Category Archives: Raising Positivity

Positive Change in 5 Simple Steps

I like to watch a good, trashy TV show occasionally.  Recently, I became engrossed in The Bachelorette.  I know that there are healthier and more enriching ways to relax, like going for a walk or reading a good book.  Numerous times I even picked up a book, attempting to make a positive change.  But I ended up watching almost every episode during this past “Andi and Josh” season.

Whether it’s reading more, losing weight, becoming a more patient parent, or engaging more in uninspiring work, we’ve all been there.  We want to create positive change in our lives, and yet our efforts often prove useless.

Why Is Change So Difficult?

The answer lies in the way our brains form habits.  A colleague of mine, Braco Pobric, recently released his newest book Habits and Happiness on Amazon. He defines habits as:

“…rituals and behaviors that we perform automatically, allowing us to carry out essential activities such as brushing our teeth, taking a shower, getting dressed for work, and following the same routes every day without thinking about them.”

He says that these unconscious habits free up resources for our brains to carry out other more complex tasks, like solving problems or deciding what to make for dinner.   In other words, our habits exist to make our lives easier.

The problem is that we’ve all formed habits that make our lives more difficult.  For example, consuming too many unhealthy calories leads to health concerns and weight gain.  Expressing anger inappropriately causes relationships to suffer.  Disengaging at work reduces productivity. Many conflicts in our lives are actually rooted in our very own habits.

Wouldn’t it be nice if our bodies would reject harmful habits?

Unfortunately that’s not how habits work.  Habits begin with our thoughts and actions.  These thoughts and actions form tracks in the brain.  Through repetition, the tracks become deeper, wider, more groomed.  Well-groomed tracks represent our habits.

In the NY Times Bestseller The Brain That Changes Itself, Dr. Alvaro Pascual-Leone, Professor of Neurology at Harvard Medical School, explains this grooming of mental tracks and thus habit formation.  He suggests picturing a wintery scene – a fresh blanket of snow on a hill, a sledder at the top of that hill.  If that person spent the entire afternoon sledding down, walking up, and sledding down again, at the end of the day she will have created well-groomed tracks which are in fact hard to get out of.

Whether positive or harmful, our habits are like those tracks – well-groomed and hard to get out of.  That’s why any type of change, even when it leads to better health, relationships or work, is so difficult.

Positive Change in 5 Simple Steps

Fortunately, everyone can learn how to change his or her brain and form positive habits.  Below are 5 simple steps to get you going.

1  Focus first on who you wish to become, not on what you need to do.   A powerful question to ask yourself is who do I want to become?  Someone who eats more healthfully and takes care of myself?  A parent who is patient yet firm with my children?  An engaged employee at work?  Focusing on who you wish to become is more empowering and motivating as a starting point.

2  Start small.  Next, define one small step towards becoming that person.  Ask yourself the following:  If I could be just 5% better at eating healthfully, 5% more patient, or 5% more engaged at work, what would I do?  Perhaps you would commit to eating more vegetables, to counting to 10 before responding angrily to your kids, or to utilizing a personal strength more often and in new ways at work.

3  Practice daily.  Grooming your new track requires many trips down the slope.  Practice your new small habit for at least a few minutes daily over 30 days, or until it becomes automatic.

4  Remind yourself.   Set a daily reminder on your smart phone, block out time on your calendar, or check in daily with a trusted friend for accountability and support.  Remind yourself regularly to groom those new tracks in your brain to increase the likelihood that you’ll follow through on your practice.

5  Return to the practice.  I promise that you will miss a day here and there.  Your reminder will fail.  Other priorities will distract you.  Better-groomed habits will take over.  Understand that this is a natural part of habit formation.  Give yourself permission to be human, and return to your practice.  Returning to the daily practice when you miss is key to your success.

After one small habit becomes automatic, add another one and keep building from there.  Over time, you’ll find better health, satisfying relationships, and fulfilling work.  Although it’s not always easy, it’s completely within your power to bring about lasting positive change.

With gratitude for the amazing ability of our brains to change,

Jane

To learn more about Habits and Happiness, click here.

To read my review of Habits and Happiness, click here.

REFERENCES

Pobric, Braco (2014).  Habits and Happiness – How to Become Happier and Improve Your Wellbeing by Changing Your Habits.  NJ: High Impact Consulting LLC Publishing Division.  p 14

Doidge, Norman, MD (2007).  The Brain That Changes Itself.  New York:  Penguin Books.  p 209

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“Permission To Be Human”

Raising positivity isn’t always the answer.  Sometimes the answer is giving ourselves “permission to be human.”

