Here are our favourite stories in this week’s new Happiness At Work Edition #60 which we hope you will enjoy too…
Ainissa Ramirez Science Evangelist writes:
Creativity is the secret sauce to science, technology, engineering and math (STEM). It is a STEM virtue. While most scientists and engineers might be reluctant to admit that, and to accept the concept of STEAM (where A is for Art), I’ve witnessed that the best of the best are the most creative.
So how do we make our children more creative?
Researchers have found that play is important for productive thought. Playing with ideas also increases learning…
Creativity is really the art of metaphor.
Metaphors create a linkage between two dissimilar ideas and are useful in the sciences because they allow information to be attained by connecting the unknown with the known. And this is the key element to scientific creativity. Metaphors are important because they create a means of seeking answers, and sometimes they free us from the common thinking and enable scientific breakthroughs…
This 44minute podcast is one of the best conversations I have yet heard about the importance and value and worth of the arts and arts education for our world. Highly recommended:
When you think about people trying to change the world for the better, should artists be near the top of the list? Bridget Kendall explores this question at the Aspen Festival of Ideas in Colorado, in front of a lively festival audience.
She is joined by: Damian Woetzel, former Principal Dancer at the New York City Ballet and the man behind an eye-catching initiative in inner-city schools called Arts Strike; ground-breaking designer Fred Dust, who says good design should be much more than simply creating beautiful objects; and art collector and philanthropist Dennis Scholl, who likes creating ‘happy surprises’ in the shape of Random Acts of Culture.
Decades of research have shown that superior performance requires practicing beyond the point of mastery.
“Why do I have to keep practicing? I know it already!”
That’s the familiar wail of a child seated at the piano or in front of the multiplication table (or, for that matter, of an adult taking a tennis lesson). Cognitive science has a persuasive retort: We don’t just need to learn a task in order to perform it well; we need to overlearn it. Decades of research have shown that superior performance requires practicing beyond the point of mastery. The perfect execution of a piano sonata or a tennis serve doesn’t mark the end of practice; it signals that the crucial part of the session is just getting underway.
Whenever we learn to make a new movement, Ahmed explains, we form and then update an internal model—a “sensorimotor map”—which our nervous system uses to predict our muscles’ motions and the resistance they will encounter. As that internal model is refined over time, we’re able to cut down on unnecessary movements and eliminate wasted energy…
While Ahmed’s paper didn’t address the application of overlearning to the classroom or the workplace, other studies have demonstrated that for a wide range of academic and professional activities, overlearning reduces the amount of mental effort required, leading to better performance—especially under high-stakes conditions. In fact, research on the “audience effect” shows that once we’ve overlearned a complex task, we actually perform it better when other people are watching. When we haven’t achieved the reduction of mental effort that comes with overlearning, however, the additional stress of an audience makes stumbles more likely.
“The message from this study is that in order to perform with less effort, keep on practicing, even after it seems the task has been learned,” says Ahmed. “We have shown there is an advantage to continued practice beyond any visible changes in performance.” In other words: You’re getting better and better, even when you can’t tell you’re improving—a thought to keep you going through those long hours of practice…
By Kathy Graham
According to Dr Dan Siegel, one important point to bear in mind is that every experience we have causes our neurons to fire. Another is that when neurons fire, they wire together to create associations that are reinforced through repetition. Moreover, this involves the production of myelin or our brain’s white matter. “If you lay down myelin, you are 3000 times as effective as if you were a circuit without myelin,” says Siegel.
But that’s not all. The brain, or as Siegel describes it, “the social organ of the body” which has evolved over millions of years “has allowed us to survive because we have relationships with each other. We don’t have big claws, we don’t have big fangs, we’re not that strong. So how did we survive? Because we could look at another human being and figure out what was going on with them. This is why in terms of the science of learning, learning is a profoundly social experience.”
Perhaps one of the most defining features of humanity is our capacity for empathy – the ability to put ourselves in others’ shoes. A new University of Virginia study strongly suggests that we are hardwired to empathize because we closely associate people who are close to us – friends, spouses, lovers – with our very selves.
