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meaning

‘Do what you love’ could be contributing to the great resignation

17/03/2022 by Marie

“Do what you love,” is no longer just advice. 

High school students learn early on that their future careers should be passion-driven. Self-help books counsel job searchers to start with reflection on what they love. And Hollywood films teach people, in romantic fashion, to aspire to work that is intrinsically satisfying and expresses our authentic selves. 

Researchers call this way of thinking about work the passion paradigm, and studies show it has become pervasive in modern societies. The passion paradigm emerged in the 1960s. During this time, there was widespread questioning of social and cultural norms — especially among youth — which helped develop a new way of thinking about the role of work in human life. 

This trend was spearheaded by the scholarship of humanistic psychologist Abraham Maslow, who applied his theory of the “hierarchy of needs” to the modern workplace. In Eupsychian Management, Maslow argues that work should be thought of as a key source of personal growth and self-actualization. 

Maslow envisioned a world where individuals derive deep satisfaction from their working lives, and who treat their work as a sacred activity. Since early 2021, I have conducted interviews with over 90 professionals and managers in Toronto, to learn how they think about work. Although there are exceptions, what the data shows, in general, is that Maslow’s theory has increasingly become common. 

The downsides of the passion paradigm 

Because the rising popularity of the passion paradigm has coincided with both increasing economic inequality and a steep decline in the power of unions, it has attracted a host of criticism. 

Sociologist Lindsay DePalma contends that the passion paradigm encourages workers to romanticize their work while blinding them to the unequal distributions of power that characterize their working lives. In her book Work Won’t Love You Back, journalist Sarah Jaffe argues that loving your job is a bad idea because it is a recipe for (self)exploitation. 

Derek Thompson, a staff writer at The Atlantic, maintains that the passion paradigm has fuelled a new religion — “workism” — which is responsible for causing burnout and depression even among high-wage earners. These commentators rightly fear that the passion paradigm can (and does) lead workers to accept harmful working conditions, poor treatment from their employers and unrealistic expectations from themselves — basically to put up with what they shouldn’t. 

When people aspire to love their work, they may prioritize work at the expense of other important aspects of life — family, friends and hobbies. An overvaluation of work can lead people to see those who cannot work as lazy, stupid or undeserving of concern. 

And yet, despite these evident pitfalls, the passion paradigm can also have the opposite effects. In fact, I would argue that it is one cause of what has been dubbed the “Great Resignation.” 

The Great Resignation 

In August 2021, 4.3 million American workers quit their jobs, the highest ever recorded. And similar waves have hit the U.K.. In Canada it’s not clear whether the Great Resignation is taking place with equal intensity, but some studies show that Canadian workers are increasingly considering leaving or switching their jobs. There are many factors causing the Great Resignation. Among the most notable are wage subsidies which have given workers more freedom to choose the kind of work they want to do, the added work stress caused by the pandemic, the need to stay home with young children and the shift to remote work. 

However, I think another reason has to do with the expectations workers have around work — expectations which derive from the passion paradigm. 

The passion paradigm and the Great Resignation 

By disrupting people’s routines, the pandemic has reawakened in many the deep-seated desire for a job they actually enjoy — a desire that has long been suppressed. My interviews make it clear that many Canadian workers are looking at their jobs and asking themselves, “Is this really what I’m passionate about?” “Do I want to spend the majority of my waking hours doing this?” “Does my job bring me meaning?” 

And this isn’t just managers. The highest number of resignations in Canada have taken place within the accommodation and food service industries. And as a recent article in The Atlantic put it, “this level of quitting is really an expression of optimism that says, ‘We can do better.’” 

In a sense, the passion paradigm is paradoxically fuelling the demand for better, more satisfying, and more meaningful work. It is because workers expect more that they are no longer willing to put up with the status quo. The passion paradigm requires a strong safety net Of course, none of this could have happened without the government supports that reweighed the balance of power between workers and bosses. 

Since the 1980s, workers have had less and less power to negotiate. So, while the passion paradigm may have grown in popularity, it grew in economic conditions that were largely determined by employers, not employees. 

But in the wake of the pandemic this has slowly begun to change. Faced with labour shortages, employers are forced to take workers’ seriously when it comes to demands around pay, flexibility, autonomy and scheduling. They are receiving the message that “business as usual” is no longer acceptable — and, in some cases, they’re caving. 

The crucial takeaway is that the passion paradigm can fuel demands for better, more meaningful work, but this is only possible when it’s accompanied by a strong social safety net. 

Workers don’t need to stop loving their jobs. But they should ask whether their jobs are themselves loveable. And this is easier to do when you have real economic freedom.  


Want to learn more about the science of happiness? Make sure to subscribe to my podcast Happiness for Cynics and weekly email newsletter for regular updates and news!  

Filed Under: Blog, Finding Happiness & Resiliency Tagged With: aspiration, Fulfilled, happiness, meaning, purpose, satisfaction, workplace

How to build a positive mindset 

03/03/2022 by Marie

Do you stay awake at night replaying conversations? Do you find yourself ruminating over things people said to you? Or perhaps you worry about the future, thinking about all the ways something might go wrong? 

If so, you’re not alone. Over the past few decades, around the world there’s been an increase in levels of anxiety. The world has changed dramatically, and it can be overwhelming and worrying. 

But the research is showing that you can combat these thoughts by taking more control over your mindset. If your natural inclination is to ruminate and think of all the negatives, you can balance these thoughts by proactively thinking positive thoughts throughout the day. You can train your brain to think more positively! 

There is a raft of health benefits to building a positive mindset.  

You’ll live healthier and longer: Optimists tend to live healthier lives and have a lower risk of chronic diseases like diabetes and heart disease than pessimists. On the flip side, pessimists tend to have shorter telomeres, which means they age faster. “Cells with shorter telomeres circulate and release large amounts of inflammatory proteins that contribute to inflammation, which is a mechanism of aging,” says Aoife O’Donovan, Ph.D., a professor at University of California, San Francisco.  

You’ll be less stressed: People who have positive mindsets cope with the day-to-day turmoil of life better. They are also less anxious and less likely to suffer from depression.  

You’ll be more successful: Compared to pessimists, optimists are more successful in school, at work and in athletics. They are also more successful in their marriages and tend to have more friends and more supportive relationships. 

So how can you build a positive mindset? 

  1. Get good sleep  

Is there a link between poor mental health and sleep? Could getting a bad night’s sleep really be as bad as smoking? Does driving tired really put you in as much danger as driving drunk? According to the latest science, yes! Not only that, but not getting a good night’s sleep can significantly impact your happiness levels and your ability to cope with anything life throws at you – which let’s face it, has been a lot in 2020. In an increasingly hyperconnected world, in which many companies now expect their employees to be on call and to answer emails 24/7, Global consulting firm McKinsey argues that sleep is an important organizational topic that requires specific and urgent attention.  

  1. Limit social media 

Have you found yourself turning to social media to while away the long hours of Covid lockdown? Are you noticing some negative effects? If so, you may need a social media detox. Even before Covid, social media was well ingrained in most societies around the world. In Australia, as of January 2019 there were 18 million active users of social media websites (69% of the population). Facebook is the most popular social media platform, with ~16 million monthly users of the website. In the U. S., about 70 percent of adults say they use Facebook and YouTube, while Instagram and Snapchat are growing in popularity among 18–24-year-olds. Social media can be an important part of modern life, but unfortunately, the research also tells us that it can also be destructive to our mental wellbeing. Many studies have linked excessive social media use to increased depression, anxiety, loneliness, sleeplessness, and many other mental health issues. 

  1. Spend time with positive people 

In a recent New York Times article, researcher stated that people laugh five times as often when they’re with others as when they’re alone. Peak happiness lies mostly in collective activity. Not only that, but researchers have also found that the use and appreciation of humour is positive for overall wellbeing and psychological health. Humour is observed in all cultures and at all ages. But only in recent decades has experimental psychology respected it as an essential, fundamental human behaviour. According to positivity strategist Paul Osincup, “Humour is the new mindfulness.” You can actually train your brain to see and experience humour more often. So go on, have a laugh with some positive people. 

  1. Don’t suppress negative emotions 

One of the biggest misconceptions about the positive psychology movement is that people should always aim to be happy and negative emotions are to be avoided.  

This is a load of rubbish. Firstly, only being happy is impossible. Secondly, trying to suppress negative emotions can be really detrimental for mental health. The reality of life is that it’s messy, and even the people who are the happiest, most joyful and most fulfilled experience appropriate negative emotions when the situation calls for it.  

The key is to process negative events and emotions in a healthy way so you can move forward. So how can you process your emotions when times are tough? Simple, start a practice of journaling. Over the last few decades, many studies have shown that journaling is a great tool to help you understand yourself better, unpack old issues and let them go, and give your mind the knowledge to understand how you see and react to the world around you. It has also been shown to increase happiness, help to reach goals and even have some positive physical health benefits. And if you’re someone who is generally not comfortable opening up to people, studies show that journaling might be the most beneficial to you. 

“When we put our thoughts and feelings down on paper, we’re not just transferring them—we’re also transforming them. Writing forces us to arrange our ideas into a sequence, one after another; over time, themes and patterns start to emerge; new insights and perspectives start to bubble up,” according to Kira M. Newman, Greater Good Magazine. 

  1. Movement and exercise 

There’s a whole lot of research into the physiological and physical health benefits of exercise, but exercise can also it can make us happier. It is great for our mood and our mental state. Exercising released dopamine (DA), noradrenaline (NE), and serotonin (5-HT) – the happy drugs! They’re the things that make us feel joyful and they’re present when we exercise. They increase in their production when we move our bodies and do exercise.  

