10. The Secret Place – Every workplace has one. The secret room, hidden nook, or unknown alcove that only a few people know. Find your own secret corner to hide away and get some quiet time

A Place for Your Thoughts

You can find a place to take the time to think about and plan your day.

Depending on your circumstances or work place, you might need to get creative. However, getting some “think time” for even a few minutes can boost your productivity in a big way.

Today, go find your quiet place and take time to gather your thoughts and ideas.

read the original article here

12 Totally Unexpected Ways to De-stress

by Aja Frost for The Muse

Have you ever heard exercise helps you de-stress? What about meditation or deep breathing? We don’t know about you, but we’re a little tired of being told the same de-stressing techniques over and over. So here you go: 12 relaxation suggestions that (we hope) you haven’t seen before.

  1. Go on: Drop an F-bomb or 10. Just not where your boss can hear.(Scientific American)
  2. Make a beeline to the office kitchen and sniff an apple. Not only will the scent ward off headaches, it can make you less stressed. (Eating Well)
  3. Massage your ears. No, seriously: The action releases endorphins! (Zen Habits)
  4. Start pacing. That’s what one super successful entrepreneur does when he’s deep in thought. (Tech Co.)
  5. If you’re at your computer, try shutting it down and working on a task that doesn’t involve a screen. (Psych Central)
  6. There are actually foods that calm you down. We suggest eating them.(NPR)
  7. Green is the new black! Turns out having a plant on your desk relaxes you.(Forbes)
  8. You might want to close your office door for this one, but listening to head-banging music and rocking out will help you release all that nervous energy.(Inc.)
  9. If you’ve got 20 minutes to spare, looking at fractals (like a picture of snowflakes or ocean waves) will make your brain happy. (Everyday Health)
  10. What have you accomplished today? Whether it’s big or small, tell yourself—out loud—what an awesome job you did. (Reader’s Digest)
  11. Blowing up a balloon forces you to practice deep breathing, so make a run to the drug store. Or just take a deep breath. (U.S. News & World Report)
  12. conceptualise stress as a good thing. It’s your body’s way of preparing your for a challenge. (The Muse)

read the original article here

Letting Your Mind Wander Can Make You More Productive

It’s estimated that we spend nearly 50 percent of our waking lives in a state of daydreaming.

For something we do so often, mind-wandering sure has a bad reputation. It’s often described as a mindless activity – one that makes us more lazy, unproductive and dissatisfied with our lives. A Harvard study even concluded, “A wandering mind is an unhappy mind.”

But why would we so readily spend half of our lives engaged in a fundamentally purposeless activity? The answer is that we don’t – a wealth of new research in psychology and neuroscience suggests that daydreaming is anything but purposeless.

In fact, these self-generated thoughts might make us more creative and productive, and may even bring meaning to our lives.

“We (and others) have been arguing that daydreaming serves a function — evolution would have not let so much metabolic energy go to waste,” Dr. Moshe Bar, cognitive neuroscientist and author of a new, surprising study on the subject, told The Huffington Post. “It helps us prepare for the future, plan, think about self and others, and generally engage in mental simulations that facilitate our interaction with the environment.”

But in addition to staving off boredom and giving us the opportunity to reflect, Bar’s research suggests that daydreaming might make us more productive at the task at hand – even as it offers us an opportunity to allow our minds to run wild.

Bar and his colleagues were able, for the first time, to induce mind-wandering in study participants… Participants reported daydreaming most when stimulation was focused on the frontal lobe of the brain. While daydreaming and control might seem antithetical – mind-wandering seems to involve a lack of attention, while executive function plays a role in regulating attention — the researchers hypothesised that there might be a connection between the two. Both brain regions are involved in organising and planning for the future, for example.

But the researchers made another, more surprising finding: Rather than distracting the participants from the task at hand, when researchers induced mind-wandering in the participants, it actually improved performance on the number-tracking task. Mind-wandering seems to enhance the participants’ cognitive ability, helping them to succeed at the task while also allowing them to enjoy some pleasurable mental diversions.

Bar suggested that this improvement is due to the fact that mind-wandering combines the thought-controlling activity of the executive network, and the thought-freeing activity of spontaneous daydreaming, which occurs across the brain’s broad default mode network. The activation of multiple brain regions during mind-wandering, Bar says, “may… contribute to the ability to stay successfully on-task while the mind goes off on its merry mental way.”

“What I think is cool about this study is that it’s possible that the stimulation simultaneously increased activation of working memory (allowing for greater focused attention) and increased mind-wandering,” psychologist Scott Barry Kaufman, who specialises in daydreaming and creativity but was not involved in this study, told The Huffington Post. “If true, this would suggest that attention and mind-wandering need not be at odds with each other and can even facilitate each other.”

As Kaufman suggested, the study points to a harmony between mind-wandering and mindful mental states, which we tend to think of as being at odds with each other. In fact, mind-wandering may not be defined by the inability to pay attention so much as the ability to draw attention inward – to our own thoughts, reflections and dreams.

read the original article

What Mindfulness and Daydreaming Have to Do with Getting Things Done

“You can only feel good about what you’re not doing when you know what you’re not doing.” (David Allen, author of Getting Things Done.)

This podcast on productivity tips for the 21st century conditions we are now working in includes:

  • Why it’s increasingly important to find ways to keep your head clear and stay productive
  • The addictions that constant updates via smartphones are causing
  • The myth of multi-tasking (it doesn’t work when trying to be productive)
  • The 2 Minute Rule – any email you can answer in 2 minutes or less, you should reply to right away
  • How to focus on only what you are doing instead of being distracted by all your other to-dos
  • The importance of day dreaming after doing something productive
  • How to have a “mind like water” and how that helps you react properly to situations
  • The difference between having direction and having discipline

read the original article here

Making happiness count at the workplace

An organisation that proactively creates and spreads happiness at work is better off

adapted from an article by Carole SpiersBBC Guest-Broadcaster and CEO of a business management consultancy based in London.
March 20 is the International Day of Happiness, now celebrated throughout the world and confirmed as such by the UN in 2012. The day recognises that ‘happiness is a fundamental human goal’ and calls upon countries ‘to approach public policies in ways that improve the well-being of all people’.

Being happy at work is one of the keys to being truly happy in life as most people spend 20 to 30 years working, which is about 30 per cent of the average human lifespan.

There are, of course, many factors that impact professional happiness, including business relationships, professional development, work-life balance, environment and organisational culture. Obviously, you have no control over whether your employees are happy at home, but you do have some control as to how happy they are at work.

And if you don’t know if your employees are happy, then why not ask them? If your team is working in a positive atmosphere, this will be reflected in their performance levels, and while the additional cost to you is zero, gains can be substantial.

So let’s look at small actions that can make big differences:

Value and Appreciate

This is top of my list. Make sure that the company’s culture values its human resource and that employees don’t feel as if they are just an insignificant part of an impersonal system. Bosses and team leaders should tell their team that they are appreciated. A simple ‘thank you’ Post-It note left on someone’s computer will probably be kept for many years.

Celebrate

Strengths-based leadership is proven to bring huge increases in productivity, creativity, engagement, commitment, confidence and risk-taking.  Focus on what is already working especially well – successes and achievements – at least three and even five times as much as any negatives and performance weaknesses.  Celebrate team triumphs, employee of the month, as well as birthdays, births, etc. There are always reasons for a celebration … so why not share in someone else’s joy? And doing with this something special to eat helps to make it even more of a shared experience.

Quiet room

Sometimes people need to speak in confidence with someone else. A small room with comfortable chairs and a coffee table could provide this staff amenity.  But even more than this, a lovely space where it is legitimate and valued for people to go and ‘just think’ for a bit can add miracles to what people then go on to do.

Smiling co-workers

A smile costs nothing but has immense value. Any day seems to go better when you are surrounded by colleagues who smile and are willing to help you.  All emotions are contagious and spread from person to person – so you may as well increase the spread of happiness across your team.

Welcome

Care about people’s experience in activities you lead as much you care about the results they need to achieve.  Be a friendly host. Welcome visitors or staff members to your department with a smile. It is sometimes difficult to summon up the courage to go and see someone in a large department, but if each office had a list of names of people and their pictures on the wall outside, then this could encourage people to come in.

Getting to know you

You may have worked with your colleague for many years but I wonder if you know what they do when they go home? Once a month, individuals could give a talk, at lunchtime, about their favourite hobby or interest.

Brainstorming sessions

Set time aside each week to get your team together to have brainstorming sessions. You will be amazed by the mountain of ideas of hidden creativity, just waiting to be unleashed. Have a suggestion board where employees’ ideas would be considered and constructive feedback given. Appoint an ‘ideas champion’ to follow through accepted ideas.

Meet the Management

Maybe once a month, managers could attend a lunch arranged by different members of their team. One month it could be Asian style, another month Indian or Iranian, etc. Whoever is responsible for the meal could give a few minutes of presentation on their individual culture and the food that has been prepared.

A unique benefits package

This could include staff discounts or free gym membership, or free parking.

Flexible schedule/hours

Being able to leave the office by arrangement when you have personal business to take care of, is something that makes any company position, extra special.

In the current economic climate, many companies struggle to gain market share. Fortunately, leaders are beginning to realise that the smartest way to gain competitive advantage is through employee engagement — that means ensuring an environment where it is pleasurable to work.

read the original article here

3 Reasons Why Today’s Leader Needs Mindfulness Meditation

Marketing and business development expert, Deborah Holstein, highlights just three of the benefits of mindfulness for business…

Many people hear the term mindfulness meditation and instantly their eyes narrow with alarm or roll back into their heads. I think I can see the thought bubble over their head flashing “Yes, I know, I know…but I’m trying to build a career here! I don’t have the time!” Because in the busy life of today’s leader (or rising leader) there never seems to be enough time for anything, much less 15 minutes a day for mindfulness meditation. That’s a mistake.

If you do not practice mindfulness, you may be short shrifting your career because you are neglecting to develop critical skills you need to grow and thrive in your career — and in the rest of your life.

Here are 3 reasons why cultivating mindfulness through meditation is necessary for your success.

Mindfulness changes your brain – for the better

You may already be aware of the many health benefits of meditation: lower blood pressure, less inflammation, pain management, to name a few. You may not yet have heard that research has also shown that mindfulness meditation also benefits your brain.

In fact, with a regular meditation practice, the source of your “lizard brain” (the amygdala) actually begins to shrink. And as this primal region of your brain shrinks, the area of your brain associated with higher order thinking (the prefrontal cortex) — awareness, concentration and decision making — becomes thicker. These brain benefits were visible within just 8 weeks and correlate with the amount of time devoted to meditation.

