One of my
favorite books is The Happiness Advantage written by Shawn Achor, a researcher
who studied Positive Psychology at Harvard University. Achor draws on a wealth
of research (including his own) to support the theory that happiness fuels
success as opposed to success fueling happiness. This is particularly
meaningful for me having come from the corporate technology world where raises
and promotions are the goal. Achor proposes that when we are experiencing
happiness in our lives,
happiness drives our success.
He proposes five scientifically-proven habits for
improving one’s level of happiness; these habits are supported by research
studies outlined in the book. Here is a
brief look at the 5 habits. The first is the “Three Gratitudes”. Achor
recommends writing down or saying out loud, three things you are grateful for
each day for 21 days. It is important to do this for 21 days in a row because
research shows it takes 21 days to successfully build a new habit. Be sure to
include a reason for your gratitude. For example, “I am grateful for my dog
Ginger because she is a wonderful companion and gives me a reason to spend more
time outdoors.”
The second habit is called “The Doubler” which is a form of
journaling combined with reflection. The “Doubler” consists of recalling the
most meaningful thing you have done in the past 24 hours. Once you have
something in mind, spend two minutes a day writing down every detail you can remember
about your example.
Pick a new item each day for 21 days.The third habit is the
“Fun 15”. The “Fun 15” is about incorporating physical activity into your life,
it entails adding 15 minutes of fun physical activity to your day (walk, swim,
garden, play with the dog). Achor's theory is the more you add fun, positive
activity into your life, the more your brain gets into the habit of adding fun
activity.
The fourth habit involves practicing random acts of kindness. Achor
also calls this "The Ripple Affect”. He recommends consciously adding
three smiles to your day, smiling at random people you see throughout the day.
This habit raises your level of happiness; if you smile the brain actually
feels happier. When we smile mirror neurons in the brain light up the brain and
drop dopamine into our systems.
The fifth habit is one of the greatest
predictors of physical health. This habit is developing and maintaining
meaningful social connections. Achor recommends "recharging your happiness
battery" by thinking about one person in your social support network and
spending two minutes writing them a positive note or email (praise or
thanksgiving). As with the other habits, it is recommended that you continue
this practice for 21 days. This habit often leads to giving others more
positive feedback throughout the day. I recommend trying just one of these
habits for 21 days and enjoying the results.