  1. Learn something new 

As Einstein famously said: “The important thing is to never stop questioning.” Learning something new is an essential part of creating a happy environment for yourself and a great way to start your day in a happy mood. Our brains develop more and release happy chemicals when we learn something new or stimulate them with exciting information. This doesn’t have to be a complicated or expensive happiness habit; it can just include watching a Ted Talk during breakfast or listening to a podcast on your way to work. This type of habit will put you in a happy mood just by stimulating your brain and getting your gears turning. Multiple studies and research suggest that consistent curiosity goes hand in hand with happiness.   

  1. Get outdoors 

It’s easy to forget how the little things – like taking a walk – can have such a huge impact on our mental health and make us happier. Studies show that brain structure and mood improve when we spend time outdoors. This has positive implications for concentration, memory and overall psychological wellbeing. Also, getting outdoors means getting natural light, which may be key to improving mood and reducing insomnia. A recent study showed more time spent outside in natural light was associated with improved mood, better sleep quality, and ease of waking. 

 

  1. Practice gratitude 

The science is clear. Practicing gratitude makes you happier and less stressed. It leads to higher overall wellbeing and satisfaction with your life and social relationships. Yet many of us don’t make gratitude a part of our weekly practices.  And it can be really simple, research suggests that expressing gratitude by texting may be just as beneficial as an in-person show of appreciation.  


Want to learn more about the science of happiness? Make sure to subscribe to my podcast Happiness for Cynicsand weekly email newsletter for regular updates and news! 

Please note that I may get a small commission if you buy something from my site. Your support helps to keep this site going at no additional cost to you. Thanks! 

Filed Under: Blog, Finding Happiness & Resiliency Tagged With: exercise, gratitude, happiness, meaning, mindset, purpose, sleep

9 Ways to improve your mindset (E104)

01/03/2022 by Marie

Happiness for Cynics podcast

Join Marie and Pete this week as they discuss 9 ways to improve your mindset and live a longer, happier, and more productive life.

Show notes

Sleep deprivation and genes

Study reveals sleep deprivation is associated with lower DNA repair gene expression and more breaks in DNA. The damage to DNA may explain the increased risk of cancers and neurodegenerative diseases in those who are sleep deprived.

Sleep is your superpower – Matt Walker

Transcript

[Happy intro music -background] 

M: Welcome to happiness for cynics and thanks for joining us as we explore all the things I wish I’d known earlier in life but didn’t. 

P: This podcast is about how to live the good life. Whether we’re talking about a new study or the latest news or eastern philosophy, our show is all about discovering what makes people happy. 

M: So, if you’re like me and you want more out of life, listen in and more importantly, buy in because I guarantee if you do, the science of happiness can change your life. 

P: Plus, sometimes I think we’re kind of funny. 

[Intro music fadeout] 

P: Hi!

M: Welcome back.

P: Here we are.

M: Here we are again!

P: Laugh, and again and again and again.

M: Every week, laugh.

P: Encore une fois. [Once more] Laugh!

M: So, what are we talking about today, Pete?

P: Ooh! What are we talking about today? The nine ways to build a positive mindset.

M: Are you sure we have nine?

P: I’ll invent one, laugh. I’ll create one.

M: Laugh.

P: Just give me five minutes, laugh.

M: Love it. All right, positive mindset.

P: Mmm.

M: What are the reasons why you want a positive mindset?

P: Because unhappy people die?

M & P: Laugh!

M: I don’t know why we laugh so hard.

P: Laugh, it’s our catchphrase!

M: It’s not really appropriate, laugh. [But] yes, they tend to not live as long, how about that.

P: But a positive mindset also has positive implications for your health.

M: Yes.

P: There’s a lot of studies that support that outwardly positive and, um, uh –

M: Optimistic.

P: – optimistic was the word I was looking for. People live better quality of lives and have better health outcomes.

M: Absolutely. And the research shows that you can train your brain to think more positively.

P: Yes.

M: So, if you balance negative thoughts with positive thoughts, then you can change your mindset. So, really, this is about creating those neural pathways in your brain again that we’ve talked about to counterbalance.

P: Mmm.

M: What is a natural tendency to think things are bad in a lot of people? Some people are just natural optimists, and they born that way. Or they grow up and learn that.

P: Yep.

M: A lot of us do tend to spend a lot of time ruminating over things or thinking about all the negatives. And we’ve seen a huge increase in anxiety and depression in all people around the world since, you know over the last 20 years or so. And so actively and proactively, creating a positive mindset or balancing your negative thoughts with positive thoughts is so important to learn how to do.

P: It also creates opportunity.

M: Yes, if you see a door opening and someone else sees the door shutting. You know, there’s two outcomes.

P: There are, yeah.

M: Two very different outcomes from that.

P: Yep. It’s a positive feedback loop.

M: Yeah, absolutely. So, you mentioned that they live healthier and longer. So, we do know that research shows that optimists tend to have healthier lives and lower risk of chronic diseases like diabetes and heart disease as the pessimists.

P: Yep.

M: And on the flip side, pessimists tend to have shorter telomeres.

P: Ah ha ha ha. What are telomeres?

M: Laugh.

P: Shorter bracelets!

M: Laugh. As we discussed a few episodes ago, that means that pessimists age faster.

P: Yes.

M: So, cells with shorter telomeres circulate and release large amounts of inflammatory proteins that contribute to inflammation, which is a mechanism of ageing.

P: So, if you don’t want wrinkles, you want long telomeres.

M: Yes.

P: Add some more beads to your bracelet.

M: By changing your mindset and becoming more positive.

P: Yes.

M: All right, what else we got?

P: Oh. I’m leading? I’m going on this one.

M: So, Pete hasn’t done his homework.

P: Oh, rude!

M: Laugh.  

P: Laugh, so rude.

M: You’ll be less stressed. So, people who have positive mindsets cope with the day-to-day turmoil of life better, and they’re also less anxious and less likely to suffer from depression. And so, I think throughout Covid, there have been two very different yet typical responses.

P: Mmm.

M: There are those who have thrived throughout Covid, who have had the skills and the knowledge and the self-awareness to find ways to be positive and proactive about their mental health and their physical health and everything that their body needs. And you’ve had a lot of people who floundered.

P: It’s the same is dealing with crises in general, really, isn’t it?

M: Mmm hmm.

P: There are those people that deal with crisis better or deal with it in a proactive way in a positive.

M: Rise to the challenge.

P: Yeah, and it is. It’s the way you interpret it, as we’ve talked about before, stress is an interpretation. And some people will see a crisis as an opportunity to exercise their brain muscles or their opportunistic, outwardly going selves… don’t know where I was going with that.

M: Laugh.

P: I was reaching, totally reaching.

M & P: Laugh!

P: But yeah, it’s about looking at the situation going right, ‘I’m going to take this. I’m going to drive with this challenge and see where I end up’, as opposed to those who were running away from the tidal wave going, ‘No! Don’t come at me!’

M: Or those who don’t know that they have to take action and therefore end up in a situation that they didn’t know they needed to avoid.

P: Yes, they’re not enabled.

M: Yep, absolutely. And then, lastly, do you want to go now?

P: Yeah. I’m up to the page now, laugh.

M: You’re reading your notes.

P: I was reading Harry Potter before.

M & P: Laugh!

M: If you’re not going to be interested in our show, no one else will be.

P & M: Laugh!

P: You’ll be more successful, yay!

M: Yay, third benefit of a positive mindset. So, tell us what the science says here.

P: Well, compared to pessimists, optimists are more successful. They create social connections. They create communities, they engage with people which allows for more opportunities. They’re also more successful in issues such as marriages –

M: Marriage is an issue?

P: Issues? Yeah.

M: Laugh!

P: It’s an issue. Sure, why not?

M: I’m going to tell my husband he’s an issue. Laugh.

P: There’s a cat next to me. Of course, I’m getting flustered.

M & P: Laugh.

M: So, they’re more successful. There’s a great book by Shawn Achor that makes the case and shows the science behind optimists being more successful in school, at work and in athletics. So, people who are more positive just do better at life.

P: Mmm.

M: Not only at issues like marriage.

P: Laugh! Well, some marriages are an issue.

M & P: Laugh!

M: Very true. Maybe you don’t want to be successful at those.

P & M: Laugh.

M: Alright, so how can you build a positive mindset? Let’s get to our nine, our nine steps.

P: Oh, can we get to number nine first? Because that’s the fun one.

M: How about we leave that right for the end?

P: Aww, but it’s so good!

M: Laugh.

P: Stay tuned, folks. It’s gonna get better!

M: All right, number one, no brainer. It’s get good sleep.

P: Yes, we talked about this a lot. Just one hour of sleep deprivation has big impacts on our genetics on our ability to re-create cells, our regeneration, all those big things.

M: On our genes.

P: On our genes?

M: Not our genetics, they’re set from birth.

P: Uh, no, they do have some impact on … our genetic code.

M: On our genes.

P: Yes… Oh, I see I’m sorry. OK, I got it wrong, I’m just going to be quiet now.

M: Laugh! But we understand what you’re trying to say here.

P: Mmm hmm.

M: It impacts you right down to the cellular level.

P: There we go. Keep talking.

M: Yeah, also, I don’t know about you, but I am just grumpy as all get up after a bad night’s sleep.

P: Laugh.

M: I’m not fun to be around. And I find it really hard to be an optimist if I haven’t gotten enough sleep.

P: Mmm, yeah. Resilience is always low when you don’t have enough sleep as well. You’re just not firing on all cylinders. You’re not seeing opportunities. You’re not seeing those. You’re not resilient enough to actually turn things into an opportunity rather than going, ‘Oh my God, my life sucks!’

M: Yep, or falling apart. You lose your resilience. So global consulting firm McKinsey, has done a bit of work on this in the past few months, and they’re arguing that sleep is an important organisational topic that requires specific and urgent attention.