“With familiarity, other people become part of ourselves,” said James Coan, a psychology professor in U.Va.’s College of Arts & Sciences who used functional magnetic resonance imaging brain scans to find that people closely correlate people to whom they are attached to themselves…
The researchers found, as they expected, that regions of the brain responsible for threat response – the anterior insula, putamen and supramarginal gyrus – became active under threat of shock to the self. In the case of threat of shock to a stranger, the brain in those regions displayed little activity. However when the threat of shock was to a friend, the brain activity of the participant became essentially identical to the activity displayed under threat to the self.
“The correlation between self and friend was remarkably similar,” Coan said. “The finding shows the brain’s remarkable capacity to model self to others; that people close to us become a part of ourselves, and that is not just metaphor or poetry, it’s very real. Literally we are under threat when a friend is under threat. But not so when a stranger is under threat.”
Empathy can be painful.
Is there a better way of approaching distress in other people? A recent study, published in the journal Cerebral Cortex, suggests that we can better cope with others’ negative emotions by strengthening our own compassion skills, which the researchers define as “feeling concern for another’s suffering and desiring to enhance that individual’s welfare.”
“Empathy is really important for understanding others’ emotions very deeply, but there is a downside of empathy when it comes to the suffering of others,” says Olga Klimecki, a researcher at the Max Planck Institute for Human Cognitive and Brain Sciences in Germany and the lead author of the study. “When we share the suffering of others too much, our negative emotions increase. It carries the danger of an emotional burnout.”
…“Through compassion training, we can increase our resilience and approach stressful situations with more positive affect,” says Klimecki.
The positive emotional approach was accompanied by a change in brain activation pattern: Before the training, participants showed activity in an “empathic” network associated with pain perception and unpleasantness; after the training, activity shifted to a “compassionate” network that has been associated with love and affiliation.
Their new brain-activation patterns more closely resembled those of an “expert” who had meditated every day on compassion for more than 35 years, whose brain was scanned by the researchers to provide a point of comparison. This result suggests that the training brought about fundamental changes in the ways their brains processed distressing scenes, strengthening the parts that try to alleviate suffering—an example of neuroplasticity, when the brain physically evolves in response to experience.
Negative emotions did not disappear after the loving-kindness training; it’s just that the participants were less likely to feel distressed themselves. According to Klimecki and her colleagues, this suggests that the training allowed participants to stay in touch with the negative emotion from a calmer mindset. “Compassion is a good antidote,” says Klimecki. “It allows us to connect to others’ suffering, without being too distressed.”
In a new video, Michael Norton shows that spending money on others yields more happiness than spending it on yourself.
…consultant and founder of HappierHuman Amit Amin has assembled 26 separate academic articles and studies around the world that show the benefits of saying “Thank You.” Here are some highlights from those findings:
- Expressions of gratitude reinforce pro-social and moral behavior.
- Frequent opportunity to express gratitude leads to increased well-being, better health, better exercise habits, higher life satisfaction and increased optimism.
- Grateful people get more sleep.
- A one-time act of thoughtful gratitude produces an immediate 10% increase in happiness and 35% reduction in depressive symptoms that lasts for months.
- Writing down one’s gratitude produces a cumulative effect that increases month over month.
- Gratitude (which focuses us on others) and materialism (which focuses us on ourselves) are inversely related.
- Those who are more grateful not only perceive the environment to be more benevolent, but actually make it so by helping others more frequently and accumulating social capital.
Giving makes us feel happy, and giving to someone we actually know makes us even happier, a new study suggests.
New research published in the Journal of Happiness and Development shows that social giving — where you’re giving to a person who you know, or your giving leads to a social connection — seems to foster more emotional benefits than giving without the social aspect…
Marc Chernoff offers some advice for making time work for us by keeping our happiness in the centre of our lives and the way we organise and plan ourselves…
In the seven years of this blog’s existence, Angel and I have had the pleasure of meeting, coaching and interacting with hundreds of truly inspiring, happy, prolific people. And the more we have interacted with people like this, the more we realize the similarities in how they prioritize their lives, and how their priorities align with our own.
What becomes evident is that, to sustain happiness, we must focus our attention on the right things, in the right ways. Every growing human being (that means all of us) has resource constraints: limited time and energy. It is critical that we spend our resources effectively.
