Lecture 2:
What Increases Long-Term Happiness?
"Happiness is the joy you feel striving for your potential.”
-Ancient Greek definition of Happiness
Our intention for the course is not to tell you what will make you happy - we cannot do that. Only YOU can answer that question. Our job is to facilitate, to coach, to teach from behind; we want to EMPOWER you with the time-honored tools that facilitate a happy, fulfilling, life. We want to celebrate each of your successes, and help you through your failures, with the notion that you are progressing. That is the key – to progress, to practice, to experiment. As it is for physical fitness, it is also for happiness - the only way to make progress is TO DO. Think of happiness as an action word more than a fleeting feeling. An action reminds us that the power is in our own hands and not something that simply happens to us. The question we should be asking ourselves is not where can we find happiness, but how can we cultivate it and expand it out to others.
Some essentials to developing a healthy mindset are: Self-care, a healthy mindset, healthy and supportive relationships, finding an engaging and fulfilling career, finding meaning and purpose in life, practicing gratitude and empathy, developing a “We”, instead of “Me”, mindset, obtaining life wisdom, and challenging yourself to grow without breaking. See the Learning Objectives below for a list of 10 actions we can do to increase our long-term happiness starting today:
Self-care is more than just a trip to the spa or a bike ride - self-care is treating yourself with unconditional love - looking after your physical, mental, and spiritual needs daily, such as making sure you get enough sleep, exercise, and nutrients. Staying in tune with your body and senses is helpful because when you’re highly anxious/irritated/angry/depressed/etc., this could mean parts of your self-care are depleted.
Work on changing your perspective on yourself, others, and life - to be more skillfully engaged with your inner mindset and inner world. The quality of our lives is derived not from the external stimuli we encounter, but the meaning we give to that stimuli. Mindfulness and metacognition practices greatly improve our positive engagement with life by distancing ourselves from our unskillful thoughts and feelings, giving us a healthier relationship with our inner selves and how we view and interpret the world.
Healthy relationships of all types are crucial to our life quality and happiness. Studies show that the quality, not quantity, of our social connections are as high a predictor of our lifespan as obesity, smoking, and high blood pressure.
Career magic happens when you find something that you enjoy doing, that the world needs and will pay you to do, and that you are stably employed to work with people you enjoy spending time with.
Finding meaning and purpose go hand-in-hand with basing our lives around “we”. Working towards a greater purpose other than yourself gives our lives extra value, it promotes the mindset that our behavior matters (which it does!), and promotes humanity’s spiritual and neurobiological drive to ensure peace and happiness for all.
Gratitude is what changes the energy we bring to our world - it conflicts with our culture’s scarcity consciousness and competitiveness. Gratitude reminds us we are born as whole individuals, to see meaning and value in the seemingly mundane, and to appreciate the immense opportunity for love and appreciation that each moment brings.
Living skillfully requires your awareness of how your thoughts and feelings, acted upon or not, affect you and everyone around you.
And finally, growing without breaking is essential to our long-term happiness. Having the courage (the whole-heartedness) and vulnerability to put yourself out there - to take risks and to grow. Wisdom is learning how to do this skillfully throughout the ever changing circumstances of your life.
Learning Objectives:
Here are some factors that science has demonstrated to actually increase our long-term happiness:
Self Care (sleep, diet, exercise, etc.). Treat yourself with the same love and care that you would treat your own daughter or son.
Changing your perspective on yourself, others, and life (meditation, mindfulness-based stress reduction (MBSR), and cognitive behavioral therapy (CBT) can help)
Healthy relationships - concentrate on quality, not quantity
Successful career and finances (able to meet your needs)
Finding meaning and purpose (engagement and contribution to something meaningful and greater than yourself)
Developing a practice of gratitude and empathy
Building a life based on “we” instead of “me”
Living life skillfully - know yourself and understand your needs
Challenging yourself - growing without breaking
Putting Happiness into Practice:
Weekly Activity:
Spread Kindness!
Every day this week, do an above-and-beyond act of kindness for someone else: a relative, friend, stranger, or even someone you find difficult.
There are endless ideas for this activity, such as cooking for your family or friends, telling a friend their strengths and how much you appreciate them, treating the person behind you in line to a cup of coffee, volunteering at an organization, complimenting a stranger’s smile or their energy, compliment a customer service worker, sincerely ask someone how they are doing, etc.
Science proves that our long-term happiness comes from giving to others more than to ourselves. :-)
Read
Our World Data article, “Happiness and Life Satisfaction” - Esteban Ortiz-Ospina and Max Roser
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Books
The Alchemist - Paulo Coelho — purchase here
SCHOLARLY PUBLICATIONS
“Wealth and Happiness Revisited — Growing National Income Does Go With Greater Happiness” - Ruut Veenhoven and Michael R. Hagerty
“Exploring the Causes of Subjective Well-Being” - Journal of Happiness Studies
“Long-Term Association Between Leisure-Time Physical Activity and Changes in Happiness” - American Journal of Epidemiology
POPULAR SOURCES
“A Better Way to Pursue Happiness” - Lahnna Catalino - Greater Good
“Six Ways Happiness is Good for Your Health” - Greater Good
“Positive Psychology Strategies for Increased Happiness” - University of New Hampshire
“Which Big Life Decisions Lead to Long-Term Happiness?” - Psychology Today
Watch
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The brain benefits of deep sleep — and how to get more of it - Dan Gartenberg
How the food you eat affects your brain - Mia Nacamulli
How sugar affects the brain - Nicole Avena
You Don't Find Happiness, You Create It - Katarina Blom
The brain-changing benefits of exercise - Wendy Suzuki
Listen
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“How to Find the Secret to Meaningful Work” - How to Build a Happy Life
“ The Science of a Good Night’s Sleep” - The Science of Happiness
“What Happens When We Play” - The Science of Happiness
“Scheduling Time to Feel Awe(some)” - The Science of Happiness
“Move More…But for the Right Reasons” - The Happiness Lab
“Working Your Way to Happiness” - The Happiness Lab
“Reconnect With the Moment” - The Happiness Lab
“Brené Brown: The Power of Vulnerability” - Oprah’s Super Soul
“What is Self Love” - SelfHealers Soundboard
“Your Joy Matters” - The Daily Shine
“Brené with Laverne Cox on Transgender Representation, Advocacy + the Power of Love” - Unlocking Us with Brené Brown
“Brené with Oprah Winfrey and Dr. Bruce D. Perry on Trauma, Resilience, and Healing” - Unlocking Us with Brené Brown