P: Mmm hmm.

M: And it is so true. We have this hyper connected, always on world and this expectation now that everything has gone digital, that people can answer a call or an email 24/7 and that constant low-level stress is impacting our sleep. And also, people are sending messages and emails at all times of the day and night.

P: Mmm yeah.

M: And we need to change that work culture in order to enable people to have better sleep.

P: Yeah, there’s a really good Ted talk on this by Matt Walker. If anyone wants to look it up, it talks a lot about sleep being your superpower.

M: Mmm,

P: Really good on this topic.

M: Absolutely. All right, number two.

P: Number two.

M: Limit social media.

P: Ooh, I love this one.

M: Yeah, you do. This is your favourite, isn’t it?

P: Yeah. Get off Facebook people.

M: Laugh.

P: It’s evil!

M: Even before Covid social media was well ingrained in most societies around the world. So, in Australia in January 2019, there are 18 million active users of social media websites. Facebook is the most popular with 16 million monthly users in the US, about 70% of adults say they use Facebook, and YouTube. And Instagram and Snapchat are growing in popularity.

P: Mmm.

M: It is such an important part of modern life, and I think people definitely feel FOMO [Fear of Missing Out]. They feel like they’re missing out if they’re not on these channels that everyone around them is using. But the problem is excessive social media use leads to increased depression, anxiety, loneliness, sleeplessness, and many other mental health issues.

P: Yep.

M: And so, if you want to be an optimist and positive, you really need to take control of that social media use and not let it control you and your moods.

P: Be an active user and not a passive user.

M: Yeah, absolutely. All right number three of ways to change your mindset.

P: [Mickey Mouse voice] Surround yourself with positive people, yay!

M: I think we’re doing well on this one.

P: Laugh! Like attracts like they say.

M: Yes.

P: So, bringing positive people into your sphere of influence means that you’re going to be more inclined to pick up on those vibrational, energetic connections. Oh, she’s getting down!

M & P: Laugh.

M: Talking energy.

P: Here we go, we’re going there. Cough-meditation-cough!

M: Laugh!

So, speaking about positive people, one of the best things that you can do with positive people is laugh.

P: Ah, yes. Laughter is contagious.

M: It is, it is. In a recent New York Times article, researchers found that people laugh five times as often when they’re with others, as when they’re alone.

P: Mmm hmm.

M: So, you’ll find if you’re watching a funny movie by yourself, you won’t laugh as much as if you’re watching a funny movie with friends or in a movie theatre. Because, as you mentioned, laughter is contagious.

P: See I’m the person that laughs out loud on his own.

M & P: Laugh!

M: But you won’t laugh as much as when other people are around.

P: True. I also laugh on public transport.

M: Laugh!

P: Maybe that’s my public laughter. I’ll just burst out… usually into song, but laughter as well.

M: Pete believes he’s in a musical.

P: My life is a musical.

M & P: Laugh!

M: The other thing to think about also is humour and the appreciation of humour. So, humour is one of the few things that is observed in all cultures and at all ages. And a lot of research has gone into humour more recently. And it’s one of the top five strengths of happy people, actually.

P: Ahh.

M: So, if you look at Martin Seligman and his work on strengths, you can actually do a lot of that online for free and work out what your strengths are. But if humour is one of your top five, you’re more likely to be happier and more likely to be an optimist.

P: So, Patch Adams was right.

M: Absolutely.

P: Humour is the best medicine. Or was that laughter is the best medicine?

M: Both? Both is fine.

P: We’ll take it.

M & P: Laugh.

M: All right. The next one is really important I think, especially when we talk about happiness and the importance of happiness. Really important, though number four, don’t suppress negative emotions.

P: Yep, they’re there for a reason.

M: Mmm hmm. One of the biggest misconceptions about the positive psychology movement is that people should always aim to be happy, and negative emotions are to be avoided. It’s a load of rubbish.

P: Yep, no. Can’t avoid them. They’re going to be there. They’re going to come up. You have to process them.

M: Absolutely. So, firstly, being happy all the time is impossible. We don’t live in a trouble-free world. And secondly, trying to suppress negative emotions can be really detrimental for mental health. So, the reality is, life is messy and sad and not what we expect and disappointing as well as good and beautiful and all of the other positive emotions. And we really need to make sure that we’re having an appropriate reaction to the situation.

P: Mmm yeah, that’s a good word. Appropriate.

M: Yeah, and that means processing negative events and emotions in a healthy way so you can move forward.

P: And having the skills to do that. And sometimes to have those skills, you need to do a little bit of work behind that.

M: Yep.

P: You actually need to spend some time contemplating, reading around it, going ‘how do I feel about grief? How do I feel about death? How am I going to process that when it comes to call or when it affects my life?’ And if you’ve done a little bit of that background work, it becomes a little bit easier to process your negative emotions and then by processing you get to the other side a little bit more easily.

M: Yeah, and two really good ways to help processes, journaling and talking to people, talking about it.

P: Yeah.

M: Number five.

P: Let’s exercise. [Starts singing] Let’s get physical, physical.

M & P: [Singing] I want to get physical.

P: [High pitched singing] Let’s get into physical!

M: Laugh!

P: There we go, musical theatre degree. Olivia was right.

M: Laugh, oh dear.

P: Movement and exercise if you didn’t get what that was about people.

M & P: Laugh.

P: Moving is good.

M: Absolutely.

P: Motion is lotion. Boom, Boom! Laugh. Thank you, Dan Horne.

M & P: Laugh.

M: So not only are there physical benefits to moving in exercise, but it’s great for your mood and your mental state. So, if you want to increase your positive vibes, if you want to become more of an optimist or increase your positive mindset, go get some exercise into your week or your day. And it doesn’t have to be a lot.

P: Nope.

M: But exercising releases dopamine nor-adrenaline and serotonin, and they’re all the happy drugs.

P: Happy drugs, laugh.

M: So, if we’re talking mindset and positive mindset, this is the fastest way to trick your brain into being happy.

P: Absolutely. You can do that really simply by getting yourself up and shaking the crap out of yourself, literally getting up and vibrating and throwing your arms around and getting really, really elevated with your heart rate.

M: Dance.

P: Actually, dance is one of the best ones. I wasn’t gonna go there because, you know I’m biased towards dance. But yeah, literally jumping up and down for 30 seconds is enough to actually get those endorphins going.

M: Yep, absolutely. All right, number six,

P: Learn something new.

M: I’ve got a quote.

P: Oh.

M: Einstein.

P: Mmm.

M: Mmm hmm. So, he famously said,

“The important thing is to never stop questioning.”

– [Albert Einstein]

M: And he was really smart.

P: Laugh! He was a scientist.

M: Don’t know if he was happy.

P & M: Laugh!

M: But I love the quote.

P: Laugh, he had crazy hair.

M: It is so important to add new things into your environment. So novel things. We’ve spoken about this before and learning a new skill or giving yourself something where you have autonomy and ownership over getting deeper experience and better skills at something is a great way to do that.

P: Mmm.

M: So, when we say learning, you could simply read a book or watch a documentary, you could listen to Ted talks. You could join a class. Or a course, you don’t have to go to a university degree there’s plenty of free classes out there and lots of micro learning nowadays as well. So, you could learn how to put floating shelves on your wall. Or you could go to your local TAFE and do a mechanics course and everything in between.

P: Yep, totally agree. I’m there, laugh.

M: And you know, you’ve just started back at university again, late life haven’t you.

P: Yep.

M: Does that –

P: Oh, huge amounts of mission and purpose.

M: Yep.

P: When we talk about mission and purpose is being one of the pillars of our happiness building. It’s so true because you wake up and you’ve got somewhere to go and somewhere to be, laugh.

M: I found one of the best parts of UNI was just the conversations you have. You have these new ideas running through your head and you’re wrapping your head around your values and how they fit into these new ideas and whether you believe them or not, and you’re forming your own ideas and bouncing them off other people.

It was one of the favourite things was sitting out in the quad on the grass, sometimes with the beer.

P: Laugh.

M: Often with a beer.

P & M: Laugh.

M: And debating these new ideas that we were discovering every day.

P: Yeah, I like the idea of it being reflective. It’s around your values and beliefs. I mean, that’s a great thing, because it does challenge your values and beliefs as well. And that’s a really great way to provide self-reflective practise.

M: Yep, and there are multiple studies and pieces of research that suggests that consistent curiosity goes hand in hand with happiness.

P: Yep.

M: Yep. All right, number seven.

P: Getting outdoors.

M: Ahh.

P: [Singing] Forest bathing.

M: Laugh. It’s the little things right. Taking a walk can have such a huge impact on your mental health and make you happier.

P: Yep, yeah. Go out and hug a tree. Sniff a leaf.

M: Yep. So, the studies show that brain structure and mood improved when we spend time outdoors, and this has positive implications for concentration, memory and overall psychological wellbeing. Also, when you get outdoors, it’s not only the trees and the air, but it’s also the light. So having more sunlight in your day has been shown to improve sleeplessness and mood. So, if you have insomnia, get outside.

P: Yeah, definitely.

M: Number eight.

P: Oh, you take this one. This is yours.

M: Gratitude!

P: Laugh.

M: Practise gratitude. And as we said before, it’s about rewiring your brain so that it’s not constantly focusing on the negative, and the science is really clear on this one. Practising gratitude makes you happier and less stress… Less stressed.

P: Laugh.

M: It leads to higher overall wellbeing satisfaction with your life and social relationships, so making it part of even just a weekly practise can give you all of those benefits and help you balance that negative way of thinking with some more positive and over time, that reinforces, and you start seeing more positive things in your day to day.

P: Yeah.

M: All right, Pete, and what’s your made up number nine?