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read time:  about 2.2 minutes

Life is hard, sometimes devastating.  Too many people around the world can attest to that, from those in Washington, Illinois to the Philippines, whose lives were forever altered recently by heartbreaking natural events.  Anyone who has suffered the loss of a child, spouse, parent, friend, or job can relate.  Countless others afflicted by disease, crime, loneliness or any other life challenge can as well.  We’ve all been touched by adversity in some way.

As I wrap up this blog series on positivity, I can’t help but think about the role of positivity during adverse times.  There is definitely a need for positivity during adversity. 

While going through my second round of breast cancer, I remember many moments of gratitude and humor.  For instance, as I was being wheeled into a long 7-hour surgery, under light sedation, l noticed the ashen faces of my beau, my sister, and my brother-in-law, all faithful supporters, staring off into the distance.  Sensing their worry, I  held up my hand, separated my fingers between my middle and ring fingers, and proclaimed, “At least I can still do this!”

What?  Not being Star Wars fans, we weren’t even certain what that meant!  But it was hilarious at the time and broke up the tension.  We still laugh about it today.

On the other hand, are we expected to put on a brave face, crack a joke, and practice positivity through the grief, anguish, and anxiety inherent in difficult life situations?  I don’t think so.

Although there is a role for positivity during adversity, raising positivity isn’t always the answer.  Cultivating positive emotions isn’t always appropriate or even helpful for everyone all the time.  It’s not a cure-all.

We’re human beings, not robots.  As humans, we experience both positive and negative emotions.  In the words of Tal Ben-Shahar, PhD, former Harvard lecturer, and lead faculty, we must “give ourselves permission to be human” in order to flourish and become happier.  The phrase refers to the unconditional acceptance of all our emotions – both positive and negative.

In other words, cultivating only positive emotions while repressing negative ones isn’t a healthy approach to life and doesn’t lead to greater happiness.  In fact, repressing intense emotions actually intensifies them.

Prove it to yourself with this simple exercise.  Pretend that there is a pink elephant standing across the room from you, about 10 feet away.  It’s strange, but can you visualize it?  For the next 30 seconds, do NOT think about that pink elephant in the room.

If you’re like most people, all you can think about now is that pink elephant.  Intense emotions are similar – they intensify when we try not to think about them.

I recently worked 1:1 with a woman whose 37-year-old son passed away, a senseless death, leaving behind a wife and two young children.  As she approached the two year anniversary of her son’s death, she expressed her own version of “permission to be human,” saying the following:

“Today was a pretty rough day.  Yesterday was better, and who knows what tomorrow will be?  I guess that’s just the way it is right now.”

She never asked for that burden.  She certainly didn’t want it.  But she actively accepted it.  She savored the positive moments, celebrating her son’s life in tangible, meaningful ways and reliving fond memories with her family.  And when anger and sadness rose to the surface, she expressed rather than suppressed them.

While raising positivity is often helpful, promoting creativity and resilience, it isn’t always the answer.  As Tal would say, sometimes we need to just give ourselves permission to be human.

With gratitude for positivity and permission to be human,

Jane

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Wow Factor of Positivity

Compelling facts about positivity provide a ‘wow factor.’  

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read time:  about 2.3 minutes

“There’s actually no ‘wow factor’ here.”

The statement came from Tal Ben-Shahar, lead faculty, during  our first 1-week study immersion.  After sitting through 8 hours of daily lecture for three intense days in a row, I found myself daydreaming.  But not enough to miss Tal’s comment.

“What did he just say?” I wondered silently, snapping back to attention.

“What do you mean there’s no ‘wow factor?’  I’m here for the ‘wow factor.’  I’m here to learn the deep secrets of positive transformation and flourishing individuals, organizations, and societies.  Isn’t that why we’re all here?”

On the one hand, I understand why a world-renowned expert in Positive Psychology would take this position.  After all, ‘deep secrets’ don’t really exist in any realm, and Positive Psychology is a scientific discipline.  On the other hand, I find ‘wow factors’ all the time.

For starters, who knew that positive emotions promoted resilience and creativity?  In my two blog posts entitled “When You Need Creative Solutions Fast,” I described how positive emotions are a tool to help us think outside the box, make better decisions, and combat negativity.  Wow – I think that’s a pretty big deal.

