This is what I mean by moving our fulcrum. The more we can lower or even eliminate the activation energy for our desired actions, the more we enhance our ability to jump-start positive change.”, “By adding 20 seconds to my day, I gained back three hours.”, “The key to reducing choice is setting and following a few simple rules. You showed people you were smart or efficient. What are some more adaptive reactions to it? Years of research have shown that a specific and concerted focus on your strengths during a difficult task produces the best results. In the midst of challenges and stress at work, nothing is more crucial to our success than holding on to the people around us. Counterfactual definition, a conditional statement the first clause of which expresses something contrary to fact, as “If I had known.” See more. Since you make up the counterfact, you can change it to make yourself feel fortunate — You can train your brain to be more positive Extensive research has found that happiness actually has a very important evolutionary purpose, something Barbara Fredrickson has termed the "Broaden and Build Theory." by Shawn Achor | Jun 5, 2018. As my friend Jess says it, “Success orbits around happiness, not the other way round.” Happiness is a state of the mind, a state of the feeling, a state of the deep sensation without any pre-condition. Keep going until you get to a result that is meaningful to you. And as a result, these are the people who are generally more likely to get ahead.”, “Wrzesniewski’s most interesting finding is not just that people see their work in one of these three ways, but that it fundamentally doesn’t matter what type of job one has.”, “A calling orientation can have just as much to do with mindset as it does with the actual work being done.”, “Unhappy employees can find ways to improve their work life that doesn’t involve quitting, changing jobs or careers, or going off to find themselves. For me, happiness is the joy we feel striving after our potential. ... we actually have the power in any given situation to consciously select a counterfact that make us feel fortunate rather than helpless. Finally, people with a calling view work as an end in itself; their work is fulfilling not because of external rewards but because they feel it contributes to the greater good, draws on their personal strengths, and gives them meaning and purpose.”, “People with a calling orientation not only find their work more rewarding but work harder and longer because of it. Investing in social connections means that you'll find it easier to interpret adversity as a path to growth and opportunity; and when you do have to experience the stress, you'll bounce back from it faster and better protected against its long-term negative effects. "Three good things" that happened that day. Lower the activation energy for habits you want to adopt, and raise it for habits you want to avoid. Remind yourself of the relevant skills you have, rather than those you lack. Spending money on other people is called ‘prosocial spending,’ and also boosts happiness. “This invisible pull toward the path of least resistance can dictate more of our lives than we realize, creating an impassible barrier to change and positive growth.”. 68 $17.00 $17.00. One that keeps circling around where you currently are (i.e., the negative event creates no change; you end where you start). Here are a number of proven ways we can improve our moods and raise our levels of happiness throughout the day. When our brains get stuck in a pattern that focuses on stress, negativity, and failure, we set ourselves up to fail. When adversity strikes, we all take the opportunity to create our own ‘counterfact’ – an alternative scenario our brains create to help us make sense of it … ; (2) Do I believe that my employees want to make that effort, just as they want to find meaning and fulfillment in their jobs? Is it airtight? Sustaining lasting change often feels impossible because our willpower is limited. They work because they have to and constantly look forward to the time they can spend away from their job. Happiness fuels success, not the other way around. The Happiness Advantage by Shawn Achor is positive psychology at it's finest. If we study merely what is average, we will remain merely average. My name is Thomas and I build web applications. Verbalizing the stress and helplessness you are feeling is the first step toward regaining control. Exercise 1. The earlier we face difficulties and drawbacks, the better prepared we are to deal with the inevitable obstacles along our path.". With an increasingly internal locus of control and a greater confidence in our abilities, we can then expand our efforts outward. Perhaps the most accurate term for happiness is the one Aristotle used: eudaimonia, which translates not directly to “happiness” but to “human flourishing.” ☁️ In the Happiness Advantage, Shawn talks about how happiness is the center around which success orbits. — Shawn Achor, The Happiness Advantage. Achor, as many of you know, has been quite famous for being a “happiness consultant” to many Fortune 500 companies. “Happiness is not the belief that we don’t need to change; it is the realization that we can.”. Principle #3: The Tetris Effect. The Zorro Circle teaches us how to regain control by focusing first on small, manageable goals, and then gradually expanding our circle to achieve bigger and bigger ones. This video highlights a new DVD program based on Shawn Achor's "The Happiness Advantage." Lead… Psychologists call these kinds of rules ‘second-order decisions,’ because they are essentially decisions about when to make decisions, like deciding ahead of time when, where, and how I was going to work out in the morning.”, “Rules are especially helpful during the first few days of a behavior-changing venture when it’s easier to stray off course. Remind yourself of the relevant skills you have, rather than those you lack. You learned from a mistake. Instead of narrowing our actions down to fight or flight as negative emotions do, positive ones broaden the amount of possibilities we process, making us more thoughtful, creative, and open to new ideas. Disputation involves first telling ourselves that our belief is just that—a belief, not fact—and then challenging (or disputing) it.”, “Psychologists recommend that we externalize this voice (i.e., pretend it’s coming from someone else), so it’s like we’re actually arguing with another person.”, “When faced with a terrible prospect—for example, the end of a love affair or of a job—we overestimate how unhappy it will make us and for how long.”, “We fall victim to ‘immune neglect,’ which means we consistently forget how good our psychological immune system is at helping us get over adversity.”, “Adversities, no matter what they are, simply don’t hit us as hard as we think they will.”