Here are 10 ways to prioritize your life and your to-do lists for increased happiness and fulfillment:
1. One thing at a time, with full presence.
In other words, make the thing you have chosen to do the number one priority while you’re doing it. Focus with your full attention. See the value in where you are, while you’re there. Enjoy what’s happening, while it’s happening…
2. Family and close friends are at the top.
Nurture your important relationships in such a way that when you tell the people you care about that you care about them, you’re simply reinforcing what theyalready know based on how you have prioritised them into your life…
3. Focus on importance, not urgency.
As Johann Wolfgang von Goethe once said, “Things which matter most must never be at the mercy of things which matter least.”
Truthfully, the most important thing in life is knowing what the most important things in life are, and prioritizing them accordingly. Sadly, most of us spend too much time on urgent things and not enough time on important things…
4. Keep your efforts aligned with your purpose.
Getting anything worthwhile done is a matter of connecting with why you have chosen to do this thing in the first place.
Don’t allow others to confuse you. Don’t let them convince your heart what is right for you. Your heart already knows. Listen to it. Don’t let anyone else dilute the power of your inner voice. You’ve got to stand up for something specific, on your own two legs, or you will achieve nothing worthwhile in your own mind’s eye…
5. Play to your strengths and delegate when it makes sense.
When it comes to tackling big projects, you can try to do everything yourself, or you can reach out and find the right people to help you. The first choice will raise your stress and blood pressure; the second choice will raise your consciousness and effectiveness…
6. Socialize and share with peers.
Regardless of what you’re trying to accomplish, it’s always easier if you have a group of people who understand what you’re doing, why you’re doing it, and what challenges you’re facing. Staying in touch with these people and sharing ideas with them will accelerate your effectiveness and happiness. Best selling author, Seth Godin, refers to these people as your tribe members.
A tribe is a group of people connected to one another via an idea, movement or common goal. For millions of years, human beings have been part of one tribe or another. Godin says, “A group needs only two things to be a tribe: a shared interest and a way to communicate.”…
7. Give what you can, as you seek what you desire.
In many ways, life is a circle – what you put in to it comes back around. When you make a positive impact in the world, the world will have a positive impact on you.
If you want to be rich, be generous. If you want to make friends, be friendly. If you want to be heard, listen. If you want to be understood by others, take the time to truly understand them. If you want to live an interesting life, be interested in the happenings around you…
8. Leave the past behind as you plan ahead.
Let old problems remain where they belong – in the past. No matter how many times you revisit the past, there’s nothing new to see. Don’t let what once happened get in the way of what is happening. Just because you’ve made mistakes doesn’t mean your mistakes get to make you. If something important didn’t work yesterday, figure out what changes can be made today…
9. Commit to self-respect, regardless of the issue at hand.
Whenever you catch yourself in a rambling bout of negative self-talk, stop and ask yourself, “If I had a friend who spoke to me in the same way that I sometimes speak to myself, how long would I allow this person to be my friend?”…
10. Leave room to breathe.
Things don’t always go as planned. Good things can’t always be planned. Be flexible and open to life’s twists and turns.
Organize, but don’t agonize. Keep your space and time ordered, but your schedule underbooked. Create a foundation with a soft place to land, a wide margin of error, and room to think and breathe…
Workaholics of the world, rejoice? We’ll all be just as unhappy with a shorter work week.
When it comes to working hours, less apparently is not more. Proponents of the six-hour workday will be saddened to hear that, as delightful as shorter days sound, decreasing work hours might not make anyone any happier.
At least that’s what new research in the Journal of Happiness Studies suggests. The 10-year longitudinal study examined the impact of the reform South Korea instituted in 2004 reducing working hours on Korean workers’ happiness. While people’s satisfaction with their working hours increased, there wasn’t a significant effect on overall life or job satisfaction…
Several studies have now shown that autonomy – a sense of control over what we do and how we do it – is an essential aspect of our happiness at work. This article reports on a new study that shows the higher up the pecking order you get at work, the less stressed you are likely to be, but then goes on to look at other studies that show that there are several other important apescts that help or hinder our happiness at work.
So who is better off at work, you or your boss? A Harvard study suggests that it’s your boss because your boss is less stressed. And why is your boss less stressed? It turns out that it is because your boss has control…
Results showed that leaders had statistically significant lower levels of cortisol and lower anxiety than nonleaders. The study was repeated on a second group with similar results.
The researchers then dug into what led to this lower level of stress in leaders and concluded that a sense of control, specifically to do with being in authority, was the main contributing factor…
Less stress may not mean more happiness, though.