There are other compelling facts about positive emotions as well.  Consider the 10 most researched forms of positivity  –  joy, gratitude, serenity, interest, hope, pride, amusement, inspiration, awe, and love.

In her book Positivity, Barbara Fredrickson says that  specific circumstances and thoughts spark positive emotions, giving us the ability to turn them on when we need them.  For instance, she writes the following about awe:

“…awe happens when you come across goodness on a grand scale.  You literally feel overwhelmed by greatness…Awe makes you stop in your tracks.  You are momentarily transfixed.  Boundaries melt away and you feel part of something larger than yourself…Sometimes we’re awed by nature…Other times we’re awed by humanity.”

During a recent trip to Spain, I was in awe of the massive cathedrals and palaces, dating back to the 1200s – all architectural marvels with a rich history of the geniuses behind their design, building and preservation.  I experienced awe firsthand – feeling overwhelmed by greatness, becoming transfixed by the beauty and grandeur, having a connection with a culture and history different from my own.

IMG_0462To savor these experiences, I look at my vacation photos often and remember how it felt to stand before colossal structures like the one in this photo.  My photo-viewing ritual provides an instant shot of positivity.

Barbara Fredrickson writes about all ten positive emotions, describing the circumstances and thoughts that activate them.  I’m passing along excerpts to you.  Click on this link Ten Forms of Positivity  to take a read through.

These forms of positivity aren’t new, but we don’t always appreciate when they enter our hearts.  See if there’s one that resonates and draws you in for more.  If there is, try cultivating that one emotion just 5 percent more every day.

For instance, try writing down three things every day that you appreciate or feel thankful for to cultivate gratitude.  Or notice what inspires you – a quote, music, or a picture perhaps – and savor it daily to cultivate inspiration.  Even for just a few minutes.

The positive transformation of an idea, our health, even a relationship often starts small, with just a seed of positivity.  So even the busiest person on the planet can find the time to make small changes and begin a positive transformation.  This, I believe, has the biggest ‘wow factor’ of all.

With gratitude for putting happiness first,

Jane

To subscribe to this blog, and have new posts delivered directly to your inbox, please use the Subscribe button on this page.  You will receive an email asking you to confirm your subscription.  Make sure you complete this step in order to receive future blog posts in your inbox. 

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Reference

Fredrickson, Barbara (2009).  Positivity:  Top Notch Research Reveals the 3:1 Ratio That Will Change Your Life.  New York:  Three Rivers Press.

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When You Need Creative Solutions Fast – Part 2

When you need creative solutions fast, first cultivate positive emotions.  Learn more about the important connection between positivity and creativity.    

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read time:  about 2.3 minutes

In the first part of this blog post, I introduced a simple experiment developed by Barbara Fredrickson, world-renowned researcher on positive emotions.  In case you missed it, check out “When You Need Creative Solutions Fast – Part 1″ dated October 24, 2013.  In a nutshell, the experiment demonstrates the connection between positivity and creativity.

The first part of the experiment induced a neutral emotional state in the participants, who were then asked to make a list of everything they wanted to do with a hypothetical, unencumbered half hour block of time.  The second part of the experiment induced a positive emotional state in the participants, who were again asked to make a list of everything they wanted to do with that block of free time.

Skeptical by nature, I wondered how this experiment could possibly demonstrate a connection between positivity and creativity.  So I found my own participants and lead them through Barbara Fredrickson’s experiment.  Let me share the results with you, below.

When in a positive emotional state, my participants created lists that were up to 7 times longer than when in a neutral state.  The lists were more expansive and richer in details, often full of meaningful and inspiring activities.  One individual reported that his list was “in color” while he was under the influence of positivity, as opposed to the black and white version he saw  when in a neutral state.  When asked to describe their experience, my participants chose the following unedited words and phrases:

  • Colorful
  • Felt the sensations and positive emotions, heard the sounds vividly
  • Saw the world in a different way
  • Experienced more
  • Expansive view
  • More enlightened and energized

Overall, being in a positive emotional state increased the sheer volume of possibilities they noticed.  It broadened their perspectives.  It increased their level of engagement.  It visibly ramped up their energy.  It even seemed to change their physical posture.

