Positive Psychology: Happiness and Well-Being… Richard Jones MA, MBA, LCAS, CEAP, CCS, SAP

Agenda Overview Some “new tools” Other considerations: “Life Satisfaction”; “Helping Relationships” Where do we go from here…

Happiness and Wellbeing: A Formula Happiness = Spt (50%) + Cir (10%) + Vc (40%) Set Point = 50% Circumstances = 10% Voluntary Control = 40%

PERMA P= Pleasure E= Engagement R= Relationship M= Meaning A= Attitude

Takeaway Number 1 Examine your life in the context of PERMA: Is there any area where you are lacking? Do you have plenty of things & fun but lack quality relationships? (Pleasure over Relationships) Do you enjoy your job but have no hobbies or fun outside of work? (Engagement over Pleasure) Do you have hobbies & good job but a pessimistic outlook on events? (Engagement/Pleasure over Attitude) Is there anywhere you can improve? A focus area?

Three paths to happiness: The Pleasant Life The Good Life The Meaningful Life Psychologists have also found that these things can be learned. You can make yourself happy. Increasing pleasure and positive emotion Finding your signature strengths, and using them Using your strengths to do something you find meaningful

Forgiveness Identify the OBJECT of forgiveness? Ready (timing?) Willing (motivation?) Able (stuck?) What’s the next action?

The Free Three…

Number 2 Thing You Didn’t Know About Happiness: “FLOW and the good life”

FLOW– “Being in the zone”

FLOW: “Simply the most desirable state on the planet” Lose track of time Performance and productivity at all time high Feeling of well being in the FLOW state and immediately after the experience Happens when challenge is high enough and abilities are high enough Triggers that produce flow: Psychological (example—intense focus and attention) Environmental (serious consequences for failure) Social (shared goals; shared consequences)

Takeaway Number 2-Increase FLOW Start each task with the end in mind: Know what you’re doing and why you’re doing it. Solitude and concentration (if possible). Flow in social settings/meetings: maximum attention to the here and now. Blocked off from other distractions. Set the tone at the start of meetings. Mindfulness: Practice bringing your full attention to the task. Drive to work with the radio off.

Number 3 Thing You Didn’t Know About Happiness: “It’s about what’s right with you not what’s wrong with you”

Character Strengths and Virtues From the beginning of human history (written) there have been universal “goods” identified. THESE CHARACTER STRENGHTS ARE UNIVERSALLY ADMIRED ACROSS ALL CULTURES Examples: wisdom, creativity, love of learning, bravery, persistence, integrity, kindness, emotional intelligence, personal intelligence, fairness, teamwork, citizenship, leadership, forgiveness, mercy, humility, humor, spirituality

You are happiest when you “operate within your top strengths”. My top 5: Capacity to love and be loved Industry, diligence, perseverance Zest, enthusiasm, energy Hope, optimism Bravery, valor My bottom 2: Modesty and humility Appreciation of beauty

Takeaway Number 3-Operate within your strengths

Number 4 Thing You Didn’t Know About Happiness: “You choose your attitude and outlook on life” 50% Voluntary Control 50% Hereditary

Number 5 Thing You Didn’t Know About Happiness: You Can Build on Positive Emotions Positive emotions can “snowball” and we can actively participate in the process. “Positive emotions beget positive emotions”. Savoring, gratitude, and other intentional activities have been shown to increase subjective well being.

Number 5 Takeaway(s): Build Positive Emotion “Three Good Things”– At the end of each day write down 3 good things that happened to you that day. You will condition your brain to recognize the positive. “Five Good Pictures”– Use your phone and take 5 pictures of people, places, and things that “make you smile”. Periodically and randomly scroll through these pictures. Smiling releases neurochemicals which enhance mood. Example: “1 of My Good Pictures”—family