Another Harvard Researcher, Professor Rosabeth Kanter, clearly thinks that stress is just one factor among several in overall workplace happiness. She describes the primary sources of motivation (in innovative companies) as ‘mastery, membership and meaning’ with ‘money’ a distant fourth. Mastery certainly fits with control, suggesting that the boss is indeed likely to be happier, but the other important factors do also come into play. Membership – meaning being part of a team, belonging to something bigger than you personally, can work just as well for you as your boss, perhaps even better since the manager role inevitably removes your boss from being part of the team to some extent. This also fits with the majority of people finding the people they work with as being most important.
Lastly there is valuing your work. Some of that comes from you – if you know you do a good job and are confident enough to value the work you do and its quality for yourself then you are probably in a good place. The rest comes from other people – one of whom is undoubtedly your boss.
A study in the Journal of Occupational and Organizational Psychology, reported in Science Daily, that looked at common factors in 223 different workplace studies over a 30 year period suggests that happiness at work is most strongly linked to underlying happiness and attitude. Essentially if you are happy in your life and are generally a happy person you will be happy at work…
By Dr. Mercola
Are You Guilty of These 7 Sins of Happiness?
…identifying the seven ‘sins of happiness,’ which author Trent Hand compiled for Lifehack. That is, the seven habits or attitudes that make happiness very hard to come by. Hand explained:
“These “sins” are so deadly that we often don’t notice we are falling into their trap until we wake up one day and wonder why we are glaring at ourselves in the mirror.”
1. Comparing Yourself to Others
This will either make you feel guilty for living more comfortably than others who are struggling, or make you feel inadequate compared to those who have more. As Mark Twain said: “Comparison is the death of joy.”
2. Talking About Your Dreams Instead of Going to Work on Them
Talking about your dreams is great, but only if you eventually follow through with them. Make a point to set short-term action steps that will help you achieve your long-term goals – and act on them.
3. Listening to People With Nothing Positive to Say
Spending time around consistently negative people will drain your energy and bring down your mood. It’s generally nearly impossible to cheer a negative person up, you’re better off avoiding them as much as possible and surrounding yourself with positive people instead.
4. Focusing on the News
Watching the news is virtually guaranteed to bring you down and create feelings of helplessness and a lack of hope, as there’s not much you can do to improve the problems you’re seeing. Instead, focus on positive steps you can make in your local community, such as mentoring a child or delivering meals to the elderly.
5. Deciding Someone Else Needs to Change
Finding fault in others, and letting them know what they’re doing wrong, is easy. Much more difficult is looking inward to see how you can improve yourself instead. The latter will pay off by leading to a better you, while trying to fix others will likely be futile and interfere with your relationships.
6. Thinking “Happiness” is a Destination You Can Reach
If you think you’ll be happy once you accomplish a certain goal (like getting married or paying off your house), this is a myth. You must learn to find happiness during the journey, on a daily basis, rather than waiting to somehow find happiness at the end.
7. Forgetting to Say “Thank You”
It’s easy to take for granted all that you have to be thankful for – friends, family, loved ones, your health, your job … By focusing on all that you have to be grateful for (jot down whatever comes to mind on a notepad, for starters), you’ll instantly feel happier.
Living in the Moment: Another Key to Being Happy
Groucho Marx may not be the first person who comes to mind for a philosophy by which to live your life, but his words come with a definite air of wisdom:
“I, not events, have the power to make me happy or unhappy today. I can choose which it shall be. Yesterday is dead, tomorrow hasn’t arrived yet. I have just one day, today, and I’m going to be happy in it.”
How often your mind wanders is frequently a predictor of how happy you are. One study found, in fact, that the more often you take yourself out of the present moment, the less happy you are. The researchers concluded:
“ … people are thinking about what is not happening almost as often as they are thinking about what is and … doing so typically makes them unhappy.”
So … allow yourself to be immersed in whatever it is you’re doing right now, and take time to really be in the present moment. Practice mindfulness and avoid replaying past negative events in your head or worrying about the future; just savor what’s going on in your life now.