. Once you've mastered the self-awareness circle, your next goal should be to identify which aspects of the situation you have control over and which you don't. And one, which I call the Third Path, that leads us from failure or setback to a place where we are even stronger and more capable than before the fall.”, “Study after study shows that if we are able to conceive of a failure as an opportunity for growth, we are all the more likely to experience that growth.”, “By scanning our mental map for positive opportunities, and by rejecting the belief that every down in life leads us only further downward, we give ourselves the greatest power possible: the ability to move up not despite the setbacks, but because of them.”, “People’s ability to find the path up rests largely on how they conceive of the cards they have been dealt, so the strategies that most often lead to Adversarial Growth include positive reinterpretation of the situation or event, optimism, acceptance, and coping mechanisms that include focusing on the problem head-on (rather than trying to avoid or deny it).”, “The people who can most successfully get themselves up off the mat are those who define themselves not by what has happened to them, but by what they can make out of what has happened.”, “Things do not necessarily happen for the best, but some people are able to make the best out of things that happen.”—Tal Ben-Shahar, “When people feel helpless in one area of life, they not only give up in that one area; they often ‘overlearn’ the lesson and apply it to other situations. It undercuts our creativity, raises our stress levels, and lowers our motivation and ability to accomplish goals.”. People with a ‘job’see work as a chore and their paycheck as the reward. Tal Ben-Shahar calls this “the error of the average.”, “If we study merely what is average, we will remain merely average.”. Write a short journal entry about a positive experience. “Instead of narrowing our actions down to fight or flight as negative emotions do, positive ones broaden the amount of possibilities we process, making us more thoughtful, creative, and open to new ideas.”, “Positive emotions flood our brains with dopamine and serotonin, chemicals that not only make us feel good but dial up the learning centers of our brains to higher levels. – Change your explanatory style – interpret adversity as local and temporary. Meditation 1. Beliefs can actually change the concrete results of our efforts and our work. Infuse Positivity Into Your Surroundings. Positive Psychology at Work We are taught- success first, happiness second If I lose 5 lbs I will be happy, ect If I get that raise, I will be happy, ect Happiness is the precursor to success- not merely the result Happiness and Optimism fuel performance and achievement Introducing the competitive edge called: Happiness Advantage ; Our own interpretation of … Disputation involves first telling ourselves that our belief is just that--a belief, not fact--and then challenging (or disputing) it. Being able to identify these emotions and distortions does not make them go away, of course, but it gives me an opportunity to develop a logical statement or reframed belief that refutes them. Are there ready solutions, or do we think it is unsolvable? While authentic positivity will always trump its faux counterpart, there is significant evidence that changing your behavior first--even your facial expression and posture--can dictate emotional change. If we believe the former—that is if we see the adversity as short-term or as an opportunity for growth or appropriately confined to only part of our life—then we maximize the chance of a positive Consequence. In The Happiness Advantage, Shawn Achor explains the different responses people have when things go wrong. Happiness is the center around which success orbit and gives us a competitive edge. The 20-Second Rule shows how, by making small energy adjustments, we can reroute the path of least resistance and replace bad habits with good ones. “Interestingly, her research shows passive responses to good news (‘That’s nice.’) can be just as harmful to the relationship as blatantly negative ones (‘You got the promotion? Check out some of my projects or learn more about me below. In the midst of challenges and stress, some people choose to hunker down and retreat within themselves. By tackling one small challenge at a time--a narrow circle that slowly expands outward--we can relearn that our actions do have a direct effect on our outcomes, that we are largely the masters of our own fates. In other words, "reality" is merely our brain's relative understanding of the world based on where and how we are observing it. All it takes is drawing that first circle in the sand.”, William James called creating good habits “daily strokes of effort.”. By contrast, people who view their work as a career work not only out of necessity but also to advance and succeed. Once I had run through the situation in my head for awhile, I was able to take a step back and look at it with fresh eyes. “Gable’s studies have shown that active-constructive responding enhances relationship commitment and satisfaction, and fuels the degree to which people feel understood, validated, and cared for during a discussion—all of which contribute to the Happiness Advantage.”