Leaders need take on bigger and ever more complex business challenges, so you need every edge. Starting your regular mindfulness meditation practice now — whether you’re already an executive or plan to be one someday — is like money in bank because the brain benefits will be there when you need it.

Your stress hurts your team

A leader’s stress is contagious. Your team members who see you under stress – tired, frazzled and unfocused – will experience empathic stress responses including increased cortisol. And if you allow your stress to progress into full fledged burnout your team is far more likely to mirror your negative attitudes. This is especially dangerous in today’s open workspace environments because there isn’t an office door to shut to prevent your team from “catching” your stress or burnout.

For all leaders, a big portion of your day-to-day is about motivating and inspiring your team. You don’t want to increase your team’s stress or hurt their health or productivity so you need to be in control of your emotions and proactively managing your stress – all things that stem from a practice of mindful meditation.

Leaders need more soft skills

As a leader, your role – and your value to the organisation – changes from being the one “doing” the work, to being the one ensuring the “right” work gets done. And all the work gets done by and with other people. This means that as you rise in an organisation more and more of your success depends upon your ability to effectively communicate, motivate and mediate.

A mindfulness meditation practice teaches you to be present and more aware of the meta messages inherent in any interpersonal exchange. Truly listening to your team and colleagues and staying aware of their emotional responses — both expressed and not — will help you to most effectively adapt your communications and responses for the best result.

read the original article here

Work hard, work harder: How we’re screwing up the pursuit of happiness.

by GLAIN for The Executive Roundtable

Once upon a time, in a work galaxy far, far away, there was a mantra that companies used to use. It went like this: work hard, play hard. Over the past decade (or possibly more), the mantra has changed to work hard, work harder as companies move their focus from why they do what they do, to a single minded drive to make money and increase shareholder value. Sure, there are a few bright sparks on the horizon. A handful of companies are bringing back the drive for purpose – Zappos, G Adventures, Whole Foods to name a few – but they are overwhelmingly few and far between. In my observation, this quest for the almighty dollar is wreaking a boatload of misery into our work lives… and our homelives…

If you’re feeling like you’re in a never ending numbers grind at work, try changing the focus. Here are a few very simple ways I do this at The Executive Roundtable:

  1. I open our weekly team meetings asking people to share something great that happened to them the week before – personal or work related. Whatever makes you feel good.
  2. We celebrate progress… even when we’re behind on budget. We look at what we’ve accomplished.
  3. We take time to appreciate each other’s contributions by sharing peer feedback.
  4. I make a list of 5 of our members that I haven’t spoken to in a while and reach out to see how they’re doing and share a laugh.
  5. I get inspired by reading an inspiring book, watching a TED Talk or writing a blog post like this one that I think might help others.

As many of you head into the March Break week with your families, think about how you can bring more happiness and balance into your life by taking the emphasis off money and material objects and putting it onto the things that ultimately matter most: love, relationships and community.

read the original article here

Nine Steps To Work-Place Happiness

To achieve greater happiness at work, you don’t need your boss to stop calling you at night. You don’t need to make more money. You don’t need to follow your dream of being a sommelier, or running a B&B in the Cotswolds. The biggest obstacle to happiness is simply your belief that you’re the prisoner of circumstance, powerless before the things that happen to you. We create our own experience. Here are nine steps to happiness at work:

1. Avoid “good” and “bad” labels: When something bad happens, don’t beat yourself up. Instead, when you make an error, be aware of it without passing judgment. Do what you have to do, but don’t surrender your calmness and sense of peace.

2. Practice “extreme resilience: Extreme resilience is the ability to recover fast from adversity. You spend too much time in needless, fruitless self-recrimination and blaming others. You go on pointless guilt trips and make excuses that you know are fatuous. If you’re resilient, you recover and go on to do great things.

3. Let go of grudges: A key to being happy at work is to let go of grudges. Consciously drop the past. It’s hard, but with practice you will get the hang of it.

4. Don’t waste time being jealous: When you’re jealous you’re saying that the universe is limited and there’s not enough success in it for me. Instead, be happy, because whatever happened to him will happen to you in your current job or at another company.

5. Find passion in you, not in your job: Sure, you can fantasise about a dream job that pays you well and allows you to do some kind of social good, work with brilliant and likable colleagues and still be home in time for dinner. But be warned against searching for that perfect position, or even believing that it exists. Instead, change how you think about your current situation. For example, instead of thinking of yourself as a human resources manager at , identify yourself as someone who helps other bank employees provide for their families, take advantage of their benefits and save for the future.

6. Picture yourself 10 years ago and 10 years from now: Most problems that kept you awake ten years ago have disappeared. Much of what troubles you today will also vanish. Realising this truth will help you gain perspective.

7. Banish the “if/then” model of happiness: Many of us rely on a flawed “if/then” model for happiness. If we become CEO, then we’ll be happy. If we make a six-figure salary, then we’ll be happy. There is nothing that you have to get, do or be in order to be happy.

8. Invest in the process, not the outcome: Outcomes are totally beyond your control. You’ll set yourself up for disappointment if you focus too much on what you hope to achieve rather than how you plan to get there.

9. Think about other people: Even in Britain, where so much of work is every man for him or herself, it’s better to inhabit an centred universe. If the nice guy gets passed over for a promotion, he may still succeed in less tangible ways. He may rise later, and stronger. Challenge the assumption that you need to be a dog-eat-dog person to survive in a corporate environment.

read the original article here

Riding the Breath: Breath As A Spiritual Praxis

by The Rev. James Reho

Breathing is never really simple.  Our breath bears our emotional history and is a playing field for our flirtations with both Eros and Thanatos.  While our relationship with our breath is often barely conscious, the quality and form of our breathing enhances and communicates much about our emotional state.  As children, we hold our breath to get what we want; breath steels and expresses our will.  When we are frightened, we gasp for breath sharply with the upper chest; breath influences and expresses our anxiety level.  When we sleep, exercise, concentrate, make love, or meditate, our breath takes on again other patterns to support our activities…

Tradition as well as experience and research indicates that conscious work with the breath can help heal emotional and even physical pain and disease, and can vitalize our body/mind complex in ways that are so extraordinary that I hesitate to describe them… you simply wouldn’t be likely to believe me…

The words for “breath” and “spirit” in several scriptural languages are related:  ruach in Hebrew, ruh in Arabic, pneuma in Greek, and spiritus in Latin.  From this last, we have in English words like “inspire/inspiration” and “expire/expiration” that carry dual meanings relating both to breath and to spirit in various forms (creativity, vitality)…

Why breathe?

In the fifth chapter of the Chandogya Upanishad (8th – 7th century BCE) the faculties of speech, hearing, seeing, thinking, and breathing have an argument concerning which of them is primary for the human person.  These bodily functions[xvii] ask Father Prajapati (the uber-person) which of them is the finest.  He answers that the one whose departure leaves the body in the worst case is the primary function.  Speech, hearing, seeing, and thinking each in their turn leave; upon their return, they all discover together that the body can still function, albeit with some deficit.  When breath determines to leave, however, all the other faculties find they are dragged along with it; indeed, breath is the most important of these.

Aside from its obvious necessity for physical life, the breath expresses and influences our emotional and mental states.   The various techniques of working with breath—from traditional pranayama and hesychastic breathing to more modern practices such as breathwalk[xviii] and holotropic breathwork—we can utilise this often-unconscious process to affect our lives physically, mentally, and energetically:

“Life is not under your control and the mind is not obedient, but there is something the mind does obey.  That is the rate of the breath…” [xix]

Yoga and the Transformational Power of Prānāyāma

Prānāyāma, the control of the breath (really, of the life essence which is carried upon the breath) is one of the eight traditional limbs of yoga.  There are hundreds of methods of prānāyāma, devised to enhance very particular aspects of one’s being and/or address very particular weaknesses in the physical, emotional, intellectual, or psychological being of the yogi.  Practitioners claim that directing the breath in particular ways can build and enhance cross-hemispheric functionality of the brain as well as optimise the function of glandular systems and mental and physical performance…

Mastery of various forms of prānāyāma is an endeavour requiring years of practice and study.  One learns to exercise precise control over inhalation (puraka), exhalation (rechaka), and breath retention (kumbhaka): through building stamina and extremely sensitive muscular control, one can “move” the breath with precision into various areas of the lung, retain the breath for extended periods with fine control over air pressure, and also finely tune the nature, rate, and form of the exhalation, creating a nearly infinite array of possible breath patterns.

The benefits and effects of prānāyāma are nearly unbelievable to those who have not experienced them. Directing the breath into various bodily energy centres can bring about experiences of expanded consciousness or incredible bliss; slow alternate nostril breathing can calm and balance the mind and emotional self; and strong, mouth-based prānāyāma such as is done in breathwork can open levels of experience and consciousness typically thought accessible only through hallucinogens or years in a snowy cave in the Himalayas or upon Mt. Athos.  Sound interesting?  Here are some starting points to begin gathering your own data on the power of breath…

Getting Started: Jumping into the Experience of Breath 

Here then are three entry-level prānāyāma exercises that can give you a first taste of what is eventually possible through the control of breath.  I am a certified yoga instructor, but am not a healthcare professional: please check in with your doctor or healthcare professional before beginning any of these practices, and if you become dizzy or ill… stop and rest.

Deergha Swasam (Three-part Yogic Breath):

Sit in a comfortable position with a straight spine, either cross-legged on a cushion (making sure knees are lower than the hips) or in a chair with feet on the floor.  Rest the hands in the lap.  Eyes are closed. Begin by inhaling slowly through the nose into the diaphragm/abdomen.  Once the abdomen is full, allow more breath to come into the chest, expanding it forward and outward (i.e., both the front and sides of the chest expand).  Finally, bring in even more breath so that the collarbones slightly rise.  Let this long inhalation be smooth and gentle-but-firm.  Now exhale the same way: let the air come out from the collarbones, from the thoracic cavity, and finally from the abdominal cavity.  Fully empty the lungs by bringing the navel in toward the spine.  Repeat for ten minutes.

This breath builds lung capacity in a pleasant way (there are really tough prānāyāmas that do so in a less-than-pleasant way!).  Our typical, unconscious breaths usually involve inhaling about 500 cubic centimeters of air; through a full deergha swasam breath, you will inhale (and expel) about 3000 cubic centerimeters of air.  Six times the air means offers six times the oxygen.  Aside from fuller oxygenation and removal of toxins, deergha swasam helps steady the emotional state and create a peaceful, alert focus of the mind.

