happy living

First Next Step:

A Visual Guide for a Happy Living

first next step: action: who you are is up to you


(C) 2012 First Next Step:


Compiled and edited by Madalina Bouros and Linda Peia

Visuals by Madalina Bouros and Linda Peia

Published by

Market for Change

www.marketforchange.com

www.firstnextstep.com

http://www.marketforchange.com/

Part 1. Happiness vs. Success

Am I happy because I am successful or am I

successful because I am happy?

Our brain is wired to make sense of our complex surroundings. To do so, it

has developed the ability to recognize patterns and develop heuristics,

rules of thumb, that help us process and understand the world around us --

e.g. if it is cloudy, we know there is a high chance of rain; or we may choose

to eat at a restaurant if it has more cars in the parking lot. This is the brain's

'auto-pilot' mode, and there are good reasons for it; otherwise, we would

be in a constant state of alert and acute awareness (everything would be

novel!). Yet, the same ability that helps us navigate the world can also lead

us astray. For example we tend to infer causality from correlations. Looking

at the graph on the right, you may quickly say that more money will make

us happier. But, if you stop and think, (i.e. get your brain out of the auto-

pilot mode), you will reckon that this is not necessarily the case. The only

thing you can infer is that they move in the same direction.

In Eastern Europe during the winter people tend to sleep more (duh!), but they also

eat more imported fruit (oranges) because there is no local fruit on the market. So,

both sleep and orange consumption increase in the winter, but it is not that sleeping

more makes people eat more oranges, or vice versa. Another factor (winter) is in fact

making people sleep more and eat more oranges.

We often think that being successful will make us happier, but researchers

have found that happiness does not simply flow from success; instead,

happiness can also cause success. In one study involving more than a

quarter of a million people, psychologists found that happiness causes

success by making people more sociable and altruistic and by improving

their ability to resolve conflict through collaboration. Additionally, happy

people talk more, which is important in establishing new relationships.

Happy people are also more likely to think with originality and flexibility.

Experimental evidence shows that happy people have stronger immune

systems, experience less pain, and perceive themselves to be healthier. [1]

In the same vein, another study has found that happy workers are "more

likely to secure job interviews, to be evaluated more positively by

supervisors once they obtain a job, to show superior performance and

productivity, and to handle managerial jobs better. They are also less likely

to show counter-productive workplace behavior and job burnout." [2]

Further, another study found that people who were happier at age 18 than

their peers were more likely to be financially independent and generally

doing well in their career. [3]

Almost no one disagrees that there is a positive correlation between

happiness and income (at least up to a certain level of income). However,

as we have seen earlier, the relationship between the two is much more

complex -- most likely they both cause each other and may in turn be

affected by other factors in our life. Saying with 100% certainty that more

money makes people happier would be thus misleading. Most economists

investigating this issue tend to agree that up to a certain level of income

people with a higher level of income also tend to be happier people (which

does not however imply that one causes the other).

British economist Richard Layard has shown that despite growing income

levels in the U.S. and the U.K. in the past 50 years, Americans and British

people are no happier than 50 years ago. Further, more people suffer from

depression. As Layard further explains, once we reach a certain level of

income that allows us to meet our most basic needs, extra income is less

important than, say, our relationships with others. [4]

In the same vein, another study found that those on the Forbes 100 list of

the wealthiest people are only slightly happier than the average American.

[5]

We should know what will make us happy, you might say. As it turns out,

we are very poor predictors of what will make us happy. Major events

impact us in unpredictable ways, and our brain has a way of equilibrating

back to a basic, stable emotional state. Research has shown this to be just

as true of major traumas as major achievements. Most interestingly, this

response to major events does not seem to hold over small events.

Whereas most people would say major life events, good or bad, hold sway

over our general emotional well-being, the exact opposite is true. By

investing in a multitude of small positive experiences we may better create

a positive emotional state than by striving after the usual large objects of

desire and accomplishment.