. When our brains constantly scan for and focus on the positive, we profit from three of the most important tools available to us: happiness, gratitude, and optimism. I learned this from Shawn Achor in one of the best books I've ever read, The Happiness Advantage. The question is: can we learn how to choose our response rather than react emotionally? “When over a thousand highly successful professional men and women were interviewed as they approached retirement and asked what had motivated them the most, throughout their careers, overwhelmingly they placed work friendships above both financial gain and individual status.”, “Organizational psychologists have found that even brief encounters can form “high-quality connections,” which fuel openness, energy, and authenticity among coworkers, and in turn lead to a whole host of measurable, tangible gains in performance.”, “Shelly Gable, a leading psychologist at the University of California, has found that there are four different types of responses we can give to someone’s good news, and only one of them contributes positively to the relationship. What are some other plausible interpretations of this event? Draw an arrow to the right and write this answer down. Start making a daily list of the good things in your job, your career, and your life. “When we are happy — when our mindset and mood are positive — we are smarter, more motivated, and thus more successful” (pg. The next time you interact with a colleague or direct report, make an effort to adopt a more positive tone and facial expression. Even a rote or routine task can be meaningful if you find a good reason to be invested. A counterfact is an alternate scenario our brains create to help us evaluate and make sense of what really happened. Summary: In times of stress or failure, the brain tends to get stuck in … ; and (3) How am I conveying these beliefs in my daily words and actions?”, “Constantly scanning the world for the negative comes with a great cost. When your brain conceives of family dinner or Sudoku or fantasy football or a phone call with a friend as a "waste of time," it won't be able to reap its inherent benefits. When we are stressed or in crisis, however, instead of rising up, too often we shut down. The same energy, both physical and mental, is needed of people to overcome inertia and kick-start a positive habit.”, “It’s not the sheer number and volume of distractions that gets us into trouble; it’s the ease of access to them.”, “Lower the activation energy for habits you want to adopt, and raise it for habits you want to avoid. Another mental path leads you toward further negative consequences (i.e., you are far worse off after the negative event; this path is why we are afraid of conflict and challenge). Your counterfact (you could have been…) determines whether you consider yourself lucky or unlucky. Infuse positivity into your surrondings 1. Social Investment teaches us how to invest more in one of the greatest predictors of success and excellence—our social support network. It undercuts our creativity, raises our stress levels, and lowers our motivation and ability to accomplish goals. Psychologists call these kinds of rules "second-order decisions," because they are essentially decisions about when to make decisions. And choosing a positive counterfact, besides simply making us feel better, sets ourselves up for the whole host of benefits to motivation and performance we now know accompanies a positive mindset. And when willpower fails, we fall back on our old habits and succumb to the path of least resistance. Most people think that happiness comes after success, and that success comes after hard work. 4.7 out of 5 stars 3,344. The Tetris Effect teaches us how to retrain our brains to spot patterns of possibility, so we can see—and seize—opportunity wherever we look. The second mistake traditional psychology makes is focusing on those who fall only on one side of average—below it. Here's what he says: "We actually have the power in any given situation to consciously select a counterfact that makes us feel fortunate rather than helpless. Constantly scanning the world for the negative comes … The first goal we need to conquer--or circle we need to draw--is self-awareness. Positive emotions are contagious. Adversity, Belief, Consequence, and Disputation. This does not mean you should be inauthentic, smother your true feelings, or paint an awkward smile on your face. More Buying Choices $4.60 (87 used & new offers) 1. “Mental construction of daily activities, more than the activity itself defines our reality,” Achor points out, citing an experiment performed on the cleaning staff of seven hotels, published in Psychological Science.Researchers told half the staff how much … When challenges loom and we get overwhelmed, our rational brains can get hijacked by emotions. Some ways to improve our moods and raise our levels of happiness. “We tend to miss what we’re not looking for.”, “When our brains constantly scan for and focus on the positive, we profit from three of the most important tools available to us: happiness, gratitude, and optimism.”, “Psychologists call this “predictive encoding”: Priming yourself to expect a favorable outcome actually encodes your brain to recognize the outcome when it does in fact arise.”, “The best way to kick-start this is to start making a daily list of the good things in your job, your career, and your life.”, “When you write down a list of ‘three good things’ that happened that day, your brain will be forced to scan the last 24 hours for potential positives—things that brought small or large laughs, feelings of accomplishment at work, a strengthened connection with family, a glimmer of hope for the future.”, “A variation on the Three Good Things exercise is to write a short journal entry about a positive experience.”, “It’s not your age, or what you do for a living; it’s the training and consistency that count.”, “On every mental map after crisis or adversity, there are three mental paths. For Shawn Achor, happiness is the joy we feel striving after our potential. But if you change the fulcrum so that you conceive of such free time as a chance to learn and practice new things, to recharge your batteries and connect with others, you'll be able to leverage the power of that rest time and return stronger than before. It will increase resilience and decrease your stress levels. They are invested in their work and want to do well. Each activity listed below not only gives us a quick boost of positive emotions, improving our performance and focus in the moment; but if performed habitually over time, each has been shown to help permanently raise our happiness baseline. But the more you make a genuine effort to avoid slipping into an apathetic or irritable tone, the more your team's performance will benefit. More habitual, we can become more engaged, creative, motivated and productive before you even begin most,... 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