P: It’s not made up, it’s backed by science.

M & P: Laugh.

P: Drink champagne! Laugh!

M: I think, I think this is my favourite way to improve your mindset.

P: So, a recent study came out in The Guardian in the UK that was talking about when we reach the alcohol, what it is that we’re doing. And studies showed that most people will have a drink when they’re actually feeling happier. So, alcohol can actually lead us to being a little bit more contented. Sure, there is the flip side of that where we do reach for the bottle as a negative coping mechanism for depression or grief or whatever.

But on the whole, most people will have a glass of wine or a beer in the day to increase their happiness.

M: Sorry. Just to be clear, the study showed that people are more likely to drink when they’re happy.

P: Yes.

M: Not the other way around. Not the flip way. So, there’s no causality. Yeah, there’s no causality here.

P: Champagne makes me happy.

M: Laugh.

P: I hear a pop and I’m ready, laugh.

M: Unless you’re Pete.

P & M: Laugh!

P: We don’t want to be encouraging people to be alcoholics.

M: No. [meaning yes] And if you’re feeling sad, reaching for the bottle isn’t going to make you happy.

P: No, that doesn’t work. If you’re already negative, then no.

M: So, I guess what we’re saying is, if you’re happy, you’re more likely to have a drink.

P: Don’t berate yourself if you’re going to have a glass of wine out in the sunshine when you’re out sniffing the trees or being in the ocean whilst expressing gratitude and having a sleep.

M & P: Laugh.

P: All the nine steps above. It’s okay, laugh.

M: And on that note, we’ll finish up for the week. Thanks for joining us again.

P: Have a happy week.

M: And stay cynical.

[Happy exit music – background] 

M: Thanks for joining us today if you want to hear more, please remember to subscribe and like this podcast and remember you can find us at www.marieskelton.com, where you can also send in questions or propose a topic. 

P: And if you like our little show, we would absolutely love for you to leave a comment or rating to help us out. 

M: Until next time. 

M & P: Choose happiness. 

[Exit music fadeout] 

Want to learn more about the science of happiness? Make sure to subscribe to my podcast Happiness for Cynics and weekly email newsletter for regular updates and news!  

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Filed Under: Podcast Tagged With: emotions, feelings, laughter, meaning, mindset, purpose, sleep

Top Positive Psychology Research in 2021

13/01/2022 by Marie

The Positive Psychology world suffered two great losses this year, first with Edward Diener who passed away in April and then Mihaly Csikszentmihalyi in October. Diener, otherwise known as Dr. Happiness, was recognized as a leader in measuring what he called “subjective well-being.” Csikszentmihalyi was a pioneer in the Positive Psychology space and introduced the concept of flow theory in the 1970’s. These losses were great but the legacies that these two larger than life figures left behind will live on in the Positive Psychology world for years to come. 

In what was a tough year all around, there was still plenty of hope and great research into how to live a happy life, which not only helped many of us to cope with an unprecedented global crisis, but also learn more about ourselves and what’s truly important in life.  

What we Have Learnt from the Pandemic 

COVID-19’s Impact on Mental Health Hasn’t Been All Bad (Psychology Today). The COVID-19 pandemic has caused mental distress, but it has also strengthened people’s mental health in many ways. New research shows how the crisis has increased mental health through three main processes. 

A Once-in-a-Lifetime Chance to Start Over (The Atlantic). It’s time to prepare for a new and better normal than your pre-pandemic life. 

Stumbling into the Next Stage of Your Pandemic Life (Greater Good Magazine). A therapist explores the psychology of coming back from the big pandemic pause. 

How to Make Your Post-Pandemic Happiness Last (GQ). Human happiness is surprisingly resistant to change—even to positive shifts. So as the pandemic wanes in the U.S., is it possible to make these good feelings stay? 

The 9 Silver Linings of the COVID-19 Pandemic (Psychology Today). Researchers found that the average sentiment of participants’ responses was positive when describing the pandemic’s silver linings. The results of the study may help people better heal from this crisis and be better prepared to respond to potential future crises. 

Research Suggests Positive Forward-Thinking Safeguards Mental Health During Lockdowns (Mental Health Today). We all might feel nostalgic for a time when we weren’t confined to our homes or had rules imposed upon us in public spaces; however new research from the University of Surrey suggests that if we forget about 2020 or even our current lockdown state in 2021 and look forward to the future, our mental wellbeing will presently be more resilient. 

Plan to Find Happiness 

Frequent travel could make you 7% happier (Science Daily). People dreaming of travel post-COVID-19 now have some scientific data to support their wanderlust. A new study shows frequent travellers are happier with their lives than people who don’t travel at all. 

How Trip Planning and Happiness Are Directly Correlated (Psychology Today). Research reveals that planning future travel may boost mood and mindset. 

What Is Transformational Travel? Holidaying With A Purpose Is The New Switching Off (Bazaar). Explore how the power of trips taken with consciousness can emanate positivity, personal growth, and mental wellness for all. 

Be Curious and Learn 

Learning Boosts Happiness, New Study Suggests (Sci News). New research from University College London suggests that how we learn about the world around us can be more important for how we feel than rewards we receive directly. 

Curiosity and Happiness Go Hand in Hand (The Philadelphia Inquirer). As Einstein said: The important thing is to never stop questioning. Research suggests that consistent curiosity goes hand in hand with happiness.  

Happiness can be Learned Through Meditation, Philosophy and Training (Medical Xpress). Is it possible to learn to be happier? Well, it seems it is—at least according to a scientific study coordinated by the University of Trento and carried out in collaboration with Sapienza University of Rome, now published in Frontiers in Psychology. 

The Wonder Stuff: What I Learned About Happiness from a Month of ‘Awe Walks’ (The Guardian). Feeling down? You need to experience more awe, psychologists say. So, I set off every day to explore my local area, leaving my phone behind. 

Green is Good 

Green Space Around Primary Schools May Improve Students’ Academic Performance (The Conversation). Greenery around primary schools may improve students’ academic performance, while traffic pollution may be detrimental, our study shows.  

Spending Time Outdoors Has a Positive Effect on Our Brains (Neuroscience News). Brain structure and mood improve when people spend time outdoors. This has positive implications for concentration, memory, and overall psychological wellbeing. 

The Built Environment Impacts Our Health and Happiness More Than We Know (Arch Daily). The built environment is directly linked with happiness and well-being, and too often urban environments fail to put people at ease. 

Nature-Based Activities Can Improve Mood and Reduce Anxiety (Neuroscience News). Participating in nature-based activities including exercise, gardening, and conservation, helps improve mood and reduce anxiety for those with mental health problems. 

Birds and Bees ‘Secret Weapons’ to Raising Happiness Levels (Belfast Telegraph). Studies show that increasing people’s connection with nature boosts happiness. 

Embrace your Inner DJ 

20 Surprising, Science-Backed Health Benefits of Music (USA Today). Research suggests that music not only helps us cope with pain — it can also benefit our physical and mental health in numerous other ways. Read on to learn how listening to tunes can ramp up your health. 

The Unsung Secret to Stability and Happiness During The Pandemic (ZDNet). It’s been a hard year, but at least many people have found a reliable way to reduce stress and increase happiness. Netflix is great and exercise is important, but music, it turns out, has made a positive difference in the lives of many during an often-bleak and perpetually uncertain pandemic year. 

Coping With COVID-19 Stress Through Music (Neuroscience News). Study reports people who experienced an increase in negative emotion during lockdown listened to music to relieve feelings of depression, stress, and fear. Those with a more positive state of mind turned to music as a replacement for social interaction. 

Work for Meaning, Purpose and Happiness  

The ‘Great Realization’ has Inspired People to Seek Happiness in Their Jobs and Careers (Forbes). A study of work happiness commissioned by Indeed, the large job aggregation site, and conducted by Forrester, delved into how we feel about our jobs and careers. 

Why Work Is More Than Just a Job (Psychology Today). We have been conditioned to think of work primarily as a source of income. The truth is, our job can have a powerful effect on our psychological well-being. Acknowledging the benefits of work can help us better shape our careers. 

The Great Resignation is Here: How to Find Purpose in The Next Stage of Your Career (Forbes). By now, you’ve likely heard about the Great Resignation. Due to the pandemic, changes in work-life balance, childcare and other factors, an estimated 40% of the global workforce is considering changing jobs in 2021. Anecdotal evidence and data suggest that it has much to do with our values and feeling aligned with our purpose. 

How Self-Determination Can Boost Satisfaction at Work (Psychology Today). Self-Determination Theory provides a framework for understanding changes in work motivation. Motivation often decreases when core psychological needs have not been met. Work structures that support autonomy, competence, and relatedness can facilitate motivation and productivity. 

Get the Best Sleep 

The Organizational Cost of Insufficient Sleep (McKinsey). In an increasingly hyperconnected world, in which many companies now expect their employees to be on call and to answer emails 24/7, sleep is an important organizational topic that requires specific and urgent attention. 

Mindfulness Training Helps Kids Sleep Better (Stanford Medicine). At-risk children gained more than an hour of sleep per night after participating in a mindfulness curriculum at their elementary schools, a study from the Stanford University School of Medicine found.  

Natural Light May be Key to Improving Mood and Reducing Insomnia (Neuroscience News). More time spent outside in natural light was associated with improved mood, better sleep quality, and ease of waking. 

Laugh! 

How Laughing at Yourself Can Be Good for Your Well-Being (Psychology Today). Laughing at oneself is healthy when it is not motivated by self-demeaning drives. People who engage in excessive self-defeating humour may be trying to hide underlying emotional problems. Self-directed laughter can remind us of our humanness and promote positive interpersonal interactions. 