Kapalabhati (Skull-shining Breath, or Breath of Fire):

Sit as above.  Here you focus on the exhale, which is sharp and brought about by quickly “snapping” the navel in toward the spine.  The inhalation will occur naturally as the abdomen relaxes.  Build this up so that you can accomplish two or three cycles per second.  Both exhalation and inhalation occur through the nose.  This breath can be practiced with arms raised to the side at 60 degrees, elbows straight, palms up.  Bring the focus of the closed eyes to the point between the eyebrows.  Practice for three minutes, then inhale and hold the breath.  Finally, exhale and rest for two minutes with hands sweeping down at the sides and coming to rest in the lap.  Let the breath return to normal.

According to practitioners of kundalini yoga, this breath builds the aura and cleanses the blood and the lungs.  It invigorates the whole body and is great to do as part of your wake-up routine.  Although in the early stages of learning this breath we focus our energy and concentration on the exhale, there should be a balance between the exhalation and inhalation so that you do not become breathless.

Nadi Sodhana (alternate nostril breathing):

Nadi sodhana is really a family of prānāyāma techniques that focus upon balance and opening of the nadis, energetic channels that are said to exist in the subtle (pranic) body.

To perform nadi sodhana, sit again as outlined above.  Allow the left hand to rest on the left thigh or lap.  The right hand forms a two-pronged pincer, with the index and middle fingers bent into the palm.  The extended thumb forms one end of the pincer and the ring finger and pinky, kept together as one finger, form the other.  Take a few preparatory deergha swasam breaths, and then after an inhalation, use the thumb to close off the right nostril.  Exhale.  Inhale.  Now use the ring finger-plus-pinky to close off the left nostril and remove the thumb to allow the exhalation to pass through the right nostril.  Inhale.  Now again block the right nostril and open the left.  Exhale and inhale.  Continue, gradually working to lengthen the inhalations and exhalations.  Once you are comfortable, you can work on having the exhalations last for twice as long as the inhalations.  To complete a cycle (let’s say, ten minutes to start), let the right hand return to the lap and the breath return to normal after an exhalation through the right nostril.

This nadi sodhana practice calms the mind and the heart and balances the hemispheres of the brain.  It builds strength in the lungs as well, especially when one pauses to retain the inhaled breath and then pauses again when the lungs are fully evacuated as part of the practice.  Yoga teaches that we alternate which nostril is dominant roughly every 90 minutes (experiment with this; you’ll see it’s about right), corresponding to our natural “switching” between hemispheric brain dominance.  Through the practice of nadi sodhana, we simultaneously active both hemispheres of the brain, bringing both balance and deeper connectivity between the hemispheres.

read the original article here

Happiness At Work #123

All of these articles are gathered together in the new Happiness At Work collection along with many more more that give ideas, tools and techniques for increasing greater leadership, balance, productivity, creativity, learning, resilience and flourishing at work and in our lives….

see the full collection here

Happiness At Work #122 ~ People: our greatest resource, now as it has always been

We are more and more recognising that the ‘soft people skills’ are neither unimportant nor inevitable, and we fail to give them our best attention and expertise at our peril.

“…given the chance, brilliant people want to do brilliant things for and with their own community, because our greatest resource is now, and always has been, people.”  Stella Duffy

Our headline post for this new Happiness At Work collection takes its words from Stella Duffy, writing about the real power of brilliant everyday people to make brilliant things happen – and yes, that would be all of us.

What last year’s very first Fun Palaces experiment discovered, heightened and celebrated was the huge talent, enthusiasm, energy and abilities of people to make something together when there is the right mix of invitation, belief, openness, trust, and recognition.

A Fun Palace is a 2hour or 2day (or somewhere in between) event that is Free, Local, Innovative, Transformative and Engaging.

80% of the 3,000+ people who made them and 80% of the 40,000+ people who took part in last year’s Fun Palaces across the UK and in other countries were experiencing arts activity for the first time.  And 90% of makers believed their Fun Palace made people very happy or happy.

And there is much we might learn from this to take into our organisations, teams and work relationships, as the article about relationships at work collected here all suggest.

Fun Palaces 2015: realising the excellence of local people

Try reading this imagining that Stella Duffy is talking about your organisation, even if you are not a professional working in the arts, science or community engagement…

The 3,183 people across the UK who signed up to make local Fun Palaces last year did so for many reasons…

For most, whatever their initial reason for getting involved, it was the local aspect that proved crucial: working with neighbours (many of them not already friends), local councillors and public buildings, often for the first time, to make great, inclusive work – and making it locally.

One of the things we’re proudest of with Fun Palaces is that it’s not about outside experts. Contrary to many subsidised engagement programmes, this project doesn’t fly in experts to make a difference. It does not look for experts to tell a group how best to function, nor does it believe that experts are best-placed to inspire communities to create their own arts and sciences events. We do not bring in world-class orchestras or top-ranking scientists to work with Fun Palaces; we couldn’t afford to, even if we wanted to – and we don’t want to.

The local person – perhaps not well-known or known at all, but expertly and compellingly enthusiastic – is a role-model who says: “I am from here, I am like you and that means you can do this too.” The local enthusiast, rather than the flown-in expert, underlines the possibility that we can all be creative.

Joan Littlewood said she believed in the “genius in every person” – and we do too. We believe that everyone can make great work, in every field, and that what is lacking is not willing, hard work – nor the brilliance necessary for ordinary people to become expert – but opportunity and encouragement…

What we learned from our Fun Palaces pilot in 2014 was that the experts are already in communities, that excellence of engagement is far more valuable than a subjective excellence of artistic quality.

We also learned that, given the chance, brilliant people want to do brilliant things for and with their own community, because our greatest resource is now, and always has been, people.

Real people, ordinary people, the people: the ones who know their own community’s needs and wants, because they live in it, offering engagement and participation far from Westminster, from the grassroots up.

Maybe you can make something brilliant during this year’s Fun Palaces where you are?  Fun Palaces, 3–4 October 2015, is now open for registration.

Read the full article here

7 workplace myths disproven by research [infographic]

Admittedly this is a real potpourri of seemingly random bits and pieces of research, but it has been made up into an intriguing provocation to some of the assumptions and beliefs that w might need to let go of in the new world of work we are making for ourselves.

Read the full article here

Where To Start On Empathy? 5 Essential Reads

Nathan Wiltshire writes

During the course of my work and life, many people ask me for advice on where to begin their own explorations into empathy. Having personally consumed hundreds of articles, books, blogs, and video content, I thought I would help de-clutter and put on a platter some of the best sources to not only get started, but to challenge your thinking. Happy reading!

1. Empathy: A handbook for revolution by Roman Krznaric

Out of all high-level discussions on empathy, this is by far the most ideal introduction to the topic. As an inspirational yet very accessible read, I suggest this as the ideal stepping-stone into empathy. By approaching the exploration from a philosophical lens, the author provides a high level overview of empathy, interwoven with many excellent historical illustrations and practical real-world examples. Also, there is a great TED talk previewing the book.

2. Down and Out in Paris and London by George Orwell

I like this book as the strongest practical demonstration empathy, in which Orwell immerses himself in a homeless life. For me its impact comes as much from the descriptions of lived experience on the street, as it is for knowing that this was a transformational period for the writer. The reader really gets a strong sense for how this experience provided Orwell with the deepest of insights into humanity, which he would use as the basis for later seminal works that remain relevant today – 1984 and Animal Farm. This might even inspire you to seek immersion in your own life, to intensify your own empathic exploration beyond your usual comfort zone. It is suggested second on this list deliberately as you will find it easier to make the connection between the author’s empathic journey if you start the book with an understanding of empathy basics provided by Roman Krznaric.

3. Zero Degrees of Empathy by Simon Baron-Cohen

This was the first book I ever read by a neuroscientist. I chose this because it seemed logical that in order to really understand empathy, it is necessary to get to the very source – the human brain. Zero Degrees turned out to be an easy to read and fascinating account of the conditions that leave some people without the neurological capacity for empathy. For anyone interested in empathy, this is a key insight as it demonstrates that the vast majority of us can be empathic.

4. Empathy: A motivated account by Jamil Zaki

After reading the first three, this will be a slightly more testing read as the author provides a more technical account of empathy. This has been added to the list mainly because it will make you consider what brings people to empathy (or not). It discusses the selectiveness of empathy, that it is dependent on several personal and situational factors, and that we even avoid empathy under certain conditions. Why do we act when a family member is in need of help, or even a fellow countryman, but not the millions living in poverty in far away places? These are fundamental questions we all need to ask ourselves. It may seem overly technical for some – however, those who can stick with it will gain new levels of insight.

5. Well Designed: How to use empathy to create products people love by Jon Kolko

Having read the first four on this list, you’re probably thinking, ‘Great, I now have some understanding of empathy… but what the heck am I supposed to do with it?’ One of the great challenges I see at the moment is the rapidly developing thought leadership in the clinic sphere, coupled with a relative dearth of advice on applied empathy. Well Designed takes steps towards a practical framework for applying aspects of empathy in product design. The author combines his background in design thinking and develops it to address the need for robust empathic insights. To do this he leverages ethnographic techniques and an immersive account of empathy, which indicates that observation is an essential starting point. The steps contained with this book are simple enough for anyone to try – not only in product development, but also in service or process design.

Read the original article here

10 Ways to Make Employees Happier in 2015

Derek Irvine, employee recognition expert and co-author of The Power of Thanks, suggest his top ten tips to reinvigorate employees, and build and foster a more dynamic company culture…

One simple way to breathe new life into your workforce and culture is by focusing on “thanks” and social recognition.

According to Globoforce’s Spring 2014 Workforce Mood Tracker survey, 73% of employees who are recognised at work feel happier in their jobs. Thanking your employees daily and, in turn, encouraging them to consistently thank each other, will go a long way; as will implementing a recognition program that can help streamline and track moments of “thanks” in your company.

By saying “thank you,” you will not only have happier employees, but employees who are more engaged, motivated and loyal to you as their employer.

Here are 10 ways to create a culture of recognition, and make your employees happier in 2015:

1. Thank your employees every day

While “thank you” is instinctual, it’s most powerful when it occurs repeatedly, and in a timely manner. Focus on recognizing employees on a consistent basis throughout the year.

2. Foster friendships at work

According to Globoforce’s Fall 2014 Workforce Mood Tracker survey, 89% of employees say work relationships matter to their quality of life.

Work friendships inspire and motivate employees, make employees feel more loyal and connected to their company, and provide the foundations for building trust among colleagues.  By encouraging friendships at work, you create a happier employee and also an employee who’s more productive and committed in the workplace.

3. Pay attention to employees’ needs

Some managers are more task-focused than people-focused. Instead of looking at their employees and their needs, they’re looking at their to-do lists.