Another reason why it is difficult to predict how happy we will be in the

future -- when we get that much desired house or promotion -- has to do

with the fact that we change over time; the person we are today when we

are imaging what it would feel like to have that big new house is not the

person we will be when we actually have that big new house. [6] That is to

say, do not wait on happiness to come one day; rather, start being happy

today. We all have reasons to be happy today.

How well do you think you resemble the traits of your sign? Some adults

who were aware of the characteristics of their sign were found to have the

very personalities predicted by their signs. However, when the research

was repeated with children, there was no particular affinity between

individuals and the traits associated with their astrological signs. [7]

So, how is it that some adults do have the traits predicted by their signs? As

it turns out, when a third round of research was conducted on adults,

controlling for the level of understanding of their sign, it was found that

only those individuals who were familiar with their sign characteristics

developed into the people 'predicted' by their sign. [8] In other words, we

behave the way we are expected to behave. Or put differently, we play the

roles we (or others) give to ourselves.

The beauty of these findings is that we have the final say over who we are,

because we are who we choose to be. The same results have similar

implications on how we treat those around us -- our colleagues, friends,

family, etc. Would you like your colleagues to be more creative? Recognize

emphatically whenever they are creative, and there is a great chance they

will become even more creative.

"Treat people as if

they were what they

ought to be and you

help them to

become what they

are capable of

being."

Goethe

"Treat people as

if they were

what they ought

to be and you

help them to

become what

they are capable

of being."

Goethe

Endnotes

Part 1. Happiness vs. Success

[1] Lyubomirsky, S., King, L., & Deiner, E. (2005). "The Benefits of Frequent Positive Affect: Does Happiness Lead to Success?"

http://www.apa.org/pubs/journals/releases/bul-1316803.pdf

[2] Spera, S., Buhrfeind, E., & Pennebaker, J. W. (1994). "Expressive writing and coping with job loss".

http://homepage.psy.utexas.edu/homepage/faculty/pennebaker/reprints/Spera.pdf

[3] Jacobs Bao, K., & Lyubomirsky, S. (in press). "The rewards of happiness".

http://www.faculty.ucr.edu/~sonja/papers/BLinpress.pdf

[4] Layard, R. (2006). "Happiness: Lessons from a New Science". http://www.amazon.com/Happiness-Lessons-Science-Richard-

Layard/dp/0143037013/ref=sr_1_34?ie=UTF8&qid=1340140919&sr=8-34&keywords=happiness

[5] Diener, E., Horwitz, J., & Emmons, R. A. (1985). "Happiness of the very wealthy".

http://generallythinking.com/research/database/diener-et-al-1985-happiness-of-the-very-wealthy/

[6] Gilbert, D. (2007). "Stumbling on happiness." http://www.amazon.com/Stumbling-Happiness-Daniel-Gilbert/dp/1400077427

[7] H. J. Eysenck and D.K.B. Nias. (1998). "Astrology: Science or Superstition?"http://www.amazon.com/Astrology-Science-

Superstition-H-J-Eysenck/dp/0851172148/ref=sr_1_1?s=books&ie=UTF8&qid=1340153014&sr=1-1&keywords=Eysenck%5Cc+H.+J.

[8] H. B. Gibson, Hans Eysenck. (1981). "The Man and His Work". http://onlinelibrary.wiley.com/doi/10.1002/1520-

6696(198507)21:3%3C245::AID-JHBS2300210314%3E3.0.CO;2-3/abstract

Part 2. What Makes Us Happy?

5 proven facts that you should know

Would you like to buy happiness? Behavioral economists have discovered

that when it comes to spending money, you will be happier buying

experiences than products. [1] As time passes, we all get used to what we

have, whether it is a house, a new car, or a pair of jeans; the initial thrill

of a new product quickly fades away as it becomes outdated, worn-out,

and old -- a process called hedonistic habituation. As psychologist David

Myers put it, "thanks to our capacity to adapt to ever greater fame and

fortune, yesterday's luxuries can soon become today's necessities and

tomorrow's relics." With experiences, our happiness lasts for a longer

period of time because experiences are ever-changing and can continue

to take on new meaning, preventing habituation and prolonging our state

of happiness.