Laugh more, live better (McKinsey & Company). Naomi Bagdonas and Connor Diemand-Yauman, lecturers at Stanford’s Graduate School of Business, hilariously explore the power at the intersection of humour, business, and leadership. It’s no joke. 

Seriously Funny: Humour is a Character Strength (Neuroscience News). Researchers say the use and appreciation of humour is positive for overall wellbeing and psychological health. Humour is observed in all cultures and at all ages. But only in recent decades has experimental psychology respected it as an essential, fundamental human behaviour. 

A Little Laughter Decreases Stress and Improves Productivity (Forbes). Paul Osincup is a positivity strategist and his mission is to create workplace happiness. He does this with his humorous and inspirational style of teaching and speaking. According to Osincup, “Humour is the new mindfulness.” You can actually train your brain to see and experience humour more often. 

Viewing Memes Online Increases Positive Emotions, Helps Cope with Pandemic (Penn State). Viewing memes online may increase positive emotions which can help improve one’s confidence in the ability to cope with life during a pandemic. The recently published study also showed that people who viewed memes with COVID-19-related captions reported lower levels of COVID-related stress than did those who saw a non-COVID caption. 

Share the Love! 

There’s a Specific Kind of Joy We’ve Been Missing (The New York Times). Research has found that people laugh five times as often when they’re with others as when they’re alone. Peak happiness lies mostly in collective activity. 

Hard Times Make for Stronger Bonds and Greater Happiness: Here’s Why That Matters (Forbes). You’ve heard it before: Going through hard times is one of the things that can create bonds between people. In fact, the more difficult the experience, the more bonding that may occur. And a global pandemic certainly qualifies as a condition for strengthening bonds.  

Getting Beyond Small Talk: People Enjoy Deep Conversations with Strangers (NeuroScience News). People overestimate feelings of awkwardness when talking to strangers and underestimate the enjoyment of deep, meaningful conversations with those we have just met. 

Selflessness and Feeling in Harmony with Others Coincides with Greater Happiness (PsyPost). A study published in the Journal of Individual Differences suggests there’s more to happiness than feeling satisfied with one’s life. The study found that experiencing the self as interdependent coincided with increased happiness through feeling greater harmony with others. 

Why we Missed Hugs (The Conversation). Similar to regular hunger, touch hunger serves as an alert that something important is missing – in this case, the sense of security, intimacy, and care that comes with tactile contact. 

Express Yourself 

Twirl to Happiness: Does Dance Therapy Hold Promise for Treating Anxiety and Depression? (Economic Times). Researchers understand that the majority of our daily communication is nonverbal, and traumatic memories are encoded, or stored, in nonverbal parts of the brain. 

What is it That Makes Baking Such a Soothing, Evocative Pastime? (Happiful). So, what it is that makes baking such an effective mindfulness tool, and how can we harness this to support our mental health? With help from a counsellor, and the people who have explored this connection for themselves, we’re asking the rising question: what happens when you add baking into the wellbeing mix? 

How you Decorate Your Home can Impact your Happiness (Women’s Health). Google partnered with the Arts & Mind Lab at Johns Hopkins University to explore the impact of sensory input on our minds and bodies. They designed three different rooms, and participants wore bands to track their physiological responses as they moved through each room. 

Why Doing Something Different Can Boost Well-Being (Psychology Today). A neuroscience-based method to improve happiness. Experiential diversity—going to new or different places and doing different things—can boost well-being, research suggests. 

The Benefits of Texting Your Gratitude (Psychology Today). Research suggests that expressing gratitude by texting may be just as beneficial as an in-person show of appreciation. 

Art for Happiness – How Culture can Keep us Healthy and Sane (Mostly) (Evening Standard). The Wellcome Collection is exploring happiness in its new dual exhibitions, but what role can museums and culture play in maintaining our mental health? 


Want to learn more about the science of happiness? Make sure to subscribe to my podcast Happiness for Cynics and my email newsletter for regular updates & resilience resources!  

Filed Under: Finding Happiness & Resiliency Tagged With: happiness, meaning, mentalhealth, mindfulness, purpose, resilience

Arts on Prescription (E.96)

06/12/2021 by Marie

Happiness for Cynics podcast

This week, Marie and Pete talk about arts on prescription and how it might be part of the solution to your happiness needs.

Show notes

Street Art

During the podcast Pete references a story in which the Mayor of Melbourne, Australia, has contracted street artists to revitalise the streets after such long and stressful lockdowns. These artists are going to be paid up to $20,000 for their art.

Battle of the Somme

During the podcast Pete talks about a picture taken at the Battle of the Somme but incorrectly references it to WWII. The battle was fought between 1st of July and the 18th of November 2016 during WWI. We apologise for this mistake.

Neighbourlytics – https://neighbourlytics.com/ 

Urbantech company equipping the property industry, governments and consultancies with lifestyle data on neighbourhoods. 

Transcript

[Happy intro music -background] 

M: Welcome to happiness for cynics and thanks for joining us as we explore all the things I wish I’d known earlier in life but didn’t. 

P: This podcast is about how to live the good life. Whether we’re talking about a new study or the latest news or eastern philosophy, our show is all about discovering what makes people happy. 

M: So, if you’re like me and you want more out of life, listen in and more importantly, buy in because I guarantee if you do, the science of happiness can change your life. 

P: Plus, sometimes I think we’re kind of funny. 

[Intro music fadeout] 

M: Let’s go.

P: Hi!

M: We’re here.

P: We’re queer.

P: We are queer, aren’t we?

M: Yep.

P: Laugh.

M: We are queer ally, at least.

P: Laugh. Such an ally. You’re more than an ally.

M: In the traditional sense of the word, very queer.

P & M: Laugh.

M: My mom uses queer in a very weird way, laugh! “They’re all queer!”

P: I’m like “Ok Mum.” Laugh.

M: A lot of these words in the LGBTQI++ community had meaning before, like gay just meant happy.

P: Mmm. Well, language in itself evolves and changes and shifts, and I find myself going, “Oh, what does that mean now?” I’m not up on the latest language and correctness and all that sort of stuff.

M: I saw a fabulous screenshot of a conversation where someone texts, what’s for dinner? And the person used emojis to put an eggplant and some cheese on there and the guy was like –

P: Laugh!

M: – dick cheese???

P: Exuberant laughter.

M: It was eggplant parmigiana, laugh.

P: Ah. That is not where I went with that!

M & P: Laugh!

M: No.

P: Laugh, anyway. Let’s, let’s elevate out of the gutter for a little bit shall we.

M: Let’s move on.

P: Still laughing.

So, this week, we’re doing a little bit of a reflection, aren’t we? We’re looking back.

M: What?

P: Oh, we’re revisiting some things that we’ve actually got going across before. I came across this article this week from the conversation which I flicked to you –

M: Mmm hmm.

P: – and we both have a little read.

And this is a bit of a testament to the podcast itself that I’m sort of now aware of things much more in the media when I read articles and studies and I’m like, ‘Oh, I know what that means,’ And ‘that’s because of this, this, this.’

M: Mmm hmm.

P: Because of the investigations that we’ve gone through here on the podcast as we approach our 100th episode.

M: Oh!

P: Ba ba dum!

M: Which is very exciting.

P: Very exciting. But this article was talking about the fact that happiness is becoming more expensive and out of reach for many Australians, and I think this also applies to American listeners.

M: Oh, ah no. Not more expensive.

P: Mmm?

M: So, as we’ve discussed before with Maslow’s hierarchy, there are certain things you need to just… like your basics, your foundations, that you need to have.

P: Mmm hmm.

M: Security, shelter, food, et cetera.

P: Ok.

M: And from there you can be happy once you’ve got those basic needs met.

P: Yes.

M: So, the base level of income that you need to have those basic needs met has gone up.

P: Okay, yes.

M: And that would make sense because there’s inflation.

P: Yeah, it’s gone up… They’re mapping it in Australia, and it has gone up from, let me get my facts straight here –

M: – 43 to 74 thousand (AU$).

P: Thank you very much, Marie.

M: And we’ve discussed this before. We might not have actually spoken about $74,000 in Australia, I know we’ve used US metrics in the past.

P: Mmm.

M: But a really good reminder, as you were saying that if you want to be free from worry and stress –

P: Mmm hmm.

M: – about those things, like how to feed your family and put petrol and car etcetera and have your basics covered, then $74,000 is the income you need to aim for, strive for.

P: Mmm. Sadly, in Australia’s case, the amount of people that actually have access to that 74K income is dropping. So, the number of Australians on the income below that, what we call the change point, which is the $74,000 has increased from 60% to 74%.

M: Mmm hmm.

P: And I think that’s the point that the article is making is that more people are now falling below that change point income, and that’s going to prove a problem in the future if this trend continues. And what I was reflecting on when reading this article was that I was the person that if you’d asked me two years ago, does money buy happiness? I would have given you a resounding no, and said, ‘No, definitely not!’

M: It doesn’t, it’s not what this says.

P: It doesn’t but it makes it a damn sight easier to have access to it when you have a certain income, or you have the ability to –

M: I think the lesson here is that money enables you to be free from things that detract from happiness, and then after you get to that $74,000 a year income level. What you do with your money can contribute to happiness, absolutely, and we’re about to get into the real point of this episode here and what we really wanted to talk about. But again, we saw this news. Both of us read it. And we’re like, did you see this?

P: Laugh! We talked about this a year ago.

M: And again, once you’ve got your basic needs met once you’ve met that $74,000 income in Australia, that’s what it costs to live free from financial stress.

P: Yeah.

M: And to live free from other stresses and worries that are what we’ve called negative affect.

P: Yeah.

M: So once you clear that benchmark, then what you do after that is within your control.

P: It’s very true, and the authors who are Richard Morris and Nick Glozier, they do mention that in the article where they say, “Income by itself doesn’t explain a large proportion of variance in happiness.”