James Coyne PhD picks up Barbara Ehrenreich’s retitled book and mounts a hefty critique of positive psychology his understanding of the messages it is selling. There are important points here, despite how badly we believe these writers misrepresent positive psychology and the mission of the new economics and Gross National Happiness indexing. See what you think…
When Barbara Ehrenreich’s Bright-Sided: How the Relentless Promotion of Positive Thinking Has Undermined America was published outside of the United States, the book was retitled Smile or Die. The publisher was concerned that non-native English speakers might not understand the play on words in the original title. I think the retitling is actually more apt in capturing the message of positive psychology: buy our advice, buy our books, attend our workshops or die…
…Undoubtedly, rich white persons in the suburbs are more likely to score high on these measures. Positive psychology is applied ideology, not science, in encouraging them to congratulate themselves on the personal achievement the high score represents. And if they are still unhappy or in ill health, the problem lies with the personal characteristics and their modifiable attitudes.
As for the poor and disadvantaged, the physically ill, they have only themselves to blame. As a wealthy positive psychology entrepreneur recently declared “Your attitude is the reason you are poor.” He went on to cite Barbara Frederickson:
In an article in the Journal of Business Venturing, leading positive psychology researcher Barbara Fredrickson found positive emotions help build essential resources for entrepreneurs. Among those resources, the top three she found were social capital, resilience, and big picture thinking.
“It’s not just one of those things that’s going to matter more than the others,” Fredrickson said. “All three are part of a larger web that creates an upward spiral.”
So what is the solution to poverty and social inequality? Poor people have to think positive, start smiling and expressing gratitude. What a program for individual and social change– or a shameful fraud. As Barbara Ehrenrich has pointed out in Bright-Sided (or Smile or Die), the downside of this ideology is personal self-blame and national denial. Reviewing Bright-Sided, Thomas Frank remarked:
“We’re always being told that looking on the bright side is good for us, but now we see that it’s a great way to brush off poverty, disease, and unemployment, to rationalise an order where all the rewards go to those on top. The people who are sick or jobless—why, they just aren’t thinking positively. They have no one to blame but themselves.”
Rob Greenfield’s 4,700-mile ride on a bamboo bicycle towing solar panels taught him the power of living a simple life
…I learned the power of a bicycle. It is a relatively simple machine but it can take us great distances both figuratively and literally. Life is good when you are on a bike. Good for yourself, good for the earth, and good for the people around you.
I recognised that people do genuinely want to help and to be a part of something greater than themselves but they just need that extra little push and they need to see someone else do it first. I learned that positivity tends to create more positivity, as does goodness.
Lastly, if you live simply, you can live free. The less complicated you make your life, the more time you have to spend doing what you love and what’s good for you.
Change begins with the actions of individuals. A big action that anyone can take is to become a conscious consumer and support businesses that are doing their part to protect the environment.
Businesses will sell what we will buy so we decide through our actions what is on the market. If as an individual you want to change the way business is done, then start buying from businesses that are using it as a means of positive change in the world…
For me business is a tool to create a happier, healthier planet as well as support myself and my employees. I just hope other companies can also come to recognise this.
The Happy Show offers visitors the experience of walking into the designer’s mind as he attempts to increase his happiness via meditation, cognitive therapy and mood-altering pharmaceuticals. “I am usually rather bored with definitions,” Sagmeister says. “Happiness, however, is just such a big subject that it might be worth a try to pin it down.” Centered around the designer’s ten-year exploration of happiness, this exhibition presents typographic investigations of a series of maxims, or rules to live by, originally culled from Sagmeister’s diary, manifested in a variety of imaginative and interactive forms. – from the city of Chicago website.
The exhibit was fantastic, and we spent over an hour enjoying the unique infographics and interactive displays, all relating the concept of happiness.
The most provocative art piece was Sagmeister’s attempt to show a graphical representation of the happiness of the visitors to the show. He did this based on the amount of gumballs that were taken from a row of ten old-fashioned gumball machines standing against the wall, numbered from 1-10, each machine signifying one higher level of individual happiness.
I thought about my level of personal happiness before I approached the gumball machines. I decided that I was relatively happy. Even with some bumps in the proverbial road, I had my health, good friends, my hair, and I wasn’t bored yet with my existence. I took a gumball from machine #7. That put me in the top 25% of happiness…
See this week’s new collection for these – and many more – stories about happiness and wellbeing, creativity & artistry, resilience and learning, mindfulness and self-mastery, leadership and changing the world…
We hope you find things here to enjoy and incorporate in your own work, life and continuous learning.