In contrast, when in a neutral emotional state, their lists were significantly shorter.  And they chose the following words and phrases to describe their experience:

  • Felt no sensations
  • Devoid of color
  • List was fact-based
  • What I thought I had to do, whether I did or not, and not what I wanted to do
  • Small-minded
  • Miniscule details

It makes me wonder about the times when I felt stressed, anxious, or angry.  I’m sure you can think of examples from your own life.  In those moments, our perspective narrows, and our thinking becomes smaller.  Our ability to perform important tasks – envision and plan, listen and consider other views, resolve conflicts and problems – diminishes.

Through this experiment, I saw firsthand how positivity opened up my participants’ thinking and their perspective.  They noticed more possibilities that weren’t already on their radar.  Each participant made a completely different, more enriching and enlivening decision on how to use that hypothetical block of time.

Can you imagine all of the circumstances under which having a broader perspective and envisioning more, different possibilities would be incredibly useful?  I can think of a few off the top of my head:

  • Before beginning any creative endeavor.
  • Before making an important decision.
  • Before making a daily decision.
  • Before resolving conflict or a challenge.
  • Before having a difficult conversation with a spouse, a child, or an employee.

Or can you imagine what might happen if projects, decisions and challenges within families, businesses, educational and medical institutions, the government and society in general were completed more often under the influence of positivity?

I may sound naïve, but I believe that if one person at a time begins to use positivity in more strategic ways, we can all flourish.  Will you give it a try in your own life?

With gratitude for putting happiness first,

Jane

To subscribe to this blog, and have new posts delivered directly to your inbox, please use the Subscribe button on this page.  You will receive an email asking you to confirm your subscription.  Make sure you complete this step in order to receive future blog posts in your inbox. 

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Reference

Fredrickson, Barbara (2009).  Positivity:  Top Notch Research Reveals the 3:1 Ratio That Will Change Your Life.  New York:  Three Rivers Press.

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When You Need Creative Solutions Fast – Part 1

Daily problems and challenges become easier when approached with positivity.  Skeptical?  Curious?  See for yourself! 

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read time:  about 1.25 minutes

experiment time:  about 5 minutes

Early in my Positive Psychology study program, I had a hard time connecting positivity with all the benefits I read about.  I confess that I wasn’t adept at even naming positive emotions, much less dissecting and discussing them.

Then I ran across a fascinating experiment in Barbara Fredrickson’s book Positivity.  After trying it myself and with others, I experienced firsthand how positive emotions do broaden our thinking and enhance creativity.

Cultivating positive emotions , I’ve found, is a handy skill, especially when I’m faced with making a decision, creating something new (like a new blog post), or even communicating a difficult message to someone.

Consider the following quote by Barbara Fredrickson:

“The evidence shows that simply imagining a joyful memory or receiving a small kindness can make a difference in the ease with which people locate creative and optimal solutions to the problems they face on a daily basis.”

She conducted research on physicians, managers and contract negotiators.  For each group, the strategic use of positivity led to better outcomes – better diagnoses, decisions, and business deals.

If you’re skeptical, or even curious, about how positivity works, I invite you to try her experiment for yourself.  I’ve outlined it, with a few minor wording changes, below.

The experiment takes about five minutes to complete, and you’ll need paper and a pen or pencil.  If possible, ask someone to read you the instructions to avoid going back and forth with your responses.  If that’s not possible, give it a whirl on your own, but try not to rush yourself through it.  Or find a “subject” of your own to try it on.

Ready?

THE EXPERIMENT

Step 1  Take at least a minute to simply study the back of your hand.  Get to know it like never before.  Describe to yourself everything you see.  Describe the textures, colors, and condition of your skin.  Describe your nails, your bones and veins.  Describe the patterns of each knuckle.  Give yourself at least a minute to study the back of your hand, then go to the next step.

Step 2   Grab your pen and paper.  Assume you have a free half hour with no pressing demands on your time.  Think about what you want to do with that time.  Consider the feelings you get when you study your hand.  What are those feelings?  Make a list of what you’d like to do right now – write down everything these feelings make you want to do.  When you’re finished with your list, go to the next step.

Step 3  Now try something different.  Think of a time when you were joyful.  Imagine and relive this joyful moment.  It can be something that happened yesterday, or when you were a child.  In this moment, everything’s going your way.  Imagine your surroundings and sensations and the people you’re with.  Savor and re-live this experience, the visual images and the feelings.  Give yourself at least a minute to savor this experience, then go to the next step.

