“When we are happy — when our mindset and mood are positive — we are smarter, more motivated, and thus more successful” (pg. Infuse Positivity Into Your Surroundings. Exercise 1. Your counterfact (you could have been…) determines whether you consider yourself lucky or unlucky. Before Happiness; The Happiness Advantage; How to Make a Shark Smile; The Orange Frog; News + Media. Yet 70 percent choose to invent a negative counterfact — the story we tell ourselves to make sense of things that happen — instead of a positive one. The good news is that we can also train our brains to scan for the positive--for the possibilities dormant in every situation. In the midst of challenges and stress at work, nothing is more crucial to our success than holding on to the people around us. “Habits are like financial capital – forming one today is an investment that will automatically give out returns for years to come.” ― Shawn Achor, The Happiness Advantage: The Seven Principles of Positive Psychology That Fuel Success and Performance at Work Write a short journal entry about a positive experience. Gradually, as the desired action becomes more habitual, we can become more flexible.”. Lead… Find something to look forward to 1. Experiments show that when people are primed to feel high levels of distress, the quickest to recover are those who can identify how they are feeling and put those feelings into words. Or is the reasoning clearly specious once we step outside of ourselves and take a look? The Fulcrum and the Lever teach us how we can adjust our mindset (our fulcrum) in a way that gives us the power (the lever) to be more fulfilled and successful. Principle #1 — The Happiness Advantage Contrary to previous thinking that happiness was the result of success, positive psychology is discovering that the opposite is the case. The most successful people see adversity not as a stumbling block, but as a stepping-stone to greatness. The earlier we face difficulties and drawbacks, the better prepared we are to deal with the inevitable obstacles along our path.". “In physics, activation energy is the initial spark needed to catalyze a reaction. You learned from a mistake. Essentially, our mindset, and in turn our experience of the world, is never set in stone, but constantly in flux. Falling Up is about finding the mental path that not only leads us up out of failure or suffering but teaches us to be happier and more successful because of it. 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. When our brains get stuck in a pattern that focuses on stress, negativity, and failure, we set ourselves up to fail. But we’ve had the equation all wrong: Happiness isn’t the result of success—it’s the cause of it.In The Happiness Advantage, author Shawn Achor introduces this formula for success, based on research in neuroscience and the relatively new field of positive psychology. Speaking Inquiries; Facebook page opens in new window Twitter page opens in new window Linkedin page opens in new window Instagram page opens in new window. 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. THE TETRIS EFFECT. They help us organize new information, keep that information in the brain longer, and retrieve it faster later on. It undercuts our creativity, raises our stress levels, and lowers our motivation and ability to accomplish goals.”. In The Happiness Advantage, Shawn Achor reports research by Martin Seligman that people’s explanatory style is often a good predictor of success in everything from sports to sales to even recovery from surgery. – Change your explanatory style – interpret adversity as local and temporary. 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. Tal Ben-Shahar calls this “the error of the average.”, “If we study merely what is average, we will remain merely average.”. 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. 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. At the end of the month, look back over each column and think about the pleasure each purchase brought you, and for how long.”, “Each time we use a skill, whatever it is, we experience a burst of positivity. By contrast, people who view their work as a career work not only out of necessity but also to advance and succeed. Is it airtight? This is what I mean by moving our fulcrum. “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? Constantly scanning the world for the negative comes … A counterfact is an alternative scenario your brain creates to help make sense of a past experience. The goal of a Positive Tetris Effect: Instead of creating a cognitive pattern that looks for negatives and blocks success, it trains our brains to scan the world for the opportunities and ideas that allow our success rate to grow. Are there ready solutions, or do we think it is unsolvable? Meditate: Regular meditation can rewire our brain to raise levels of happiness, lower stress, even improve immune function. After many years and hundreds of interviews with workers in every conceivable profession, Amy Wrzesniewski has found that employees have one of three “work orientations,” or mindsets about our work. Adversity, Belief, Consequence, and Disputation. Are you spending more on things or on experiences? The Happiness Advantage by Shawn Achor is positive psychology at it's finest. Adversity is the event we can't change; it is what it is. When we are stressed or in crisis, however, instead of rising up, too often we shut down. Print | Audiobook | Get My Searchable Collection of 100+ Book Notes, How to Improve Your Mood and Raise Your Happiness Throughout the Day, 4. 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. “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 … In his book The Pursuit of Perfect, Tal Ben-Shahar writes that "we can only learn to deal with failure by actually experiencing failure, by living through it. The problem is, the more we use our willpower, the more worn-out it gets. It is when we are positive that our brains become more engaged, creative, motivated and productive. A person may imagine how an outcome could have turned out differently, if the antecedents that led to that event were different. The winning response is both active and constructive; it offers enthusiastic support, as well as specific comments and follow-up questions.”