“The Happiness Advantage” by Shawn Achor
Principle 1- The Happiness Advantage
“thanks to breakthroughs in the burgeoning field of positive psychology, we are learning that the opposite is true. When we are happy—when our mindset and mood are positive—we are smarter, more motivated, and thus more successful. Happiness is the center, and success revolves around it.” (p. 37)
“Unfortunately, despite the decades of research that tell us otherwise, many businesses and their leaders still cling stubbornly to their belief in this flawed order. The ruling powers continue to tell us that if we just put our nose to the grindstone and work hard now, we will be successful, and therefore happier, in some distant future. As we work toward our goals, happiness is either irrelevant or an easily dispensable luxury or a reward only to be won after a lifetime of toil.” (p. 37)
“Data abounds showing that happy workers have higher levels of productivity, produce higher sales, perform better in leadership positions, and receive higher performance ratings and higher pay. They also enjoy more job security and are less likely to take sick days, to quit, or to become burned out. Happy CEOs are more likely to lead teams of employees who are both happy and healthy, and who find their work climate conducive to high performance. The list of the benefits of happiness in the workplace goes on and on.” (p. 41)
“So instead of adding to Bryan’s stress by reminding him of the high stakes of the presentation, his boss would have been better served by stressing the positives, with some encouraging words, or a reminder of the chief strengths Bryan brings to the table. Or Bryan himself could have employed any number of techniques to boost positivity and build confidence: visualizing himself giving a clear and cogent presentation, recalling a past instance when he made a successful business pitch, or taking a moment to do something entirely unrelated to his work that makes him happy—maybe making a quick call to a friend, reading a funny article online, watching a two-minute clip of The Daily Show, or taking a brisk walk around the block. Some of these suggestions may seem overly simple, or even ridiculous in a serious work setting, but given that their worth has proven scientifically unassailable, we’d be ridiculous not to use them. Everyone has one or two quick activities they know will make them smile, and however trivial they may feel, their benefits are worth it.” (p. 49)
Activities that can give a quick boost of positive emotions which will improve performance and focus.
Meditate
“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. But don’t worry, you don’t have to spend years in sequestered, celibate silence to experience a boost. Take just five minutes each day to watch your breath go in and out. While you do so, try to remain patient. If you find your mind drifting, just slowly bring it back to focus. Meditation takes practice, but it’s one of the most powerful happiness interventions. Studies show that in the minutes right after meditating, we experience feelings of calm and contentment, as well as heightened awareness and empathy. And, research even shows that regular meditation can permanently rewire the brain to raise levels of happiness, lower stress, even improve immune function.” (p. 51)
Find Something to Look Forward To.
“One study found that people who just thought about watching their favorite movie actually raised their endorphin levels by 27 percent. “
“Often, the most enjoyable part of an activity is the anticipation. If you can’t take the time for a vacation right now, or even a night out with friends, put something on the calendar—even if it’s a month or a year down the road. Then whenever you need a boost of happiness, remind yourself about it. Anticipating future rewards can actually light up the pleasure centers in your brain much as the actual reward will.” (p. 52)
Commit Conscious Acts of Kindness.
“A long line of empirical research, including one study of over 2,000 people, has shown that acts of altruism—giving to friends and strangers alike—decrease stress and strongly contribute to enhanced mental health.” (p. 52)
“To try this yourself, pick one day a week and make a point of committing five acts of kindness. But if you want to reap the psychological benefit, make sure you do these things deliberately and consciously—you can’t just look back over the last 24 hours and declare your acts post hoc. (“Oh yeah, I held the door for that guy coming out of the bank. That was nice.”) And they need not be grand gestures, either.” (p. 52)
Infuse Positivity Into Your Surroundings.
“As we’ll read more about in the next chapter, our physical environment can have an enormous impact on our mindset and sense of well-being. While we may not always have complete control over our surroundings, we can make specific efforts to infuse them with positivity. Think about your office: What feelings does it inspire? People who flank their computers with pictures of loved ones aren’t just decorating—they’re ensuring a hit of positive emotion each time they glance in that direction. Making time to go outside on a nice day also delivers a huge advantage; one study found that spending 20 minutes outside in good weather not only boosted positive mood, but broadened thinking and improved working memory. The smartest bosses encourage employees to get a breath of fresh air at least once a day, and they reap the benefits in heightened team performance.” (p. 53)
“We can also change our surroundings to keep negative emotions at bay. If stock tickers send your mood into a tailspin every time you glance their way, turn off CNBC. For that matter, you might also try watching less TV in general; studies have shown that the less negative TV we watch, specifically violent media, the happier we are.” (p. 53)
Exercise:
You have probably heard that exercise releases pleasure-inducing chemicals called endorphins, but that’s not its only benefit. Physical activity can boost mood and enhance our work performance in a number of other ways as well, by improving motivation and feelings of mastery, reducing stress and anxiety, and helping us get into flow—that “locked in” feeling of total engagement that we usually get when we’re at our most productive. One study proved just how powerful exercise can be:” (p. 53)
Spend Money (but Not on Stuff):
“Contrary to the popular saying, money can buy happiness, but only if used to do things as opposed to simply have things. In his book Luxury Fever, Robert Frank explains that while the positive feelings we get from material objects are frustratingly fleeting, spending money on experiences, especially ones with other people, produces positive emotions that are both more meaningful and more lasting.” (p. 54)
Exercise a Signature Strength:
“Everyone is good at something—perhaps you give excellent advice, or you’re great with little kids, or you whip up a mean batch of blueberry pancakes. Each time we use a skill, whatever it is, we experience a burst of positivity. If you find yourself in need of a happiness booster, revisit a talent you haven’t used in a while.” (p. 55)
“Studies have shown that the more you use your signature strengths in daily life, the happier you become.” (p. 56)
The best leaders use the Happiness Advantage as a tool to motivate their teams and maximize employee potential. (p. 57)
“One way to do this is simply to provide frequent recognition and encouragement. As studies have shown, managers who do so see a substantial increase in their employees’ productivity. And not just by some small amount; one study found that project teams with encouraging managers performed 31 percent better than teams whose managers were less positive and less open with praise.41 In fact, when recognition is specific and deliberately delivered, it is even more motivating than money. Recognition can be given in traditional ways—a complimentary e-mail, or a pat on the back for a job well done. But you can also get creative with it. One of my favorite examples is the one business consultant Alexander Kjerulf cites about a Danish car company that instituted “The Order of the Elephant.” The elephant is a two-foot-tall stuffed animal that any employee can give to another as a reward for doing something exemplary.” (p. 59)
“Just as important as what you say to employees is how you say it—the best leaders know that delivering instructions in an angry, negative tone handicaps their employees before the task is even underway.” (p. 59)
“Based on Losada’s extensive mathematical modeling, 2.9013 is the ratio of positive to negative interactions necessary to make a corporate team successful. This means that it takes about three positive comments, experiences, or expressions to fend off the languishing effects of one negative.” (p. 60)