Step 4  Get a clean sheet of paper.  Again, assume you’ve got a free half hour with no pressing demands.  What does this new, joyful feeling make you want to do right now?  Consider all the feelings you get when reliving this experience.  Make a new list of everything this makes you want to do.  Take whatever time you need to complete your list, and when you’re finished move on to the next step.

Step 5  Now compare your lists.  Compare the number of entries on each list.  Compare the content of each.  Consider your thinking and emotions when preparing each list.

Discussion  The goal of studying your hand was to put you into a neutral state.  Perhaps you crossed over into a more negative state if you thought it a particularly odd or annoying task.  Either state is fine.

The goal of re-living a joyful moment was to put you into a positive state.  If you’re like the subjects from my own unscientific experiments, and those in Barbara Fredrickson’s scientific ones, your second list was much longer.

In addition, it may have been filled with more meaningful activities.  Or written in more vivid detail, with richer descriptions and word choices.  Perhaps you came up with an entirely different list of inspiring, energizing, creative ways to fill your time.  One of my “subjects” reported that he visualized his first list in black and white and his second list in vivid colors.

What an enormous difference in perspective.  All of my subjects, including me, would’ve made a completely different decision on how to spend that free half hour.  Can you begin to see how a physician’s perspective might be broadened when making a diagnosis?  I’d certainly prefer to see that doctor!

What are the differences in your two lists?  I’d love to hear about your results and observations, so please feel free to share.  You can either leave a reply or use the contact form on the My Story page to contact me confidentially.

Stay tuned for part 2 of this post.  I plan to share more about how positivity broadens our thinking, cultivates creativity, and helps us solve everyday problems more easily.

With gratitude for putting happiness first,

Jane

To subscribe to this blog, and have new posts delivered directly to your inbox, please use the Subscribe button on this page.  You will receive an email asking you to confirm your subscription.  Make sure you complete this step in order to receive future blog posts in your inbox. 

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Reference

Fredrickson, Barbara (2009).  Positivity:  Top Notch Research Reveals the 3:1 Ratio That Will Change Your Life.  New York:  Three Rivers Press.

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Your Brain On Positivity


Your brain on positivity begins a new conversation.  Below are a few tips and guidelines to get you started. 

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read time:  about 2.5 minutes

When working with an individual coaching client, I like to start each session with one simple question.  I use the same question at the dinner table with my family.  I also use it with friends.

“What went well?”

It’s interesting because this one little question often elicits an array of uncomfortable responses.  Long pauses.  Heavy sighing.  Even eyeball rolling.

Just as we begin to explore the positive realm, the conversation often heads right back into more comfortable territory – what isn’t going so well.

I find this struggle to discuss what went well fascinating.  I faced it in my own discussions with mentors and coaches.  It seemed immodest, even cocky, to indulge in what went well.  Plus, it went well – why did we need to dwell on it?  With an overflowing plate of challenges both at work and home, I needed to get down to problem solving.  Or so I thought.

Many of you may remember the TV ad campaign against drug abuse, where a man cracks an egg into a screaming hot frying pan.

“This is your brain on drugs,” he declares as the egg sizzles and pops, transforming its very nature from a gooey liquid to a solid.

The brain in a constantly negative state reminds me of the brain on drugs, changing our very nature.  It colors our judgment, seeks fault and blame, finds problem solving difficult, influences our beliefs, impacts interactions with others, and causes us to do things out of character.  Unchecked, it contributes to high blood pressure, ulcers, and disease.

No one is immune to negativity.

Your brain on positivity can be the difference between languishing and flourishing.  If you stop right now to picture your favorite go-to place for rest and rejuvenation – a beach, a hammock in the back yard, the library – you may notice your facial muscles relaxing or a heightened sense of calm just by shifting your attention to something positive.

Raising positivity over time has many benefits.  It can:

  1. Open our hearts and minds.
  2. Make us more receptive and creative.
  3. Allow us to discover and build new skills, connections, and knowledge.
  4. Raise resilience.
  5. Improve our ability to grow stronger, even after traumatic or difficult events.

Try putting your brain on positivity more often at home or work.  Below are a few ideas and guidelines to get you started.