By keeping your head up, you’re not only in a better position to see and acknowledge your employees’ needs, but also their contributions, which puts you in a much better position to reward their work.

4. Nurture your company’s culture

Choose the values that define your company, and then encourage your employees to express those values in their everyday behaviour.

Instituting a recognition program can help breathe life into these values and make them actionable for employees every day.

5. Encourage employees to celebrate each other

Every company is a collection of communities and of human beings, bonded by their connection to each other through their work.

By giving employees the opportunity to congratulate and thank each other for their work, a culture of recognition naturally emerges through associative behavior.

6. Create better leaders

There’s an old adage that people don’t leave companies, they leave their bosses.

By encouraging people to thank their teams often and, in turn, encourage the same behaviour among employees, a palpable rise in employee happiness will occur.

7. Show employees empathy

The importance of humanity in the workplace cannot be overstated. It’s one of the critical components of developing and retaining employees because, as humans, we have an incredible need for acknowledgement and compassion.

Listen, support and protect your employees, and encourage the same behavior among all teams by celebrating instances where great connections occur.

8. Prolong the honeymoon

New hires love their jobs, are more engaged and feel appreciated and acknowledged at work. However, after passing the one-year mark, these feelings tend to wane.

In order to keep employees happy, make every year feel like the first year. Recognise and appreciate your employees as often as possible so their enjoyment and engagement in the job starts high and stays high.

9. Unite your team

Today’s multigenerational workforce calls for an adaptable culture that is functional for a variety of different styles and approaches.

Understanding people’s motivations and work styles, and being sure to make room for all of them in a united workplace, will help you make great strides in energizing your team.

10. Give “thank-you” gifts

Everyone loves receiving gifts. So why wouldn’t the same apply in the workplace?

Consider giving employees a gift with tangible value, such as a choice of merchandise or gift card, which will in turn improve their engagement, motivation and happiness.

Read the full article here

What Does Your Communication Say About Your Culture?

Are you aware of how your communication style impacts your culture?

Is it the impact you want?

What one change in communication style would make if it returned a better outcome?

Leadership expert 

There are several ways we, as a society, currently communicate:

  • Verbal: Face-to-face, words, tone;
  • Written: Email, text, tweet;
  • Non-Verbal: Body language;
  • Interpretation of environment: Atmosphere, cultural styles.

Your current and future leaders need to be able to communicate in all these ways because today is different from yesterday and it will be different tomorrow. It is a continual change.

However, no matter what method you communicate through, there are some things that will not change.

Perception is reality

How others hear you and how they see you is reality to them, not your interpretation of the situation.

Perception is reality, and whether or not you are listening intently while staring off into the distance during a conversation, the individual you are engaged with will interpret you as disinterested, rude, and disengage quickly.

Organisations must invest in their people to improve self-awareness, understand that perception is reality, and proactively deal with impact of communication on their overall culture.

Don’t kill the messenger

First impressions represent 80% of what people think of you – period. This occurs within the first 90 seconds or less.

To change an impression requires a lot of work over many hours, sometimes even days. You have heard that one “Oh, S***” will replace 50 “Atta boys!” in five seconds! This is the same with first impressions.

In today’s world of speed, your words or letters and their delivery will either capture their attention or eliminate it.

Body language tells its own story. Awareness of your facial expressions, your stance, and your eye contact (to name a few) can create a perception that is very negative or very positive and inviting.

In addition, behaviours are interpreted as actions, whether they are verbal or not. What is your organisational culture telling you if during a manager’s meeting everyone is sitting around the table with their arms folded and checking their phones?

Learning more about non-verbal communication may actually help you reach your return on investment (ROI)!

Big Bang explosions create lasting scars

We mentioned earlier that change is constant. If an organisation wants to meet their revenue targets, they must be able to live through constant change and reduce any type of chaos associated with how work gets done differently.

Some company cultures that experience continual change have often felt that the Big Bang style is the best; as everyone is an adult, they need to get over the past, live with the modification, and get on with it. They proceed to toss all modifications on the table at once and basically tell their people accept it or move on.

But experts say this causes people to wish for the past and how things use to be, blocking them from moving forward and slowing down your team and productivity. Leaders of tomorrow must learn the techniques to eliminate the scaring effects of a Big Bang explosion.

These are just a few examples of how communication can impact your organisational culture.  For companies that are truly serious about their future, it becomes part of their leadership development as they grow leaders for the changing needs of their company’s future.

Read the full article here

Life as a Gymnasium, Trading and Investment as Workouts

When Positive Psychology starts being applied to finance you know it’s being taken seriously!

Although written specifically for finance professionals, especially traders, Brett N. Steenbarger’s ideas here lift easily across and into many of our professional lives, and offer some strengths-based ways to treat ourselves with greater humanity, recognition and appreciation…

My initial post introduced positive psychology as a bridge between the real and the ideal–between who we are and who we aspire to be. The radical paradigm shift of positive psychology is that we don’t cross that bridge simply by solving problems and resolving conflicts. We evolve by building upon our strengths: by becoming more of who we are when we are at our best.

Imagine that life is a gymnasium filled with exercise machines and equipment. One station provides us with a workout for joy and happiness. Another station exercises our capacity for life satisfaction, fulfilment, and gratitude. Still another station pushes us to higher levels of energy and vitality. Creativity, mental toughness, love and friendship,mindfulness – all have their workout spaces in life’s gym.

The notion of life as a gymnasium suggests that how–and whether–we develop hinges on the quality of our workouts. In life, as in the weight room, it’s use it or lose it. We either exercise and develop our strengths or we allow them to fall into disuse. That perspective yields a very different way of looking at our daily calendars and weekly planners: What have I exercised this day, this week? What strengths have I strengthened and which have I neglected? Am I working out, exercising the best within me? Or am I merely coping, keeping head above water in status quo mode?

Development requires expansion, not shrinking. In any gym it is only when we push our boundaries that we expand, becoming stronger, faster–more fit.

Work As Gymnasiums

Because of the need for continuous adaptation, [21st century work] requires ongoing workouts of our psychological capacities. Successful [professionals] must maintain a steady discipline of risk control, a self-confident capacity for decisive action, and also an unusual open-mindedness and flexibility when change occurs. Opportunities are ever-changing, which means that successful [professionals] must be analytical and creative, optimistic and cautious. On top of it all, skilled [professionals] must manage themselves as well as they manage risk and reward. If we fail to maintain focus/concentration, emotional balance, and self-control, our decision making suffers and we can fail to profit from even the best ideas.

Making Your Workouts Work For You

Positive psychology suggests one powerful strategy: dissect, analyse, and study your most successful decisions and actions. Reverse engineer your successes and you will discover your principles for peak performance.

This is what is known in psychology as a solution-focus. To bridge real and ideal, immerse yourself in what you do when you most closely approximate your ideals. If you unearth a great idea and manage it well, break down how you generated the idea, how you turned the idea into an successful strategy, how you managed the risk and reward, and how you managed yourself to sustain good decision making.  If you study your own work over time, patterns emerge. You’ll see errors you need to correct, but you’ll also observe strengths you can build upon. In studying your successes, you will realise that, at times, you already are well along that bridge toward your ideals.

You can’t sustain great workouts if you don’t know your best practices. Exercising your strengths requires that you know what your strengths are. If you begin to catalogue your best work, you will observe your patterns of success: the ways in which you leverage your strengths.

Read the original article here

Also on this theme…

Science Proves That Hugs Can Boost Your Immune System

We know that hugs make us feel warm and fuzzy inside. And this feeling, it turns out, could actually ward off stress and protect the immune system, according to new research from Carnegie Mellon University

Why Managers Need To Focus On Employee Happiness

If managers were smart, they would focus on employee happiness, and allow employees to naturally come up with great ideas and provide great service.

Happy employees are more productive. If an employee is happy, they’ll be more likely to be engaged, and go above and beyond to perform well.

And this has now been proven by research…

Happiness At Work edition #122

You can find all of these articles, and more, collected together in edition #122 of Happiness At Work here

Happiness At Work #121 ~ Freeing Your Voice

This week’s theme gathers recent stories and videos that all speak to the importance of freeing our voices and finding effective ways to be heard, seen and understood, along with some helpful techniques for going about this with courage, credibility and charisma.

Some of the stories and commentary that caught my attention from this year’s World Economic Forum at Davos make our headline stories in this week’s new Happiness At Work collection.  I have highlighted those that carry the new voices that can be heard with increasing resonance and authority amidst the more familiar agendas and rhetoric we might expect to come from a gathering of the great and good from the global business world, still predominantly older men in in suits.

These voices include a call to action to release and harness the still much much greater power and presence that women have to play in our work and leadership, the need to mix things up with a richer diversity of voices from the outside, from the fringes, from the edges, and the need to make conversations that join voices and unify thinking into the complex new solutions for the world we are continually having to reach for.

From outside the happenings of Davos 2015, I have also included some remarkable people who have found their voices – Morgana Bailey’s courageous stepping out of hiding, and Martin Bustamante, one of the prison inmates from Cristina Domenech’s poetry classes performing his own poem for a TED audience – as well as Julian Treasure’s practical masterclass in how to free and fire up your voice so that people will listen.

What it Feels Like to be a Woman at Davos in 2015

As Poppy Harlow reports from the event for The Guardian…

Davos is a gathering of great minds and change-makers from across the globe, and its theme this year was “the new global context”. The focus takes in everything from fighting terror to addressing the growing income divide. But this year just 17% of participants at this invitation-only summit are female; an increase on 15% in 2014, but still far too small a number. Meanwhile, on the Fortune 500 list, just 3.4% of corporations have female CEOs. Clearly, there is work to do.

In 2010 WEF introduced a new policy allowing corporations to bring a fifth senior leader to the summit (as opposed to the general limit of four), as long as both men and women were in the delegation. Progress has been made with initiatives like this, but the event remains dominantly male.

Facebook’s VP of global marketing Carolyn Everson thinks change will come. She told Fortune, “In the coming years, the number of attendees who are women will rise, as the conversations that are taking place all around us today are going to fundamentally impact the path for women in the future.” …

There’s a lot of work – game-changing work – being done by the women here at WEF. This is a place that humbles just about everyone because it’s hard to digest the calibre of many of the attendees and the magnitude of change for the better they are striving for.

WEF’s mission statement says it is “committed to improving the state of the world through public-private cooperation.” And as Ann Cairns tweeted: “men and women make truly productive teams.” Let’s hope in the coming years they will also be equal in number.