According to one study, unlike circumstantial changes, like getting a raise,

intentional changes, like starting a new hobby, prolong our happiness

because they create an ever-changing state that constantly feeds us with

new experiences, which prevent hedonistic habituation. [2] To maximize

your happiness, buy more experiences and less stuff; go to a concert, try

a new sport, start a new hobby, join a club, learn a new skill, or go on

vacation, etc.

Have you ever had a tug of war with your mind, trying to suppress certain

thoughts? Recently, researchers have discovered the paradoxical effect that

suppressing thoughts may actually bolster their mental presence. People

who were attempting to quit smoking reported greater cravings when trying

to actively suppress thoughts of smoking. [3] Likewise, one suggested

method of therapy for those struggling with depression was acceptance of

certain negative thoughts rather than suppression. [4] Pushing out thoughts

seems to be the greatest way to invite them back in, stronger than ever.

Ironically because we subconsciously "check on" ourselves and our ability to

forget something while consciously trying to distract ourselves, we actually

reinforce these thoughts. [5]

In another study participants were asked to actively suppress negative

thoughts about themselves, but they actually thought more about them

than those who did not, and rated themselves as more anxious, more

depressed, and as having lower self-esteem. [6]

Being happy does not depend on the absence of negative thoughts; as some

Buddhists suggest, treat negative thoughts as guests, with indifference as

they come and go.

We often think of our physical expressions as a reflection of how we feel;

psychologists, however, have found that body expressions can also influence

how we feel. Take love for example. When we are in love, our heart tends to

beat faster, but likewise, engaging in activities that increase our heartbeat

can also trick our brain into thinking we are in love. In one study a woman

surveyed men in two conditions: after they had crossed a long bridge, and

another after they had crossed the same bridge, but were given time to rest.

After the survey, the woman gave them her phone number for any

questions they may have. The study found that a larger proportion of the

men who were interviewed right after they had crossed the bridge called

the woman and asked her for a date, possibly mistaking their quickened

heartbeat resulting from the bridge crossing with the woman's

attractiveness. [7] The same applies to happiness. Act happy and there is a

good chance you will feel happy. In one study, people who had sat upright

during a math test were happier than people who had slouched, and they

even did better. [8]

So, start acting like a happy person! Keep your hopes high, be optimistic!

Happy people also swing their arms more and speak slightly faster! [9]

"We are as likely to act ourselves into a

new way of thinking as to think

ourselves into a new way of acting."

David G. Myers

Even though we spend a lot of money on ourselves, recent psychological

research suggests that people are happier when they spend money on

others, even controlling for a baseline of 'resources'. [10] Looking deeper

into the brain, participants in one study demonstrated that two brain regions

were excited by the prospect of having their money given to support the

needy, and were especially excited by the prospect of donating that money

voluntarily -- these two regions of the brain are a part of our pleasure center

and are excited when we meet our basic needs. [11]

Studies have also shown that giving to others does not have to be expensive.

In another study, participants were asked to perform five non-financial acts

of kindness, such as helping a friend, donating blood, or writing a thank-you

card. Those who were asked to perform all five acts of kindness in one

particular day, as opposed to one per day across a week, reported being 40%

happier than their counterparts, who showed only a small increase in

happiness. [12]

Feeling good when we help others goes deep and may arguably be one of

our "basic needs". By helping others we can produce happiness in ourselves.

Let us summarize a few key points:

a) Happiness does not just flow from success; it can actually cause it;

b) Increase your happiness by giving to others; and remember, this also

applies to non-financial acts of kindness;

c) We smile when we are happy, but we also feel happy when we smile. So

start acting more like a happy person.