. 68 $17.00 $17.00. The next time you interact with a colleague or direct report, make an effort to adopt a more positive tone and facial expression. It is our fulcrum and lever.”, “‘Reality’ is merely our brain’s relative understanding of the world based on where and how we are observing it.”, “So how exactly is it that our relative perception of what is happening, or what we think will happen, can actually affect what does happen? Keep going until you get to a result that is meaningful to you. What are some other plausible interpretations of this event? That's when it's time to put the D to work. But the most successful people invest in their friends, peers, and family members to propel themselves forward. The term "Counterfactual" is defined by the Merriam-Webster Dictionary as contrary to the facts. Is it a problem that is only temporary and local in nature or do we think it is permanent and pervasive? 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. 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. 1. 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. New York Times bestselling author Shawn Achor, in his book The Happiness Advantage, illustrates counterfacts with this example: Imagine you walk into a bank. Commit Conscious Acts of Kindness 2. Is there another counterfactual we can adopt instead? You improved your skill set. Our brains are literally hardwired to perform at their best not when they are negative or even neutral, but when they are positive. Most important, we can change this perspective at any moment, and by doing so change our experience of the world around us. “Constantly scanning the world for the negative comes with a … If you're sporting self-doubt, you've undercut your performance before you even begin. Sustaining lasting change often feels impossible because our willpower is limited. 4.7 out of 5 stars 3,344. 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. 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. by Shawn Achor | Jun 5, 2018. Spending money on other people is called ‘prosocial spending,’ and also boosts happiness. ... we actually have the power in any given situation to consciously select a counterfact that make us feel fortunate rather than helpless. The reason so many of us have trouble sustaining change is because we try to rely on willpower. Would we let a friend get away with such reasoning? Meditation 1. If you work hard, you will become successful, and once you become successful, then you’ll be happy is a broken formula. For me, happiness is the joy we feel striving after our potential. “Happiness is not the belief that we don’t need to change; it is the realization that we can.”. Verbalizing the stress and helplessness you are feeling is the first step toward regaining control. 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. 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. Positive emotions are contagious. Paperback $11.68 $ 11. 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. Draw another arrow and write this down. “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.”. 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. At least it wasn’t my head. The key to reducing choice is setting and following a few simple rules. — Shawn Achor, The Happiness Advantage. Thomas Hauge's portfolio site and book notes. These principles are understood to help people overcome obstacles, spot and take advantage of more opportunities, become more efficient and achieve ambitious … Advantage CH 1: Key Points: Happiness is the precursor to greater success, not merely the result. What will it accomplish? “Psychologists have found that these kinds of gains in productivity, happiness, and health have less to do with how much control we actually have and more with how much control we think we have.”, “The most successful people, in work and in life, are those who have what psychologists call an ‘internal locus of control,’ the belief that their actions have a direct effect on their outcomes.”, “Experiments show that when people are primed to feel high levels of distress, the quickest to recover are those who can identify how they are feeling and put those feelings into words.”, “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.”, “Small successes can add up to major achievements. 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. What is the evidence for this belief? Shawn says that happiness is the joy of striving after our potential 1. One of the strongest drivers of both well-being and performance is feeling that we are in control and that we are masters of our own fate at work and at home. The mental construction of our daily activities, more than the activity itself, defines our reality. 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. All it takes is drawing that first circle in the sand.”, William James called creating good habits “daily strokes of effort.”. You showed people you were smart or efficient. Summary: In times of stress or failure, the brain tends to get stuck in … An expectation of a happy event, like mirthful laughter, causes the same neurons to fire as if the event took place. Get it as soon as Wed, Jan 20. "Predictive encoding": Priming yourself to expect a favorable outcome actually encodes your brain to recognize the outcome when it does in fact arise. Years of research have shown that a specific and concerted focus on your strengths during a difficult task produces the best results. In The Happiness Advantage, Shawn Achor explains the different responses people have when things go wrong. The Happiness Advantage: How a Positive Brain Fuels Success in Work and Life. "What identity are you wearing today?" 