Link to read the full article

Why We Need New Allies For Gender Equality

In her address to the conference, Phumzile Mlambo-Ngcuka said…

Given the paucity of women currently in positions of political leadership (just 22% of the world’s parliamentarians are women), it is hardly surprising that obstacles – practical and psychological – remain to more women joining them. We know that in too many cases still, girls are leaving school without competitive qualifications, and that even when girls do make it to tertiary education, gender-based violence and intimidation on campus is a daunting prospect.

Yet these young people are the change agents of our future, and this recognition is reflected in initiatives springing up globally, large and small.

Read the full article

Derek Handley: Davos Has A Diversity Problem

In this video clip you can hear maverick world changer and frustrated partygoer, Derek Handley, Adjunct Executive Professor for AUT University, talking about his work, his dreams for a more socially and environmentally proactive business model, and his view disappointment in the lack of diversity at Davos….

“I spent most of the time outside the main event meeting people in all the different environments,” he said. “My main takeaway is it’s a really interesting place and there are amazing people here, but there is a diversity problem, and I think it’s a significant issue.”

He took issue with the fact that most attendees of Davos are men, and also said the annual meeting lacks artists – people who are in the problems themselves.  Because those people can’t afford to be here.

The best ideas always come from the fringe…  Let’s mix up the really interesting and powerful people who are here with some very diverse perspectives and focus hard on that if we really want to create a very productive and flourishing century.

Link to watch this video

3 Forces Shaping the University of the Future

In her address, Drew Gilpin Faust said “Higher education is the strongest, sturdiest ladder to increased socio-ecomonic mobility…

Higher education is essential for a thriving society: it is the strongest, sturdiest ladder to increased socio-economic mobility and the locus, through research universities, of most of the major discoveries of the last two centuries.

At a time when access and affordability are more consequential than ever before, the world’s colleges and universities are facing a changed landscape. Three forces are creating possibilities and challenges that will define the future of one of humanity’s most enduring and most trusted institutions:

The influence of technology…

Residential education—working and living alongside one’s peers and mentors—cannot be replicated online. When I speak with alumni, they often reflect on serendipitous moments that changed the way they thought about themselves and their place in the world. More often than not, those moments happened in a common space or a classroom, a dining hall or a dorm, laboratory or lecture hall. Being together and sharing experiences no matter one’s surroundings.

The changing shape of knowledge…

What matter most in these moments, and in so many others, is recognising the extraordinary scope of expertise that humanity has at its disposal—and bringing the best minds together to work through problems and develop solutions, amplifying the possibilities for discovery inherent in all of their dimensions.

The attempt to define the value of education…

Higher education lifts people up. It gives them a perspective on the meaning and purpose of their lives that they may not have developed otherwise. Is it possible to quantify this experience, to communicate its value through a set of data? No. But it is among the highest and best outcomes of higher education. We must continue to prepare the next generation of thinkers and doers to navigate the world using evidence and reason as their guide, understanding their work in the broadest context possible as they imagine and define their purposes. We must continue to help humanity transcend the immediate and the instrumental to explore where human civilisation has been and where it hopes to go.

So much of what humanity has achieved has been sparked and sustained by the research and teaching that take place every day at colleges and universities, sites of curiosity and creativity that nurture some of the finest aspirations of individuals and, in turn, improve their lives—and their livelihoods.

As the landscape continues to change, we must be careful to protect the ideals at the heart of higher education, ideals that serve us all well as we work together to improve the world.

Link to read this article

And in 3 Ways To Fix Our Broken Training System Alexis Ringwald, Co-founder and Chief Executive Officer of LearnUp, signals the changing times in her call for training that is more employer-driven, responsive an on demand.  She writes…

In the future, we will move closer to an education model that is truly responsive to the needs of employers, jobseekers and the international labour market. Only then will we solve the skills gap and the information gap and reduce the burden of unemployment.

Let the change begin.

Link to read the full article

From Spreading Happiness to Saving the Planet, the Rise and Rise of Pharrell

Some uncharitably wondered whether Pharrell Williams had entered into a new, messianic phase of his career – one typically signalled by joining a society of billionaires and retired political figures in the Swiss ski resort of Davos. Others said the global hitmaker was too cute to go along with anything that smacked only of an ego trip.

“I think you guys know how serious the global warming thing is, and so for us we’re taking it very seriously, and we wanted to do something very different this time,” Pharrell said in Davos. What he means by having “humanity harmonise all at once” might remain slightly mysterious, but organisers say they expect 100 acts performing before a broadcast audience of two billion people across seven continents, including Antarctica.

Pharrell, whose song Happy was the bestselling single of 2014 and who was recently described by US GQ as “a quiet little Egyptian space cat of a dude”, is known for getting things done – at least in music.

As the magazine recently described, besides being a pop star in his own right he has become a kind of a musical consultant for other artists who guides you toward your “twinkling star”…

Pharrell says the trick in producing other people is to drop his ego. “I say to the artist, whether it be Beyoncé or Usher, what do you want to do? And when they tell me, I say, OK, let’s do it like this. It’s real simple.”

Like Prince, Pharrell surrounds himself with women – his assistant, Cynthia Lu; art director Phi Hollinger; and Fatima Robinson, his choreographer.

“Women have a way of expressing themselves that I can relate to more honestly,” he told GQ. “I am a sensitive person, so I want to be with sensitive people.”

Pharrell appears to be settling into his role as a multimedia prophet. He has given himself over to invocations of pseudo-mysticism, recently explaining: “It’s all math. You have a certain number of bones in your body. You have seven holes in your face. There are nine planets, a sun, trillions and trillions of galaxies. Everything quantifies to numbers.” He’s been described as pop’s Bill Clinton – “a masterclass in charm and empathy”.

Link to read the full article

Morgana Bailey: The Danger of Hiding Who You Are

Inspiring and deeply moving, Morgana Bailey’s presentation shows the vital importance of openness, embracing difference and daring to be heard for our happiness at work – and much much more…

Morgana Bailey has been hiding her true self for 16 years. In a brave talk, she utters four words that might not seem like a big deal to some, but to her have been paralyzing. Why speak up? Because she’s realized that her silence has personal, professional and societal consequences. In front of an audience of her co-workers, she reflects on what it means to fear the judgement of others, and how it makes us judge ourselves.

Cristina Domenech: Poetry that frees the soul

We all have a voice and we all have things of power and beauty to say with it.  But some of us will find it harder than others to find, free and trust our own voices.  Here is a success story of great empowerment where this has been achieved.

“It’s said that to be a poet, you have to go to hell and back.” Cristina Domenech teaches writing at an Argentinian prison, and she tells the moving story of helping incarcerated people express themselves, understand themselves — and glory in the freedom of language. Watch for a powerful reading from one of her students, an inmate, in front of an audience of 10,000. In Spanish with subtitles.

Julian Treasure: How to speak so that people want to listen

In this presentation sound and listening expert Julian Treasure provides his guide for releasing your full voice at its best sets, and his vocal warmup for tuning up before an important speaking engagement – see from 4’16”

Before this he sets out his top tips for increasing your impact and influence as a speaker.

Have you ever felt like you’re talking, but nobody is listening?

Here’s Julian Treasure to help you fix that. As the sound expert demonstrates some useful vocal exercises and shares tips on how to speak with empathy, he offers his vision for a sonorous world of listening and understanding.

To Change the World: Steve McCurry’s Photos

Steve McCurry’s collection of photos showing moments of study and learning across the globe…

“Only the educated are free.”  Epictetus

“Fill your paper with the breathings of your heart.”  William Wordsworth

Link to see Steve McCurry’s photos

Happiness At Work #121

All of these articles, and many more, are collected together in this week’s new Happiness At Work edition #121 which you can see here

Happiness At Work #119 ~ latest signs that our wellbeing matters and will matter even more in 2015

Photo: Mark Trezona

Photo: Mark Trezona 2014

Every single person could become more effective and more able to relate to others by developing greater understanding about – and practical capabilities in – their own and each other’s happiness and wellbeing.

We have a tendency to overestimate our “mindreading” abilities, ascribing to people intentions they don’t have, based on our projections of how we would act in a certain situation and on our assumption that others think like us when they don’t. We also err in the other direction: exaggerating perceived differences between members of other social groups and ourselves, which can lead to stereotyping.

The sad conclusion is that we may underestimate the richness and variety of other people’s minds (while not depreciating our own), creating misunderstandings and even dehumanisation  To counteract this, we need to better understand the way our minds work and consciously deeply listen to those who are different than us.

Vertical development comes about when we understand the role physiology and emotion play in decision-making and that unless we can consciously control our physiology and emotion, we will continue to fall prey to sub-optimal decision-making across society.

Those who aren’t aware of the place of physiology and emotion won’t even know they’ve made a sub-optimal decision.

The quality of the thinking – and by extension the decision-making – of the 500 people who run the 147 companies who control the multinationals affects the lives of us all.  And the quality of this thinking is inextricably linked to the physiology and emotional states in which these people operate. 

True equality isn’t just a numbers game. Of course we need more women in senior positions and in the boardroom, but a seat at the table isn’t enough. What is more important is creating a business environment where female leaders have visibility, a strong voice and a central role in driving the future of the company.

If you really want to take advantage of this new science – rather than falling back on the old Maslow pyramid of hierarchical needs – you should focus on: autonomy, relatedness, and competence.

Autonomy is people’s need to perceive that they have choices, that what they are doing is of their own volition, and that they are the source of their own actions.  Relatedness is people’s need to care about and be cared about by others, to feel connected to others without concerns about ulterior motives, and to feel that they are contributing to something greater than themselves.  Competence is people’s need to feel effective at meeting every-day challenges and opportunities, demonstrating skill over time, and feeling a sense of growth and flourishing.

A survey carried out by The Institute of Leadership Management (ILM) in 2013 found that 31% of respondents stated that the one thing that would motivate them to do more at work was better treatment by their employer.  A more motivated workforce ultimately makes for a more profitable and successful organisation.

Even small companies, maybe more so than big, must attract people not just on the job but with the purpose and mission of the organisation.  We’re coming out of a recession and are now in a global values system of giving back, taking care of the environment, being part of a global community. In some way these are memes that we’ve become attuned to.

Young people today – and we know this from the data – don’t only want work they like but they want something that’s bigger than them. They want to make a difference. Maybe it’s always been true but it’s particularly true now.

Positive education rests on the premise that teaching skills that promote positive emotions, relationships, and character strengths and virtues also promotes learning and academic success.  And a rising epidemic of young mental health problems and a narrowing of the school experience makes the need for a new approach to education urgent…

Nearly all of the above words are a mashup from our highlighted stories in the new Happiness At Work #119 and give us this week’s headline.