Further research found that being grateful also increases our level of

happiness. In one study, one group of people were asked to write about five

things that annoyed them; another group about five events that happened

during that week; and another group of people were asked to write about

five things they were grateful for. Those expressing gratitude ended up

happier, more optimistic about the future, and physically healthier. [13]

Another study asked participants to spend twenty minutes over a period of a

few weeks to write about someone they loved and found that taking just a

few minutes to write about someone we care about significantly increases

our level of happiness, reduces our stress, and even decreases our

cholesterol level. [14]

Endnotes

Part 2. What Makes Us Happy?

[1] Van Boven, L., & Gilovich, T. (2003). "To do or to have: That is the question".

http://psych.colorado.edu/~vanboven/VanBoven/Publications_files/vb_gilo_2003.pdf

[2] Sheldon, K. M., & Lyubomirsky, S. (2007). "Is it possible to become happier? (And if so, how?)".

http://www.faculty.ucr.edu/~sonja/papers/SL2007.pdf

[3] Salkovskis, PM. Reynolds, M. (1994). "Thought suppression and smoking cessation”. http://www.ncbi.nlm.nih.gov/pubmed/8155058

[4] Brook, A. Marks, Douglas W. Woods. (2004). "A comparison of thought suppression to an acceptance-based technique in the

management of personal intrusive thoughts: a controlled evaluation”.

http://www.southfacingslope.com/wpcontent/uploads/2011/03/Marcks-Woods-2003.pdf

[5] Borton J. L. S., & Casey, E. C. (2006). "Suppression of negative self-referential thoughts: A field study”.

http://www.tandfonline.com/doi/abs/10.1080/15298860600654749

[6] Wegner, D. M. (1994). "Ironic processes of mental control".

http://search.bwh.harvard.edu/concourse/900/articles/WegnerIronicProcesses1994.pdf

[7] Dutton, D. G. and Aron, A. P. (1974). "Some evidence for heightened sexual attraction under conditions of high anxiety".

http://psycnet.apa.org/index.cfm?fa=buy.optionToBuy&id=1975-03016-001

[8] Roberts, T-A. & Arefi-Afshar, Y. (2007). "Not all who stand tall are proud: Gender differences in the proprioceptive effects of upright

posture". http://dx.doi.org/10.1080/02699930600826432

[9] Borkenau, P. and Liebler, A. (1993). "Convergence of Stranger Rating of Personality and Intelligence With Self-Ratings, Partner Rating,

and Measured Intelligence". http://www.rhetorik.ch/Menschenkenntnis/borkenau_liebler2.pdf

[10] Dunn, E. Ashton-James, C. Hanson, M. Aknin, L. (2010). "On the Cost of Self-interested Economic Behavior: How Does Stinginess Get

Under the Skin?" http://laraaknin.psych.ubc.ca/files/2011/09/Dunn-Ashton-James-Hanson-Aknin-2010.pdf

[11] Harbaugh, W., U. Mayr, and D. Burghart. (2007). "Neural responses to taxation and voluntary giving reveal motives for charitable

donations." http://harbaugh.uoregon.edu/Papers/HMB%202007%20Science%20Tax%20Give.pdf

[12] Lyubomirsky, S., Sheldon, K. M., & Schkade, D. (2005). "Pursuing happiness: The architecture of sustainable change".

http://www.faculty.ucr.edu/~sonja/papers/LSS2005.pdf

[13] Emmons, R. A., & McCullough, M. E. (2003). "Counting blessings versus burdens: An experimental investigation of gratitude and

subjective well-being in daily life". http://www.psy.miami.edu/faculty/mmccullough/gratitude/Emmons_McCullough_2003_JPSP.pdf

[14] Floyd, K., Mikkelson, A. C., Hesse, C., & Pauley, P. M. (2007). "Affectionate writing reduces total cholesterol: Two randomized,

controlled trials." http://www.spring.org.uk/2007/03/affectionate-writing-can-reduce.php

Part 3. What Makes Us Successful?