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). He is the CEO and founder of Aspirant, a research and consulting firm that uses positive psychology to improve workplace culture and individual potential. Most people think that happiness comes after success, and that success comes after hard work. Draw an arrow to the right and write this answer down. When someone calls you on the phone, don't keep typing that e-mail. “Draw two columns on a piece of paper (or take ten minutes at work to create a nifty spreadsheet) and track your purchases over the next month. Our power to maximize our potential is based on two important things: (1) the length of our lever--how much potential power and possibility we believe we have, and (2) the position of our fulcrum--the mindset with which we generate the power to change. I decided to read Achor’s book The Happiness Advantage, released in 2010. Remind yourself of the relevant skills you have, rather than those you lack. But if the Belief has led us down a more pessimistic path, helplessness and inaction can bring negative Consequences. Happiness raises every business and educational outcome from productivity to sales to intelligence. Fail early and often. Belief is our reaction to the event; why we thought it happened and what we think it means for the future. Remind yourself of the relevant skills you have, rather than those you lack. And they enable us to make and sustain more neural connections, which allows us to think more quickly and creatively, become more skilled at complex analysis and problem solving, and see and invent new ways of doing things.”, “People who put their heads down and wait for work to bring eventual happiness put themselves at a huge disadvantage, while those who capitalize on positivity every chance they get come out ahead.”, “Even the smallest shots of positivity can give someone a serious competitive edge.”, “Happiness is not just a mood—it’s a work ethic.”, “Neuroscientists have found that monks who spend years meditating actually grow their left prefrontal cortex, the part of the brain most responsible for feeling happy.”, “Studies show that in the minutes right after meditating, we experience feelings of calm and contentment, as well as heightened awareness and empathy. You feel productive at the end of the day. Even a rote or routine task can be meaningful if you find a good reason to be invested. 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. 2. “Inattentional blindness”: our frequent inability to see what is often right in front of us if we’re not focusing directly on it. The Happiness Advantage The Seven Principles of Positive Psychology That Fuel Success and Performance at Work By: Shawn Achor 2. Being aware of how you describe situations to yourself is massively important. “When we choose a counterfact that makes us feel worse, we are actually altering our reality, allowing the obstacle to exert far greater influence over us than it otherwise should.”, “Decades of subsequent study have since shown that explanatory style—how we choose to explain the nature of past events—has a crucial impact on our happiness and future success.”, “People with an optimistic explanatory style interpret adversity as being local and temporary (i.e., ‘It’s not that bad, and it will get better.’) while those with a pessimistic explanatory style see these events as more global and permanent (i.e., ‘It’s really bad, and it’s never going to change.’).”, “Virtually all avenues of success, we now know, are dictated by explanatory style.”, “One way to help ourselves see the path from adversity to opportunity is to practice the ABCD model of interpretation: Adversity, Belief, Consequence, and Disputation.”, “Adversity is the event we can’t change; it is what it is. "Three good things" that happened that day. Principle #1: The Happiness Advantage “Happiness is the center, and success revolves around it.” – Shawn Achor. Think of a time you have been in a similar circumstance in the past and performed well. 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 … 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 … The more social support you have, the happier you are. Because it's invented, we actually have the power in any given situation to consciously select a counterfact that makes us feel fortunate rather than helpless. When the challenges we face are particularly challenging and the payoff remains far away, setting smaller, more manageable goals helps us build our confidence and celebrate our forward progress, and keeps us committed to the task at hand. Belief is our reaction to the event; why we thought it happened and what we think it means for the future. People with a ‘job’see work as a chore and their paycheck as the reward. Happiness is the center around which success orbit and gives us a competitive edge. Ritualize the task. In the midst of challenges and stress, some people choose to hunker down and retreat within themselves. Social Investment teaches us how to invest more in one of the greatest predictors of success and excellence—our social support network. They are invested in their work and want to do well. “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. “Studies show that these activities are enjoyable and engaging for only about 30 minutes, then they start sapping our energy, creating what psychologists call “psychic entropy”—that listless, apathetic feeling Cathy experienced. 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 … It undercuts our creativity, raises our stress levels, and lowers our motivation and ability to accomplish goals. You made life easier for a client or customer. If you like The Happiness Advantage, you may also enjoy the following books: ...and I’ll show you how to live better and work smarter—faster than you ever thought possible. The second mistake traditional psychology makes is focusing on those who fall only on one side of average—below it. The question is: can we learn how to choose our response rather than react emotionally? 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. Spend money (but NOT on Stuff) 1. Counterfactual definition, a conditional statement the first clause of which expresses something contrary to fact, as “If I had known.” See more. The first goal we need to conquer--or circle we need to draw--is self-awareness. 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. Principle #1: The happiness advantage. Explanatory style--how we choose to explain the nature of past events--has a crucial impact on our happiness and future success. Immune neglect – we forget how good our immune system is … But if the Belief has led us down a more pessimistic path, helplessness and inaction can bring negative Consquences. Infuse positivity into your surrondings 1. 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