Here then are these top stories that I have spliced these lines from…

Photo: Mark Trezona 2013

Photo: Mark Trezona 2013

International Positive Education Network: New Global Campaign Group Challenges Narrow, Exam-driven Approach to Education

A new global organisation, the International Positive Education Network (IPEN), has launched, with support from Dallas-based Live Happy LLC. IPEN’s campaign calls for a radical shift in how young people are educated.

IPEN’s campaign is built around evidence showing that developing pupils’ character strengths and wellbeing are as important as academic achievement to their future success and happiness.

With a rising epidemic of young mental health problems and a narrowing of the school experience, the need for a new approach to education is urgent.

IPEN is calling on like-minded individuals and organizations to sign our Manifesto for Positive Education and demonstrate the strong desire for change we believe exists around the world.

Commenting on the launch, James O’Shaughnessy, chair of IPEN and former director of policy to UK Prime Minister David Cameron, said:

“Young people are crying out for a new approach to education, one that prepares them to live a good, meaningful life that is full of purpose.

“That is where positive education comes in. It supports intellectual development and the cultivation of the mind, but it places equal value on the development of character strengths to help young people flourish.

“We are calling on everyone who supports this broader approach to education to sign our Manifesto and make their voices heard.”

Martin Seligman, Senior Adviser to IPEN and the Zellerbach Professor of Psychology at the University of Pennsylvania, said:

“The high prevalence worldwide of depression among young people, the small rise in life satisfaction, and the synergy between learning and positive emotion all argue that the skills for flourishing should be taught in school.

“There is substantial evidence that students can be taught good character, resilience, positive emotion, engagement and meaning, in such a way that also supports and amplifies their academic studies.

“By taking this broader approach – which I call positive education – we can give our young people the skills and knowledge they need to thrive.”

Link to read the full IPEN press release

Positive education challenges the current paradigm of education, which values academic attainment above all other goals. Drawing on classical ideals, we believe that the DNA of education is a double helix with intertwined strands of equal importance:

  • Academics ~ The fulfillment of intellectual potential through the learning of the best that has been thought and known

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  • Character & Wellbeing ~ The development of character strengths and well-being, which are intrinsically valuable and contribute to a variety of positive life outcomes.

The IPEN Vision

We want to create a flourishing society where everyone is able to fulfil their potential and achieve both success and wellbeing. Every institution in society has a moral obligation to promote human flourishing, and none more so than those responsible for educating young people – families, schools and colleges.

The IPEN Mission

People flourish when they experience a balance of positive emotions, engagement with the world, good relationships with others, a sense of meaning and moral purpose, and the accomplishment of valued goals.

The aim of positive education is to equip young people with the knowledge and life skills to flourish and contribute to the flourishing of others.

Link to the IPEN site and the invitation to sign their manifesto

The Case for Positive Education

by James O’Shaughnessy and Emily E. Larson

Unless we can show that the arguments for positive education are true in practice, as well as in theory, then we will not deserve to change education in the way the International Positive Education Network (IPEN) is proposing. This post, therefore, tries to answer some of the most burning questions with the strongest evidence currently available to support our proposition. Its structure is based on the kind of questions we tend to experience when discussing positive education with an interested but sceptical audience.

Positive education represents a paradigm shift: away from viewing education merely as a route to academic attainment, towards viewing it as a place where students can cultivate their intellectual minds while developing a broad set of character strengths and virtues and wellbeing. This in a nutshell is the ‘character + academics’ approach to education.

Positive education rests on the premise that teaching skills that promote positive emotions, relationships, and character strengths and virtues also promotes learning and academic success.  So it is important to argue that, aside from its own intrinsic value and the wider benefits it brings, educating for character and wellbeing can help the quest for academic excellence.  School interventions that focus on social emotional learning, character development or wellbeing have been shown to increase academic performance as an outcome.  A report by Public Health England has shown that an 11% boost in results in standardised achievement tests has been linked to school programmes that directly improve pupils’ social and emotional learning.

Further evidence suggests that positive educational interventions have been found to increase facets of the student experience that contribute to academic success such as:

  • Hope
  • Engagement in school
  • Academic expectations
  • Motivation
  • Perceptions of ability
  • Life satisfaction
  • Self-worth
  • Classroom behaviour

In separating mental health and wellbeing from academic achievement we are ignoring the fact that depression has been on the rise since World War II despite increasing national wealth, and even worse, almost one in five will experience a major depressive episode before graduating from high school.

This is deeply worrying in itself, but it directly impacts academic achievement too. Adolescents who experience poor mental health at ages 16 to 17 have been found to be less likely to obtain higher education degrees than adolescents without such challenges, suggesting that mental health problems during secondary school have lasting implications for achievement later on in life.

The raw intelligence of an individual is an important determinant of future success and wellbeing but it isn’t the only thing that matters. Research by Angela Duckworth has shown that the character trait called ‘grit’, or passion and perseverance for a long-term goal, is a better predictor of some success outcomes than IQ.  And James Heckman has show that character traits are malleable or ‘skill-like’ and can be improved with good teaching and practice.  In a meta-analysis of positive education interventions, researcher Lea Waters found that interventions targeting students’ character can indeed lead to development of character strengths.

So even if our characters and IQs are partially determined by genes and upbringing, then there is still plenty of room for improvement.

We strongly favour rigorous, stretching academic development as an essential route out of poverty. But on its own it is not enough. Carol Dweck has popularised a construct called the ‘Growth Mindset’, which is the belief that intelligence is malleable and can be changed through hard work and perseverance. It stands opposed to the ‘Fixed Mindset’, which is the belief that intelligence is inherited and cannot be changed.  Blackwell, Trzesniewski, and Dweck supported this research in their study, which found during difficult transition periods at school, students who have a growth mindset displayed superior academic performance even though the students entered with equal skills and knowledge.  Additional research has found this effect was especially prominent in students who have a stereotype against them, such as being female or from a minority.

A note of caution must be sounded, however. Impressive as these results are, Dweck and her fellow authors note that, “believing intelligence to be malleable does not imply that everyone has exactly the same potential in every domain, or will learn everything with equal ease. Rather, it means that for any given individual, intellectual ability can always be further developed.”   What this means is that, like academic education, character education can make us better version of ourselves, but it cannot change everything about us.

Link to read the original IPEN post

Photo: Mark Trezona 2014

Photo: Mark Trezona 2014

Creating physiological and emotional coherence is one of the biggest challenges of our time

Dr Alan Watkins is an ex-physician dedicated to transforming business and society by vertically developing business leaders. Vertical development is, according to the Global Leadership Foundation, “building our ability to distinguish and let go of our own limited thinking and perceptions.” Alan’s book, Coherence, is a how-to guide.

“People think things but they don’t really understand the phenomenon of thinking and what determines it,” explains Alan.  “We don’t just ‘have a thought’ – every single thought we have occurs in a context of our biology and our emotional state. Both are crucial to not only what we think but how well we think it.

“Despite this, we over-privilege cognition and under-privilege emotional regulation.”

Poor thinking comes as a result of incoherence in our biological and emotional signals. You see this problem in children. Those who are bullied, agitated, nervous or upset simply cannot learn. They lose the cognitive capacity to take in and assimilate new information.

As adults, we less commonly face bullying peers or overbearing teachers. Yet the problem presents in a different way and has far-reaching consequences.

“Part of my mission is to reduce suffering on the planet and we believe big business, while it could be an incredible force for good, is often the source of the greatest suffering.  Some of the companies we work with have 650,000 employees, so when leadership is wrong it affects the lives of 650,000 people.

“Furthermore, business determines outcomes on the planet. A study in New Scientist in October 2013 analysed 40,000 multinationals and found 147 companies basically controlled those multinationals. Assume you have two or three power brokers in each of those 147 companies and you find you have around 500 people that run the planet.”

Basically, the quality of the thinking – and by extension the decision-making – of 500 people affects the lives of us all. And the quality of this thinking is inextricably linked to the physiology and emotional states in which these people operate. That’s why Alan focuses on leaders.

The problem is more acute because of globalisation and the ever-increasing complexity and uncertainty of the world around us. To make optimal decisions, we must consider ever more variables and consequences.

“The amount of pressure and the intensity of business structures these days is so overwhelming. Robert Kegan, professor of education at Harvard, says most leaders these days are ‘in over their heads,’ dealing with a level of complexity that they literally can’t cope with.”

Alan’s model of decision-making looks like a pyramid and is built on layers. At the bottom is physiology, topped with emotion, then feeling, and then cognition. Finally comes the decision we make. We think we’re clever for ‘coming to’ a decision, when in reality it’s heavily influenced by the bulk of the pyramid that has come before.

What is emotion really? According to Alan it’s the ‘tune’ played  by all the various physiological parts of the body interacting in a multitude of ways, like an orchestra. The feeling is our conscious awareness of this tune.

In order to adapt and become better at thinking and better at decision-making, we need an orchestra that is aligned, tuneful and rhythmic rather than one that is erratic. This is effectively ‘coherence’ throughout the system. With that comes a solid, stable breeding ground for clear thought production.

The pyramid is a two-way street. Our thoughts and feelings can influence our physiology and our emotions. When we remember a stressful occasion we feel our body lose coherence. Our heart rate intensifies. Our pupils dilate. We can’t think straight.

It feels like we have no control of our physiology and our emotion.

Alan teaches people the skills they need to take back conscious control of their physiology and emotion and therefore prepare themselves for different situations depending on what type of thinking or emotion is needed. About to go on stage to make a presentation? You need to put yourself in a ‘passionate’ state. About to make a big pitch to a client? You need to put yourself in a ‘competent’ state.

One of the biggest influencers of our system coherence is heart rate variability. A smooth, consistent, rhythmic heart rate can actually entrain the rest of our physiology to ‘beat in time.’ And the best way to influence our heart rate variability is through breathing to a set pattern.

What else can we do? Better emotional literacy and management is key. Alan says that if he could only teach his children one skill it would be emotional management. This is the ability to identify, classify, deconstruct and invoke emotions at will.

This is important because unless we know how we’re feeling at any one time then how can we know how our thinking is affected? And from that, how can we know which emotional state we need to be in?

In his book Coherence, Alan distinguishes between two emotions, frustration and disappointment. They feel very similar. But while frustration should encourage you to push forward and tackle obstacles, disappointment is designed to make you take a step back and reassess before deciding on a new course of action.

How can you come to an optimal decision if you can’t differentiate between the two? The decision you make, however rational you think it is, will be created in the context of the emotional interpretation you make, yet you’ll feel like you’ve come to the decision through rational cognitive process.

Once we understand and can label a wide range of emotions, we can better identify how we feel and ensure we are aware of how this affects the decisions we make.