5 proven facts that you should know

Our brains are wired to seek certainty and control and to avoid uncertainty

and ambiguity. Researchers have found that ambiguity (even in the smallest

amount) triggers activity in the amygdalae -- the region in our brain that

plays a major role in our response to threats. At the same time, activity

subsides in the ventral striatum, a part of the brain involved in our response

to rewards. In other words, the more ambiguity, the more intense is the

activity in the amygdalae region and the less intense it is in the ventral

striatum. Simply put, our brain not only craves certainty but also shies away

from uncertainty. [1]

While this ability has served us well as we evolved from hunter gatherers, it

can also undermine our activities and relationships. For example, whenever

we encounter new information that questions the validity of our

assumptions and world-view, our brain reacts as if threatened, firing up like

a dragon, and it vigorously seeks ways to block or dismiss it. This can

become problematic in situations where information that contradicts our

view of the world comes from our peers, partners, or even friends. It can

also lead to suboptimal project decisions as our brain tends to seek

information that validates our theories.

States of uncertainty and ambiguity are uncomfortable places for our brain

to be. However, the brain's propensity to crave certainty and control in our

life may impede our creativity. A team of psychologists has found that

people who shy away from uncertain situations -- such as admitting that

they may be wrong, looking for data that refutes a theory, seeking different

opinions on the issues at hand, or analyzing inconsistent data -- are generally

less creative problem solvers than their counterparts. On the contrary, those

who are able to tolerate some uncertainty and resist the brain's craving for

certainty are more likely to seek new perspectives and opportunities, which

is exactly what fuels scientific discovery, technological advances, and other

human pursuits. [2]

Sometimes all it would take to spark our creativity would be to invite some

uncertainty in our life by looking for data that contradicts our assumptions;

asking for constructive criticism from our peers; taking a new route home; or

attempting to experiment once every month with doing something

completely different from our norm.

Try to be your own devil's advocate. Take a dive into the unknown and enjoy

the ride!

Studies conducted by researchers at the University of Rochester have

"demonstrated that a brief glimpse of green prior to a creativity task

enhances creative performance". This is true even when it happens for just a

few seconds. In one study, the research team asked two groups of people to

solve a set of standard anagrams and found that the group of people whose

code number was written in green solved 30% more anagrams. [3]

A similar study by Japanese psychologists Seiji Shibata and Naoto Suzuki

found that people who have plants nearby or within their line of sight were

consistently more creative and innovative. [4] These findings were further

supported by another study by Robert Ulrich from Texas A&M University,

which found that adding flowers and plants to an office space resulted in a

15% increase in the number of ideas produced. [5]

The beauty of all these studies is that it does not take much to spark your

creativity: get a plant for your office; write with a green pen; organize your

documents in green folders. Invite creativity in the different areas of your life

by simply going green!

Many studies have looked at the effect of subliminal messages - stimuli that

we perceive subconsciously. In the 1980s, a study showed that flashing the

word "beef" on a TV screen made people hungrier; the word "Coke" made

people thirstier. [6] A decade later another study found that people who

solved puzzles containing words related to the elderly ("grey", "old",

"wrinkle", etc.) walked more slowly when leaving the experiment. [7]

While there is some debate on how powerful and lasting subliminal messages

are, research has shown that they are quite effective when we use them to

trigger an action that we intend to perform.[8] So, prime your mind for a

productive day by looking at words or images that inspire speed, strength,

energy, agility, resilience, etc. You can add action-oriented words and images

printed on note cards at your desk or even listen to upbeat music.

Alternatively, at the end of the day you can prime yourself for relaxation by

checking the National Geographic's Photo of the Day, read a poem, or listen

to some peaceful classical music. And, remember that it takes an extremely

short amount of time, 5-30 milliseconds, for the brain to detect these

"messages"; a typical blink takes 100 milliseconds.