M: Mmm hmm.

P: So, you’re absolutely right there. But it still made me sort of prick my ears up and think, ‘Yes, so politics and economics and all those big, big pebbles do have an influence on people’s happiness levels, there is a link there.

M: Yeah.

P: And that’s the, that’s the take home message that drew, that I drew from this article for me was that you think it doesn’t matter, but it actually does and so it’s really important that those of us who are above that 74K understand that maybe and realise that we are in a beneficial position. But to canvass.

M: To be grateful for.

P: Yes, absolutely. But there’s a social responsibility as well to canvas, to advocate for things like basic minimum wages and things like that. And be really aware that these things matter to the bulk of the population and as a result your society in which you live, and you participate.

M: It really comes down to what do you value in society? I’d love to live in a world where everyone has a basic level of income that enables them not to have to worry about how to put food on the table or get to work or clothes on their kid’s backs, etcetera.

P: Yes, exactly.

M: And where we can all, and I know that sounds really idealistic and I am an optimist.

P: Laugh!

M: I will say. But some countries are playing around with these ideas, and UBI – Universal Basic Income- is a fascinating topic. Imagine if every person in your society could have a $74,000 income and then you get to decide what you want to do with your time every day or week.

P: Yeah, that’s a big change.

M: Yeah, Definitely. So anyway, what we were going to talk about today and what I’m excited to explore a little bit because we haven’t spent much time on this topic is something called Arts on Prescription.

P: Mmm.

M: And it comes from an article that we read in The Canberra Times, Canberra Times Magazine, about a gentleman called Patrick McIntyre, who is the CEO of the National Film and Sound Archive. And his thinking about the impact of ballet and film and dance and opera and all of the arts and how that can impact people’s happiness.

P: Mmm.

M: And so, we started out talking about needing the 74,000 just to get your house in order.

P: Yep.

M: So, if you have 75[K] what do you do with that extra thousand is really what we’re talking about here.

P: Ha ha, yep.

M: And we know that buying houses and cars and good clothes and nice shoes and all of that will not bring you happiness.

P: Yes.

M: We also know that doing things like practising gratitude, spending time with friends and family, you know, there are many, many things that you can do that are free that will bring in happiness.

P: Yeah.

M: But if you do have extra money on top of that 74[K] another great way to spend that money to bring yourself happiness is to spend it on experience.

P: Which we talked about before. And that’s such a valuable, valuable investment.

M: Absolutely. Buying stuff won’t help you to build your happiness, but experiences will.

P: The hedonistic treadmill!

M: Absolutely. And so, what Patrick McIntyre is arguing for is for all of us to go prescribe ourselves some art.

P: Laugh! That’s on prescription.

M: Yes.

P: We’ve touched on this before and one of our other episodes about cityscapes, and we talked about the programme that is social prescription in the UK.

M: Yes.

P: That the UK health system are prescribing for mental health and for advancing better mental health in the community. Instead of prescribing people for doctors, they’re sending them into community centres. They’re targeting the organisations that can help bring about a sense of community and get people out there socialising, which we know is one of the pillars of happiness is keeping social connections. Laugh, ergo Marie Skelton.

M & P: Laugh.

P: Writer extraordinaire and happiness expert.

M: We talk about health and wellbeing as one of the other pillars in there.

P: Mmm.

M: And this is really one of those intangible but fabulous ways to get yourself engaging with your surroundings in a mindful way.

P: Mmm yes.

M: And learning and growing that growth mindset. And so, Patrick is probably a bit extreme. He may have a bias here.

P: Laugh. He’s worked in the Arts for 20 years.

M: He says, “Culture is everything. Once we’re fed and sheltered, everything beyond that is culture.”

P: Mmm, yes. That’s a big claim.

M: Mmm hmm. Now Maslow didn’t agree, there are a whole lot of other things in there, like self-actualisation and all the things that we talk about.

P: Yep, yep.

M: But I think there’s something to this, though.

P: I agree. Yeah, it’s a lovely concept.

M: And I know we had a friend who, during lockdown on his daily exercise walks, was spending time going through Newtown and the Inner West area and finding street art and posting it.

P: Yeah, and so much.

M: Yeah, there’s so much, it’s kind of like Chile, they have Valparaiso, which is famous and well known for its street art.

M: We’re kind of becoming like that here in Newtown. It’s fun and I like it.

P: Yeah. Well, the Mayor of Melbourne recently was on ABC News, which is our local broadcaster here in Australia. Melbourne City Council has just thrown, I’m gonna get my figures wrong here, so do forgive me. I think it’s $11,000 at a selection of 30 street artists to take to the alleys in Melbourne to revitalise Melbourne as they come out of lockdown.

M: $11,000? Each? It had to be each.

P: I’m not sure about the figures, don’t quote me on that.

M: Otherwise, that’s really piss-poor.

P: Yeah, I’m not sure about the figures. But she was, she was saying that, you know, we are the street art capital of Australia.

M: Oh! Here we go, laugh.

P: Oohh! It’s on! The [gauntlet] has been thrown.

M: Sydney, accepts your challenge, Melbourne.

P: Laugh! But I think it’s, I think it’s again it buys into so many different cities that we’ve seen, and we’ve mentioned before, like Vancouver and Berlin, that pay their artists to get out there and take over the streetscape.

M: Mmm hmm.

P: And create places where people do gather, socialist, congregate and use those spaces.

M: And experience the art.

P: Yes, definitely.

M: Yeah. And so, our friend spent a lot of time exploring his neighbourhood, and it became almost a little game to see what else you could find, what else you could post and share.

P: Yeah.

M: So, there was the social aspect of showing friends, you know, what he was discovering every day and discovering new things and taking photos, and they’ll pop up on his Facebook.

P: Yeah.

M: Next year again.

P: Good use of social media.

M: Yep, and he’ll be able to revisit that and the experience of exploring his neighbourhood to find art.

P: Mmm.

M: Having said that, there are also so many museums in nearly every large city around the world. And I guarantee you, the longer you’ve been in a city, the less familiar you are with its museums.

P: Yeah, I’ll give you that. I’ve never really visited museums in the city that I’ve lived in.

M: Mmm hmm.

P: I’ve always done it when I travel, usually because it’s a time thing.

M: Yep.

P: I’ve got the time to wander into a museum. But I can relate a personal story here. I think it was the second time that I went to London, and I was on my own and it was freezing. It was so cold, and I was walking up towards Shaftesbury Avenue and it started to really rain, and I didn’t have a brolly [umbrella]. I was like ‘What am I going to do?’

M: Laugh.

P: And I ducked into a door that was open and it happened to be the National Portrait Gallery.

M: Aww.

P: And it was cold, and I was like in there, and I was shaking myself down and this person said, ‘Would you like a headset?’ And I was like, ‘Excuse me?’

M: Laugh.

P: ‘Are you coming in?’ I went, ‘Where am I?’

M & P: Laugh.

P: A long story short. I bought a headset.

M: Short story?

P: Short, short story. I got a headset, and I did this wonderful tour through the National Portrait Gallery. I was there for an hour and a half, and that was my first real museum experience. And I loved it and it hooked me. And I was so intrigued. And it was because I had the headphones, and I got the stories behind the paintings and behind the sculptures.

M: Yep. Well speaking of stories and speaking of the social connection and social cohesion, so many of these museums and art, so dance, theatre; They’re essentially storytelling.

P: Yes.

M: They’re telling the culture, telling the story of our culture. So, there is so much more to experiencing your own culture through painting or through dance, or that can bring to your life.

P: Yeah.

M: And we really, if we can afford it. And oftentimes there are many free museums out there as well. We really should be looking to lock in two trips next year, kind of getting to the end of this year, it’s time to be setting some goals, putting in some activities into your resilience planner. Thanks, Pete.

P: Laugh.

M: Your 2022 calendar. So, as you’re looking at, what trips can you take through the year, have a look at what free museums or performances are out there. Or, you know, if you’ve got a little bit of money aside that you can put towards it. These are great ways to plan for something. And we’ve spoken about the importance of planning for things and looking forward for things and hope.

P: Oh yes.

M: But also, they can really bring a lot of happiness.

P: Totally. You can even go even more local than that, like I was walking past my local church. Now this church is in Australia it’s old, it’s like 150 years old.

M: It’s ANCIENT!

P: Our European listeners are probably like, ‘what?!’ Laugh. But it’s this really lovely stone church and its opposite my greengrocer and I walk past it every week, and this week I walked past it and went, ‘Oh yes, live music is coming back.’ Chamber orchestras, quartets, performing in churches. It makes such sense because they’re brilliant sound acoustic areas.

But it’s that combining of culture, as you say, I mean, this is a local peace, and often you will find little local performances that are free and lunchtime concerts and so forth. And they’re a brilliant way to tap into that culture. If maybe you are a little bit reticent about buying a subscription to the Sydney Symphony or the theatre Company or the dance company.

M: There’s too many different ones to buy subscriptions to every single one of them.

P: Laugh. That’s where your friends are really important because they can get the subscription and take you along as a handbag.

M: Okay, great. I’ll lock you in for that.

P: Aahh! I’m a poor student!

M: Laugh.

P: Oh, I get student rates now. Yay!

M: Laugh!

P: I can get student price, I didn’t think of that.

M & P: Laughter!

M: I love it, I’m in.

P: Laugh.

M: So, I can’t remember before, I just wasn’t listening to you Pete, sorry.

P: Oh, no. All good.

M: Whether you mentioned any of the stats?

P: Laugh! I’ll just babble over here in the corner, laugh. I’m here for light amusement.

M & P: Laughter!

M: So, you did mention the Arts on Prescription programme in the UK, which we have mentioned before, but for those of you who are interested in the stats here, that programme was designed to address mental health issues.