  • Instead of starting your work day with everything you didn’t accomplish yesterday, start by sending an email of acknowledgement or thanks to a colleague.
  • Instead of asking your children about the chores they didn’t do, notice the things they did right today.
  • At dinnertime, rather than asking “how was your day?” or launching into the usual list of gripes and annoyances, ask “what went well?”
  • Generate a sincere, heartfelt conversation around what went well.  Allow the positive emotions that arise – joy, amusement, gratitude, inspiration, hope – to flow.  Bask in the glow of positivity.
  • Keep the conversation going with a few follow up questions.  What progress did you make?  What did you accomplish?  Why did that go well?  What was your contribution?  What strengths did you use?
  • Make it a habit to start the day, or a meeting, with your brain on positivity.
  • Make it a habit to end the day with your brain on positivity.
  • Use positivity all day long with colleagues, family members and friends.

Your brain on positivity not only sets a different tone, but it also creates an entirely different conversation.  In my experience, others feel more at ease and open, less anxious and defensive.  Relationships strengthen.  A new conversation begins.  New possibilities emerge.  Creativity blossoms.  Breakthroughs in thinking occur.

Try it out for yourself at work or home, and let me know how it goes.  Either leave a reply or contact me directly using the contact form on the My Story page.

I can’t wait to hear what went well!

With gratitude for putting happiness first,

Jane

To subscribe to this blog, and have new posts delivered directly to your inbox, please use the Subscribe button on this page.  You will receive an email asking you to confirm your subscription.  Make sure you complete this step in order to receive future blog posts in your inbox. 

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Reference

Fredrickson, Barbara (2009).  Positivity:  Top Notch Research Reveals the 3:1 Ratio That Will Change Your Life.  New York:  Three Rivers Press.

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Raising Positivity

Raising positivity strengthens lives, organizations and societies.  Get ready to learn more about this renewable resource.

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read time:  under 2 minutes

Early this morning, my cup of coffee in hand, I looked out my back window.  Way, way back is a pond and a forest preserve.  At this time of year, the trees burst with color – buttery golden browns, fiery orange-reds, and fading greens.  A female deer and her two youngsters bounded through the yards around the pond.  Marveling at this scene of nature, I was filled with a sense of serenity and gratitude for where I live.

Then the phone rang, jolting me out of my morning revelry.  It was one of those early morning telemarketers.  So much for serenity and gratitude.

Fortunately, positivity is like a renewable resource – I can generate more when I’m running low or when negativity is running high.  I can raise my own level of positivity by engaging in activities and with people that generate genuine, heartfelt emotions like serenity, gratitude, and joy.

In my post What Is Happiness? dated 9/19/13, I described positivity as one of five building blocks that provide a foundation for happiness and flourishing.  Research shows that positivity opens our hearts and minds, enables learning, and boosts creativity.   Research also suggests more specific benefits.

See if you have any interest in any of the following:  lower emotional exhaustion, increased creative thinking, more likely to resolve conflict through collaboration, increased motivation, better decision-making efficiency, more inclusive thinking toward others, higher longevity, lower incidence of alcohol or other drug abuse, faster recovery from illness or injury, lower turnover at work, higher job satisfaction, fewer work absences, higher salaries, more likely to be judged worthy of receiving a pay raise.  The list goes on.

If that’s not enough of an incentive to take positivity seriously, consider the following quote from a recent Gallup report on well being worldwide:

“Behavioral indicators such as positive and negative emotions are a vital measure of a society’s well being.  Leaders worldwide are starting to incorporate such behavioral-based indicators into the metrics they use to evaluate their countries because they realize that traditional economic indicators such as GDP and 40-hour workweeks alone do not, and cannot, quantify the human condition.”

If global leaders can incorporate measures of positive and negative emotions into their leadership strategies to improve well being at a societal level, then we can incorporate them into our daily lives.

That’s why I’m dedicating the next few posts to raising positivity, a renewable resource and one of the key building blocks of flourishing individuals, organizations, and societies.

With gratitude for putting happiness first,

Jane

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References

Biswas-Diener, Robert (2010). Practicing Positive Psychology Coaching – Assessment, Activities, and Strategies for Success.  New Jersey:  John Wiley & Sons, Inc., 41-42.

Clifton, Jon (November 21, 2012).  Singapore Ranks as Least Emotional Country in the World – Gallup.  Washington, DC.

Fredrickson, Barbara (2009).  Positivity:  Top Notch Research Reveals the 3:1 Ratio That Will Change Your Life.  New York:  Three Rivers Press.

 

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