We often tend to underestimate the time that it takes us to complete tasks or

projects. This comes as a result of the planning fallacy, which represents our

tendency to underestimate how long we will need to complete a task,

including tasks that we undertake regularly. [9] Curiously, this bias only affects

our predictions about our own tasks; when we predict task completion for

other people, we instead, show a pessimistic bias, and overestimate the time

that the task will take. [10] Some explain this bias as an indication of our

optimism or wishful thinking. [11] The same study also found that when

estimating task completion times anonymously, this optimistic bias

disappears, which argues this bias may be self-serving. That is to say, we are

optimistic because we want others to view us in a positive light. So, while

being optimistic is a part of living and acting happy, we need to be realistic

about our abilities. When making plans and estimating how long things will

take, be sure to stop and:

a) Consider how long it has taken you in the past (if you do it regularly, time

it!);

b) Identify the ways in which things might not go as planned; and

c) Spell out all the steps you will need to take to get it done.

Endnotes

Part 3. What Makes Us Successful?

[1] ) Ming, H. Bhatt, M. Adolphs, R. Tranel, D. and Camerer, C. (2005). "Neural Systems Responding to Degrees of Uncertainty in Human

Decision Making". http://www.sciencemag.org/content/310/5754/1680.abstract

[2] ) Kruglanski, W. James, Y. Antonio, P. Mannetti, L. (2002). "When Similarity Breeds Content: Need for Closure and the Allure of

Homogeneous and Self-resembling Groups". http://psycnet.apa.org/index.cfm?fa=search.displayRecord&uid=2002-17813-011

[3] Lichtenfeld, S. Elliot, A. Maier, M. Pekrun, R. (2011). "Fertile Green: Green Facilitates Creative Performance".

http://psp.sagepub.com/content/38/6/784.abstract

[4] Shibata. S. and Suzuki, N. (2004). "Effects of an indoor plant on creative task performance and mood".

http://onlinelibrary.wiley.com/doi/10.1111/j.1467-9450.2004.00419.x/abstract

[5] Ulrich, R. (2003). "The Impact of Flowers and Plants on Workplace Productivity".

http://merage.uci.edu/ResearchAndCenters/Beall/CommunityServer/blogs/innovation/archive/2008/07/28/flowers-and-plants-

promote-innovation-ideas.aspx

[6] ) Brody, Jane E. (1982, August 29). "Studies and The Subliminal: New Data".

http://news.google.com/newspapers?nid=1356&dat=19820829&id=rr9PAAAAIBAJ&sjid=2QUEAAAAIBAJ&pg=3134,6708230

[7] Bargn, J., M. Chen, and L. Burrows. (1996). "Automaticity of social behavior: Direct effects of trait construct".

http://www.yale.edu/acmelab/articles/bargh_chen_burrows_1996.pdf

[8] Schlaghecken, F.; Eimer, M. (2004). "Subliminal stimuli can bias 'free' choices between response

alternatives."http://www2.warwick.ac.uk/fac/sci/psych/people/academic/fsch/fsch/research/publications/08_s_b_m.pdf

[9] Kahneman, D. Tversky, A. (1979). "Intuitive prediction: biases and corrective procedures". http://commonsenseatheism.com/wp-

content/uploads/2011/09/Buehler-et-al-The-Planning-Fallacy-Cognitive-motivational-and-social-origins.pdf

[10] Buehler, R. Griffin, D. & Ross, M. (2002). "Inside the planning fallacy: The causes and consequences of optimistic time predictions".

http://psycnet.apa.org/psycinfo/2003-02858-014

[11] Pezzo, M. Litman J.; Pezzo, S. (2006). "On the distinction between yuppies and hippies: Individual differences in prediction biases for

planning future tasks. Personality and Individual Differences". http://store.elsevier.com/product.jsp?isbn=9780123809469

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