So, people with depression, anxiety and a raft of other mental health conditions they were prescribed arts, so trips to museums and Theatre etcetera. And through that programme they saw a

  • 37% drop in GP visits.

P: Huge.

M: Which is General Practitioner or just your local doctor for people outside of Australia and a

  • 39% reduction in hospital admissions.

P: Big numbers.

M: Absolutely.

P: Really effective, and I know that the Australian government is looking at rolling out a similar program here in Australia on the basis of the success that it’s had in the UK.

M: Yeah, and the other thing is just the GDP [Gross Domestic Product] that the arts industry brings to any local economy, and they’ve really had it tough in the past 18 months.

P: They have. Yep, yep.

M: So, if we can start reinvesting in local theatre companies and performances over Christmas, there’s going to be a lot coming up over our summer months in Australia. But just a lot generally opening up around the world, if we can start reinvesting in that the benefits for society are huge.

P: Yeah. I was watching a show this morning that was talking about World War I and it struck me how amazing it was that we’ve got these images of the Battle of the Somme [1916] and things like this. There were photographers there who were there to document that kind of history and that’s all we’ve got.

And the presenters were trying to recall memories from soldiers, and they had all the letters that the soldiers had written. And these have become historical artefacts and that that’s culture.

M: Mmm hmm.

P: That’s artistic expression.

M: That’s our story.

P: Yeah, and they do last. And those letters are now being used to relay how personally it felt for that soldier being in the trench. And they weren’t just from Australians. They had some of the German ones as well. Giving a perspective of the battle, from their perspective of the bringers of death they were fighting in the, in the forests. It was really gripping stuff and quite emotional. But it’s really valuable. So, I think that investment in writing and writers and so forth supporting our authors, supporting our playwrights so important as a record.

M: And our photojournalists.

P: Yeah, definitely.

M: And everyone today can be a photojournalist.

P: Very true, very true.

M: Mmm hmm.

P: And you know that’s the positive use of social media is documenting that, even if it’s only for your own personal reflection.

M: Your reflection, your gratitude. So, again we mentioned before looking back on positive moments can be really valuable.

P: Yeah.

M: Yeah.

P: So, one more data, before we leave which I really liked about this, that the direct social engagement in Melbourne and Sydney as a result of arts programs, and this was from a social data analyst called Neighbourlytics. I like that word.

So, they said that in Melbourne the engagement increased by 42% and by a massive 100% in Sydney. People posting photos of their own art when they couldn’t take selfies and they couldn’t go to galleries and all that sort of stuff that’s amazing. 100% in Sydney!

M: And that was engagement during lockdown. So how did we move our, when we weren’t able to go physically into a building? How do we move our consumption of art online and engage with everything online? And there are some fabulous virtual tours of big global museums.

P: Yes.

M: Well, maybe not all global. But big museums that you can go on as well. So, you don’t need to be in London, to –

P: No, to enjoy.

M: – see the masterpieces.

P: Mmm, and be moved by them.

M: Yeah.

P: It’s a great advert for the people who don’t think that they partake in culture.

M: Mmm hmm.

P: Some people may need to rethink that.

M: The other thing that we talked about a while ago when we were creating our happiness… boxes. I can’t think of the word we used. Anyway, it was curating, curating an experience based on an emotion and pulling together different forms of art.

P: Oh yeah.

M: A movie or…

P: Yep.

M: So, if you are curating joy for your friends. You might pick a movie and a song and a saying and some art and bring everyone over to experience that.

P: Curate you own happiness gallery.

M: I don’t remember, who knows.

P: Laugh.

M: In one ear and out the other with me.

P: Still laughing. On that note, laugh.

M: I tell everyone what they should do, and then don’t do it myself.

P & M: Laugh.

M: Move on.

P: Bright light.

M: Pretty much, laugh. I do, do some.

P & M: Laugh.

M: All right. Well, we are done for today. So, I have a fabulous week and we will see you next week.

P: Have a cultural week.

M: A cultural week. Enjoy your cultural week. Please do write in, we love to hear from all our listeners. It just brightens our day and makes us happy.

P: It does, it makes a huge difference.

M: And every now and then we might do a call out as well.

P: Laugh.

M: So, thank you to everyone who writes to us and we’ll see you in a week.

P: Have a happy week.

[Happy exit music – background] 

M: Thanks for joining us today if you want to hear more, please remember to subscribe and like this podcast and remember you can find us at www.marieskelton.com, where you can also send in questions or propose a topic. 

P: And if you like our little show, we would absolutely love for you to leave a comment or rating to help us out. 

M: Until next time. 

M & P: Choose happiness. 

[Exit music fadeout] 


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Filed Under: Podcast Tagged With: Arts, happiness, meaning, mentalhealth

Does Volunteering Make Us Happier? (E95)

29/11/2021 by Marie

Happiness for Cynics podcast

International Volunteer Day, 5 Dec, is a great opportunity to remind you that volunteering can have a huge impact on your happiness levels! 

Show notes

4 Ways Volunteering Makes Us Happier 

1. It connects you with other people 

2. It’s great for your mental health 

3. It’s great for your physical health  

4. It can help your career  

Transcript

[Happy intro music -background]  

M: Welcome to happiness for cynics and thanks for joining us as we explore all the things I wish I’d known earlier in life but didn’t. 

P: This podcast is about how to live the good life. Whether we’re talking about a new study or the latest news or eastern philosophy, our show is all about discovering what makes people happy. 

M: So, if you’re like me and you want more out of life, listen in and more importantly, buy in because I guarantee if you do, the science of happiness can change your life.   

P: Plus, sometimes I think we’re kind of funny.

[Intro music fadeout]  

P: …Oh, I’m red-lining. Hello, viewers. …Viewers! Listeners, laugh. I have not had a glass of Rose.

M: I’m not going to say anything. Keep going, Pete.

P: Laugh.

M: Welcome to the show everyone. 😊

P: Hi! Hi hi hi.

M: This is Marie and Pete –

P: Laugh!

M: – and Peanut butter and Jelly, the two cats.

P: Aww, we’ve referenced them, yay. Marie was all worried that her cats were making too much noise. I’m like, ‘It’s fine. Go with it! Run with it, reference it, –

M: Laugh.

P: – it’ll be amusing!’

M: It’s a family show, and I did find out this week that Biden has pardoned the usual turkeys in honour of Thanksgiving, and their names were Peanut butter and Jelly.

P: Laugh! Pardoned them?

M: Yes, so they don’t get killed for Thanksgiving. They go back and live free and happy lives on the farm.

P: He chooses two turkeys?

M: I think it’s normally one.

P: Oh.

M: I don’t know.

P: He’s being generous this year.

M: I don’t know enough; I should have read into this. I really need to research more about the things that I randomly mention on this show.

P: Laugh! Oh god. If we did that, we’d be here forever!

M: Laugh.

P: And I’d never shut up.

M: It would be a very stilted conversation, wouldn’t it?  

P: Laugh, it wouldn’t be good. And I’d be called on all my crap, laugh!

M: Yes, laugh.

P: Yeah so, I’ve been going since eight o’clock this morning.

M: My brain feels fried.

P: Ahh.

M: I’ve put a lot of my brain towards thinking today.

P: Oh.

M: Having said that, we did all of our prep for today’s show before today.

P: Laugh.

M: So, you’ll get solid research.

P: Solid research, very statistical data, very scientific data –

M: Very scientific.

P: – with no vagal tone being mentioned.

M: Laugh, very scientific. We’re moving on from that.

P: Laugh. So, what are we talking about this week, Marie?

M: Well, coming up on the 5th of December is International Volunteer Day.

P: Yay! Everybody go out and do something fun!

M: And that’s the point. Volunteering for a lot of people is something that you do because you have to, because ‘Mum said so.’

P: Oh! It’s so much more than that. And we’ve talked about this before in one of our very early episodes, way back when we were young, and green, and keen, and

M: bright eyed and bushy tailed?

P: Oh, I know! I was like a little squirrel. Squirreling, squirreling up the tree!

M: Mush… mush in our heads right now people.

P: Pootle. I meant to say pootle. Pootle is a good word.

M: …So, I say ‘absolutely’ too much, and you say ‘clock’.

P: I’m not using the C word anymore. Snigger.

M: Well, I don’t agree with the C word.

P: Laugh!

M: It’s quite offensive and sexist.

P: Laugh. So, it’s the ‘P’ word now, pootle-ing.

M: My new favourite verb. Thank you, Pete, for bringing that to our attention.

P: Laugh.

M: We will be doing far more pootle-ing from here on out.

P: Lots of pootle-ing. Pootle-ing and pootle-ing on Volunteering Day.

M: So, I have no idea what we’re talking about. But when we were wide eyed and bushy tailed, we did discuss volunteering. We’re gonna circle back on it because it’s that time of year and it is such an important catch all.

P: Mmm.

M: Really, for mental health and happiness.

P: And it’s also one of those things that you don’t realise how beneficial it is until you actually do it.

M: It’s the blueberry of happiness.

P: Oh! The blueberry of happiness!

M: It’s the superfood.

P: Wow! Laugh. Can I be broccoli?

M: Broccoli is not a superfood.

P: [Gasp] Oh! How dare you.

M: Because no one likes broccoli.

P: I like broccoli.

M: They like blueberries.

P: I’m going to be on the fence on that one.

M: Ok.

P: Give me a steamed broccoli and I’m good.

M: Right, well volunteering is the broccoli blueberry of food.

P: Laugh!

M: So good for you? And it ticks so many boxes.

P: It does.

M: So today we’re going to talk about four ways of volunteering that make us happier.

P: Oh! What’s number one?

M: Numero uno.