“If you transform your own capability, your whole orientation and the whole way you perceive yourself and your own identify and the world around you, the situation, transforms. You see it completely differently, it’s like moving from black and white to colour.”

This vertical development comes about when we understand the role physiology and emotion play in decision-making and that unless we can consciously control our physiology and emotion, we will continue to fall prey to sub-optimal decision-making across society.

Those who aren’t aware of the place of physiology and emotion won’t even know they’ve made a sub-optimal decision.

Every single person could become more effective and more able to relate to others by vertically developing along the lines of emotional regulation and system coherence.

Link to read the full HRZone article

Photo: Mark Trezona 2014

Photo: Mark Trezona 2014

Six Tips for Business Leaders to Show Staff They’re Cared For

Learn more ways to improve your workplace wellbeing with The Ultimate Wellbeing Toolkit – a practical learning hub brought to you by financial protection specialists Unum, designed to equip HR professionals with the skills and knowledge they need to show employees that they are valued. You can also find out more information about the Institute of Leadership and Management.

Showing your staff that you care about them simply makes good business sense. Staff who feel that their employer cares about them are likely to be more engaged and productive.

A survey carried out by The Institute of Leadership Management (ILM) in 2013 found that 31% of respondents stated that the one thing that would motivate them to do more at work was better treatment by their employer.

In short, a more motivated workforce ultimately makes for a more profitable and successful company.

So what does a caring employer look like? Below are some practical tips to help managers increase caring while boosting productivity and profitability:

1. Thank the people who put you there

First, consider who your organisation has to thank for its success and how you can demonstrate your appreciation to these key stakeholders, whether it’s the employees, suppliers or communities you operate in. This means taking the time to understand their needs and aspirations and meeting them. This could include:

  • Structured praise and recognition/development opportunities/team-building days
  • Charitable donations to the local community/allowing your staff to volunteer with community projects

2. Nurturing relationships is not just a “nice to have”

ILM research reveals managers find working relationships (within teams and with customers and suppliers) increasingly important. Developing and maintaining good working relationships are the key means of, not distraction from, doing real work.

Organisations are using the strength of working relationships as a market differentiator. Managers should take time to properly engage with colleagues and understand their aspirations and concerns. Twenty-nine per cent of managers have had training in relationship management.

3. Keep lines of communication open

In a world of digital working, with more people working flexible hours, you might not be the same location as your staff as often. Therefore communication has become a top priority. It’s not surprising that communication has been noted as the top skill managers would like to develop.

However, recent ILM research has noted that this is also the skill which managers state their peers tend to do most badly.

The key to communicating well is fostering good two-way communications. It’s essential that people feel consulted and listened to.

4. Help your managers manage 

Communication, planning, and leadership and management are all cited as being increasingly important but they can be hard to achieve, especially in large organisations.

Training and qualifications will help, especially for people who are newly promoted into management: frequently they are promoted on the basis of technical/subject ability and left without support when it comes to putting management and leadership into practice.

ILM has found that only 57% of organisations have a leadership and management talent pipeline, even though 93% recognise that a lack of management skills is affecting their business.

5. Find out what your employees value

We know from ILM research that the top-ranked (by both managers and employees) performance motivator is job enjoyment.

  • Only 13% of employees rated bonuses as a top motivator
  • 59% of employees rated job enjoyment as a top motivator
  • 31% of employees identified better treatment from their employer; more praise and a greater sense of being valued would make them more motivated.

This could be non-financial recognition and reward, improved office environments, team and company away days or schemes to encourage innovation and creative thinking.

Think how jobs are structured and what opportunities there are to provide development – whether formal training and qualifications or informal opportunities such as secondments or varying the projects or roles of each staff member.

6.  Ensure everyone works towards the goals of the business

Have clearly stated values and work out with everyone what those look like in practice (abstract words on posters or screen savers are not enough).

This will help everyone to pull in the same direction and will also help people applying to work for your company to gauge their suitability.

Having a clear vision which managers can pass on to staff will help everyone to work towards the same thing. ILM research also indicates that it will improve staff positivity and performance.

Specific training and development will help aspiring and current organisational leaders to turn dry objectives into something tangible that their people can reach.

Link to read the original article

see also:

The Art and Science of Giving and Receiving Criticism at Work

Understanding the psychology of criticism can help you give better feedback and better deal with negative reviews…

by Courtney Seiter

Photo: Mark Trezona 2014

Photo: Mark Trezona 2014

Companies  Are Realising They Must Hire Self-Learners

Josh Bersin, founder of Bersin by Deloitte,  shares his insights from their Global Human Capital Trends study with 1700 organisations around the world and his observations of current trends and movements…

…It would be nice if employees took a holistic view of their job and their company but most don’t. Most go to work, try to do the best they can, and hope they get paid well, then they go home.

We must build a work environment that works and select for people who suit our culture. Job fit is not just skills and capability but cultural fit e.g. we’re a fun-loving company, we’re a serious company, we work late, we don’t work late etc.

All these are cultural things. These statements will attract different people. If you don’t characterise your culture, you’ll get some percentage of people leaving because the company just isn’t for them.

We have to build organisations that attract the right people.

I think cultural fit does not mean uniformity of thinking and uniformity of race, gender etc. So most of the time when you look at culture you’re looking at behaviour that crosses different work styles and thinking styles.

Deloitte is at its roots a financial services accounting firm, so there’s a certain amount of rigour, quality etc. That doesn’t mean you need to be this race or this gender but you do have to be comfortable with that culture.

A lot of innovative companies have cultures that are very open. One of Zappos’ culture attributes is ‘we like wacky people,’ and they are saying, we want you to be yourself, it’s ok to be different, to look different. Culture doesn’t mean we’re all the same.

Even small companies, maybe more so than big, must attract people not just on the job but due to the purpose and mission of the organisation. Some people will go to work and do their job anywhere – some engineers, for example, even though might be making a nuclear bomb.

Young people today – and I know this from the data – don’t only want work they like but they want something that’s bigger than them. They want to make a difference. Maybe it’s always been true but it’s particularly true now.

We’re coming out of a recession and are now in a global values system of giving back, taking care of the environment, being part of a global community. In some way these are memes that we’ve become attuned to.

The word talent has been overused so it’s now a buzz word. But more and more economic studies are showing a higher and higher percentage of the economy is driven by services, intellectual property, creativity and innovation – things that require human beings.

At the same time there are the machines that are as smart as people – like Watson from IBM – starting to replace white collar jobs. So you go to a fast food joint and there’s no one there to take your order, you just press a button. And that’s happening in law and accounting and almost every other discipline.

Companies are realising they have to look for people who are creative and self-learners. There’s an accelerating obsolescence of skills. If you’re a software engineer and you don’t know machine learning, you’re falling out of the mainstream. The rate of change in all these technical disciplines is going up.

Companies want to hire self-learners who are passionate about their domain, hard-working, collaborative, creative and want to stay ahead.

More and more learning is pull-driven – by the person. The training department still has to do a lot of formal training but they have to create a learning environment where they can learn on their own.  Otherwise, staff will go outside and learn it somewhere else. That’s why MOOCs are so big and all these online learning systems – people are scrambling around trying to keep their skills and careers modern.

Deloitte just published this study from the Center for the Edge based on profiles of personalities at work. One is called the Passionate Explorer – these are people who are domain experts who love their domain and who continually educate themselves in their domain. Around 15-20% of the workforce falls into this category.

They aren’t always the most execution-focused people, but companies realise you need some of these people in your organisation.

Link to read the full HRZone article

Photo: Mark Trezona 2013

Photo: Mark Trezona 2013

Five career lessons to live by

From accepting that you can’t always have a plan to making sure your voice is heard above the noise,  shares these words of wisdom are relevant to us all from five inspirational businesswomen at this year’s annual  Institute of Directors Women in Leadership conference

“You don’t need to have a plan to succeed” ~ Dr Suzy Walton

The “what are you going to do with your life?” question pops up at a worryingly young age, and while it’s wonderful if you have a clear passion and vision for your career path, it can be hugely intimidating for those of us who have never really had a clue.

Setting goals for yourself can be a positive step forward, but it can also leave you blinkered and unable to see the unexpected opportunities that might come your way. Trying to stick too rigidly to a plan can also mean that if life throws you a curveball, it can knock you sideways. Being open to change and accepting that things don’t always work out the way you thought they would could be the key to a happier life and a more exciting, varied career path.

“Sometimes you need to pretend to have authority” ~ Anne-Marie Huby, founder of Justgiving

When asked how she dealt with the difficulties of asserting yourself as a young person in a new role, Huby’s advice was clear: “pretend to be the person you want to be.”

Self-doubt is one of the biggest career stallers out there. You could be brilliant at what you do, but if you don’t act with conviction then others will doubt you and your leadership. If you have trouble being authoritative and believing in yourself at work, perhaps its time to see how far a little acting takes you, and how quickly the way you project yourself becomes the reality.

“You have to speak up if you want to get noticed” ~ Dr Leah Totton, winner of the Apprentice and founder of Dr Leah Clinics

If you work in a company where good work is always rewarded and credit is always given to the right person, then you’re one of the lucky ones. For most of us, sitting back and hoping that someone notices that we’ve been in the office since sunrise isn’t the route to career success. If you want to stand out from the crowd and prove that you deserve that promotion/pay rise/investment then you have to stand up for yourself so that you can be heard over the noise.

“Starting a new business always takes longer than you think” ~ Pippa Begg, director of Board Intelligence

For many women, entrepreneurship offers a rewarding alternative to the corporate rat race. Running your own business is often painted as the perfect situation, offering motivation, job satisfaction and the opportunity to set your own rules. The reality however, can be more challenging than you could possibly imagine.

“People will tell you that it takes twice as long as you think it will to get your first client,” said Begg. “Forget that – it takes at least five times longer.” It took Board Intelligence over a year to get its first client; a time frame that would have left many entrepreneurs ready to give up. For Begg and her business partner, a firm belief in their proposition kept them going, and a few years down the line they boast an impressive lineup of clients.

“Diversity is a seat at the table; inclusion is having a voice” ~ Cindy Miller, president of European operations at UPS

Miller joined the famously male-dominated company she now runs 25 years ago as a package car driver and worked her way up to her current position. She described her first promotion to manager, and how she later discovered that she had been fourth choice for the role, behind three men.

She spoke about current company developments, including mentoring, support and community building for female employees, emphasising the importance of cultural changes as well as practical ones.

True equality isn’t just a numbers game. Of course we need more women in senior positions and in the boardroom, but a seat at the table isn’t enough. What is more important is creating a business environment where female leaders have visibility, a strong voice and a central role in driving the future of the company.

Link to read the original Guardian article

Photo: Mark Trezona 2014

Photo: Mark Trezona 2014

What Maslow’s Hierarchy Won’t Tell You About Motivation

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What you can find amongst this week’s toolbox of practical techniques

Playing To Your Signature Strengths

24 SMS ‘ till Christmas is the initiative from Happy Newcomer that presents a movie and a song that reflect the spirit of each the 24 Character Strengths from Seligman & Peterson’s model that we are using more and more.

In this week’s collection you will find the next six Character Strengths:

  • Gratitude
  • Humility
  • Love of Learning
  • Social Intelligence
  • Zest & Enthusiasm

Three Critical Conversations that Boost Employee Engagement

by  and 

Employee engagement is an individual experience, and here are three types of conversations that will give you critical engagement-boosting information from your employees…

1. The “Start, Stop, Continue, Increase” Conversation

Here’s how this conversation might sound:

Lisa, one of the things I like to do with each new hire is get specific feedback on how I manage … specific feedback on what works for them and what doesn’t. So, with that in mind, I’d like to get your responses to the following questions:

  • First, what’s one thing that I do that is really helpful in terms of bringing out the best in you that I should keep doing?
  • The second question I’d like to get your response to is ‘What’s one thing I do that irritates or frustrates you, so that would be the one thing I should STOP doing, if I want to bring out the best in you?
  • The third question I’ll be asking is, ‘What’s one thing you recommend I START doing, because by doing this, I will make the biggest positive impact in your work experience and in my ability to bring out the best in you?’
  • Finally, what’s something I do that is really positive, but, I could be doing it a lot more?

Those are the four questions I’d like to get your take on. So, here they are on a sheet of paper. To give you some time to think rather than catch you off guard, how about if you think about your answers and then we can go through them next week when we meet?”

Because most employees have never been asked such questions, and because many people need time to think through their questions and responses, you will get better quality answers by letting them reflect on their answers.

2. The “What Would Be Most Helpful?” Conversation

This is a more focused, situation-specific request for feedback on your management style.

So, here’s how it might sound:

When I asked you to go search out that difficult answer, was that helpful or would it have been better for me to have teamed you up with Joe?”

Asking “What would be most helpful?” in the conversation gives you valuable information you can use to tailor your approach to each specific employee. As we discussed in our previous article, each employee has their own unique combination of motivators, de-motivators, preferences, and aspirations.

One size does not fit all, and your ability to bring out the best in each employee depends on your ability to tailor your approach to meet each employee’s unique combination.

Asking this also strengthens your relationship with the employee. Even if they don’t have a ready answer, your asking the question demonstrates that you want to manage that employee in the way that works best for them. It communicates that you care enough to want their feedback.

Also, the courage and humility demonstrated in such a request engenders tremendous respect and appreciation in the employee.

3. The “What would You Like to Know About Me?” Conversation

This conversation is especially useful for new employees. It saves them from the unnecessary anxiety caused by an uncommunicative boss who won’t express explicitly what they want from their employees and what makes them happy.

Here’s an example of how this conversation might sound:

Just as we’ve been having conversations about what works best for you and how I can bring out your best, I’d like to have what I call a “What Would You Like to Know About Me?” conversation with you. I have found this to be really helpful with new employees.

This is where they ask anything they want about what I look for most in my team members, my core values, specific business goals, things that drive ME crazy as a supervisor … that sort of thing. So with that in mind, what would you like to know about me that you would find helpful?”

Besides helping them get to know you, this question also allows you to model that it’s beneficial to be direct and open about who you are and what you want. This is a subtle invitation to the employee to do the same with you.

Link to read the original article

Favourite Books of 2014

Berkley’s Greater Good editorsJill Suttie, and Jeremy Adam Smith list their top picks from the previous year – perhaps one or two of these might make a good gift for someone you care about about.  This might well be yourself of course…

the-truth-about-trust- David DeSteno

The Truth About Trust: How It Determines Success in Life, Love, Learning, and More by David DeSteno

Trust is the social glue that allows us to do more together than we could ever do alone. But trustworthiness is a moving target, argues psychologist David DeSteno, dependent on our moods, circumstances, and competing needs; therefore, it’s best to learn how trusts works if we want to connect with others without being taken for a ride.

As social animals, we’ve developed shortcuts for knowing whom to trust—“gut reactions,” based on subtle cues, like folding arms across one’s chest or leaning back—that signal someone is untrustworthy. While some of these can be quite accurate, others are subject to manipulation and prejudice, which DeSteno demonstrates with ingenious science experiments. Some of his findings fly in the face of conventional wisdom—most notably, the view that trustworthiness is a fixed trait. Instead, he argues, being trustworthy depends on an internal calculus, where we weigh the benefits versus the costs of acting with integrity in any given situation.

Our ability to predict our own trustworthiness—like trusting ourselves to refrain from adultery—is hampered by our inability to predict future cost/benefits and by our tendency to rationalize our own behavior. He argues that we should work toward nurturing our trusting nature and our trustworthiness if we want to succeed in life and contribute to a more harmonious society.

Mindwise - Nicholas EpleyMindwise: How We Understand What Others Think, Believe, Feel, and Want by Nicholas Epley

Though we humans are equipped with a brain specially attuned to predict what others are thinking, feeling, and planning, there are many cases in which our “mindreading” powers lead us astray. Social psychologist Nicholas Epley presents fascinating research on how our social brains work and why we sometimes can’t look beyond our own preconceptions.

Epley suggests we have a tendency to overestimate our “mindreading” abilities, ascribing to people intentions they don’t have, based on our projections of how we would act in a certain situation and on our assumption that others think like us when they don’t. We also err in the other direction: exaggerating perceived differences between members of other social groups and ourselves, which can lead to stereotyping.

The sad conclusion is that we may underestimate the richness and variety of other people’s minds (while not depreciating our own), creating misunderstandings and even dehumanization. To counteract this, we need to better understand the way our minds work and consciously deeply listen to those who are different than us.

Making Grateful KidsMaking Grateful Kids: The Science of Building Character by Jeffrey Froh and Giacomo Bono

Many parents worry that our modern culture, with its focus on materialism, will make their kids spoiled and entitled. But, while culture can have a negative impact, researchers Jeffrey Froh and Giacomo Bono suggest ways parents can avoid this outcome: by helping kids develop gratitude.

Research has shown that grateful kids have all kinds of advantages later in life—better relationships, higher levels of happiness and optimism, and more commitment to community, to name a few. Froh and Bono’s book outlines that research and provides thirty-two research-based tips for parents to encourage gratitude in their children. Much of what they suggest falls into the category of overall good parenting—i.e. being present for your kids, encouraging their talents, and providing needed support. In other cases, their tips involve specific gratitude practices, as well as role-modeling the gratitude behavior you want to see in your kids.

But, their goals go beyond wanting parents to enjoy their kids more: “The ultimate function that gratitude may serve in human development…is to help individuals find their own life story for elevating others and to make a difference in the world,” they write.

The Upside of Your DownsideThe Upside of Your Dark Side: Why Being Your Whole Self—Not Just Your “Good” Self—Drives Success and Fulfillment by Todd Kashdan and Robert Biswas-Diener 

“Every emotion is useful,” write the authors of The Upside of Your Dark Side. “Even the ones we think of as negative, including the painful ones.”

Kashdan and Biswas-Diener delve deep into the research to understand why “negative” states like anger or sadness have evolved; they also look at what happens when positive emotions aren’t restrained by negative ones that may cause us to reflect, take a stand against unfairness, or speak our minds. Of course, not all anger is useful; not all sadness is healthy. This is where the book shines: The authors tease out the differences between, for example, anger and rage, and then provide very concrete tips for managing negative states so that they don’t run out of control.

But The Upside of Your Dark Side also contains a larger cultural critique of movements for greater happiness and well-being. Positive emotions are good, argues this book, but focusing excessively on them can cut us off from our whole selves.

Empathy - why it matters and how to get itEmpathy: Why It Matters, and How to Get It by Roman Krznaric

Roman Krznaric, a philosopher and founding faculty member of London’s School of Life, explains how we humans are wired for empathy and why empathy is so important to cultivate.

Science shows that we literally have brain circuits devoted to trying to understand how another person is feeling and to “feel with” them. Yet there are social, political, and psychological barriers to feeling empathy that can get in the way. Krznaric’s book argues that we need to understand these barriers and find ways to overcome them if we are to create the compassionate society we want.

Empathy is not about pity or sympathy, he writes, but about truly putting yourself in another’s worldview and treating them accordingly—“Do unto others as they would want you to do unto them.” He outlines six habits of highly empathic people—i.e. immersing yourself in another culture, engaging in conversation with people who don’t share your views, or joining a choir with people from many walks of life—as a way of decreasing prejudice and developing empathy.

Brainstorm - the power and purpose of the teenage brainBrainstorm: The Power and Purpose of the Teenage Brain by Daniel Siegel

The cultural view that impulsive teen behavior is due to “raging hormones” is outdated and just plain wrong. These two books explain what’s actually going on in teens’ lives and what we can do to support and nurture them on their path to adulthood.

 

Age of Opportunity - lessons from the new science of adolesenceAge of Opportunity: Lessons from the New Science of Adolescence by Laurence Steinberg

Their advice rests on what scientists now understand about the human brain and teen development. During adolescence, the brain starts to become more efficient by “pruning” out neural connections that are less needed, making adolescence a period of both great neural reorganization and creativity.

Ha! the science of when we laugh and whyHa!: The Science of When We Laugh and Why by Scott Weems

You may assume that the appreciation of humor is too idiosyncratic to study scientifically; but you’d be wrong. Psychologist Scott Weems has delved into the science of laughter and come up with an entertaining read about what humor is and what it does for our brains, our health, and our relationships.

It’s true that not everyone finds the same jokes funny. But the common thread in different types of humor is that they all involve dealing with surprise and resolving the ensuing cognitive dissonance in the brain—neural processing that has benefits in other realms of our lives, such as creativity and insight.

Laughing at jokes also releases the feel-good hormone dopamine in the brain, and can increase blood flow and strengthen the heart, much like aerobic exercise does. Perhaps that’s why a sense of humor often tops the list of desirable qualities in a mate.

People say that “laughter is the best medicine,” and laughter has indeed been shown to decrease pain and to reduce stress. Weems suggests laughing at jokes even if they aren’t funny is a good strategy. It will make your life happier and healthier and, because laughter is contagious, spread good feelings to those around you.

Link to the original Greater Good article

Photo: Mark Trezona 2013

Photo: Mark Trezona 2013

Happiness At Work edition #119

All of these stories and many more are collected together in this week’s latest edition of Happiness At Work

Enjoy…