P: Tell me? Tell me? Tell me? Tell me?

M: It connects you with other people.

P: Ah! Good old, social pillar.

M: Yes.

P: What are the three pillars that we stand on? One of them is social connection people.

M: Social connection, meaning and purpose, which volunteering can also give you. And the third is health and happiness, which… [drumroll] guess what we’ll be talking about soon.

P & M: Laugh!

M: But back to social connection.

P: Social connection, because why? Un-social people die!

M & P: Laugh!

M: So, let’s get into the studies because there’s some really cool studies on volunteering.

P: Well, you’ve got quite a number on this one.

M: I have.

P: I’m quite impressed on your study.

M: My research.

P: Yeah.

M: So, let’s go straight to someone who is bound to be credible with the cynics… An economist.

P: Laugh.

M: So, economists Steven Meier and Alois Stutzer released a study way back in 2004 which concluded that

“Volunteering constitutes one of the most important pro-social activities and helping others is the way to higher individual wellbeing.”

P: I like that, higher individual well-being.

M: They found robust evidence, –

P: Ooh!

M: – not just evidence but robust evidence, that volunteers are more satisfied with their life than non-volunteers. 

P: I’ve got an example of this.

M: Enlighten me.

P: The Country Women’s Association.

M: Oh, it is. It is such a… like It’s a tribe. It’s crew. It’s a gang.

P: Laugh!

M: It’s scary.

P: Laugh! So, for our overseas listeners, the CWA is, for those of you in the UK, it’s the Women’s Institute.

M: Oh.

P: I’m not sure of the American Association that is the equivalent of the CWA. It stands for Country Women’s Association.

M: And they have them down south.

P: In America?

M: It is the pearl wearing, cardigan wearing country ladies’ societies. They do fundraising, and they look after the community.

P: Yes.

M: They come together and do bake sales when someone’s sick or you know they’ll, they’ll drop off a lasagne if someone’s in hospital or etcetera.

P: Laugh, yes.

M: They’ll knit booties for the new baby on the block or whatever it is.

P: Mmm.

M: So, they’re the life blood of these communities.

P: Absolutely. I mean, I come from rural Australia and my mum should have been the president of our CWA because CWA, it’s a really good organisation where these women come together, and they literally choose a charity. It’s like, ‘Who can we help this week? Who is in need of assistance?’ And it’s this lovely organisation where they can be quite large.

M: Mmm hmm.

P: I mean in the hundreds.

M: Yeah.

P: To form a community organisation and their powerful. These women hold power, I mean they can influence elections.

M: Mmm.

P: Simply by swapping a lamington recipe.

M & P: Laugh.

P: So, they had this way of being able to bring people together, or organise connections, possibly of their husbands, who one might be a farmer, the other one might be a politician. Bringing those people together because they bring them into the house, or they bring them into the home.

M: They host.

P: Exactly.

M: They’re the social lubrication.

P: Oh! Oh, I just got moist. Laughter!

M: Not that kind of lubrication, Peter!

P: Laugh, sorry.

M: My mum was with an organisation called Quota, which does something very similar.

P: Oh, yeah, yeah.

M: And for a very long time, she used to go down to the local club, the Southern Cross Club in Woden in Canberra, and she used to have conversations with migrants.

P: Ah, perfect.

M: So, they’d come in, have a cup of tea.

P: Yep.

M: It was free tea and coffee down at the local club. Sit down, and for an hour or two they just talk about everything and anything in English.

P: So brilliant!

M: So that they could practise their speaking skills and meet people.

P: Yeah.

M: And get out of the house and form other friendships.

P: Yep.

M: Such a simple, simple thing. And it led my mum to making friendships with people as well that she wouldn’t have otherwise met.

P: Mmm, yep.

M: That was really poor grammar or whatever I said just then.

P: Laugh.

M: But you get my point.

P: Absolutely. Like you see Mammut down at the local supermarket and you’re like, ‘Oh hi Mammut, remember me I’m Beryl’, that connection is really important.

M: Mmm, absolutely.

P: And if someone is struggling, it’s like I know this person. I can help. I have a connection with them already. It’s something good about integration, I fully support the CWA, they are a burgeoning society.

M: So, back to volunteering.

P: Sorry.

M: It does connect you with other people.

P: Yes.

M: And so, whether you’re in an organisation like CWA or Quota, or whether you volunteer at the RSPCA and pets are more your style, not people.

P: Yeah, exactly. Laugh, socially awkward.

M: There is still also something that gets you out of the house and speaking to other people.

P: Precisely.

M: And there’s so much value in that.

P: Absolutely.

M: All right. Number two.

P: Tell me?

M: It is great for your mental health.

P: Another pillar of our…

M: Mmm hmm. Half of pillar three.

P: Well, we can’t call it a house, ‘cause that need four pillars, four supports? Trapezoidal?

M: Well now they’ve got, like, buses that are houses.

P: On three legs?

M: What about tents and Tepees? That could be threes.

P: Yeah, that could be threes. The yurt.

M: And we digress again.

P & M: Laugh!

M: We will revert back to yurts another time.

P: Laugh!

M: So mental health.

P: Still laughing!

M: So, our brains are wired for social connection and whenever we help others, our brains release the pleasure hormones.

P: Whoo! Where’s some Barry White.

M & P: Laugh!

P: Let’s get it on!

M: So, I love this study that was done in 2018 by Sonja Lyubomirsky and her colleagues.

P: Oh! We love Sonja.

M: I’m sorry, Sonja’s colleagues, but I know Sonja’s name.

P: Laugh! We’ve practised Sonja’s name a few times.

M: So, they published in the American Psychological Association Journal about a study they did on workers in a Spanish company, and they assigned them different roles. Some of them had to give out acts of kindness.

P: I remember this one, yeah.

M: Yep, And the results show that practising everyday pro-sociality is what they call it. So being nice and kind is both emotionally reinforcing and contagious, and it inspires kindness in others.

P: Absolutely.

M: But not only that, they found that not only the people receiving it get a benefit, but the people giving get a benefit too.

P: They get more of a benefit apparently.

M: Absolutely. So that’s the first thing. So, volunteering comes back to you two fold.

P: Yep.

M: And then there was another study in the UK that found that volunteering leads to a positive change in mental well-being, so people who volunteer become happier over time. And then a Harvard study showed that volunteering at least once a week yields improvements to well-being equivalent to your annual salary doubling.

P: Now that speaking to the money man.

M: Mmm hmm.

P: Who doesn’t want more money? Laugh.

M: Could you imagine how happy you’d be if they doubled your income tomorrow?

P: Absolutely, you’d be like, ‘Oh, my goodness, that’s amazing. What can I do?’

M: But we now know that you would adjust to that level and expect more the next year.

P: Laugh!

M: But volunteering is an increase to your happiness levels that’s maintained over time. This is what we talk about when we talk about the difference between getting a pay rise, getting a bigger car being on that hedonic treadmill.

P: Yeah, laugh.

M: Versus, doing the things that day in, day out they contribute to higher sustained levels of happiness.

P: Yep.

M: So volunteering is in that second bucket.

P: And the sustainability of volunteering is actually larger than giving someone $20 or something. Just donating. Like actually, volunteering has a longer effect from the studies that we’ve done previously. That effect of happiness is much more longer lasting.

M: Yep, absolutely. Particularly if you do something like this, Harvard study said.

P: Yep.

M: Once a week, go volunteer for Little League training or coach at your local club or mentor a disadvantaged youth for become a Big Brother.

P: Mmm, yes.

M: There are so many different organisations out there that are doing amazing work and a lot of the times they will help to train you up as well.

P: Yes.

M: And give you real skills.

P: Which leads to, oh I jumped in there! I pre-empted, laugh.

M: You could see where I was going.

P: Laugh!

M: It’s like we’ve done this before, Pete.

P: No, never. Laugh. [Whisper] We haven’t rehearsed a thing.

M: So, number three; Can help your career.

P: Yes, I can fully support this one. I had years of volunteering at my local volleyball club, which is where I met a rather fabulous woman sitting to my right. Laugh.

M: I thought you were gonna say where you met Wally.

P: Laugh. Oh Wally! Good old Wally. Wally the big, muscly, German.

M: Laugh.

P: He was a very impressive man when I first met him, I was like ‘Oh, my God. Who are you?’ Umm… Hi, Wal if you’re listening.

M: Giggle.

P: But, it really does have a huge impact on your work. I volunteered for the volleyball club and all of a sudden, I was writing spreadsheets and I was arranging events and I’ve never done any of this before.

M: Oh, you took it all in stride.

P: And then totally jumped in. And then all of a sudden, that boiled over into my career and I started arranging schedules and spreadsheets and calculations and so forth for my business, and it wasn’t even a conscious decision. It just happened because I knew how to do it. That skill set is still serving me today on so many different levels of being able to arrange my study schedule for university. I’m waiting for the Physio Socks Society to actually grab me.

M: Laugh.

P: I’m like, ‘No, I don’t know anything. I can’t do anything to help. You’re not going to pick me up.’

M: Laugh.

P: And if any of my physio students are listening to this go away.

M & P: Laugh.

P: I don’t have time. Laugh. But it is. It’s so beneficial in terms of developing your skill set.

M: And a lot of organisations will also put serious energy into training volunteers. So, I know organisations like Lifeline that do over the phone counselling will put many, many hours’ worth of training and effort into up-skilling their volunteers.

P: Yeah, mmm.

M: And a lot of those volunteers stay with them for decades.

P: Yeah, and it leads to a lot of other opportunities within organisations as well.

M: Yep.

P: I’ve got someone in mind that I know that wants to get into support counselling and so forth and that’s…

M: A perfect way.

P: A perfect avenue, yeah.

M: So, it’s not only perfectly to gain skills, it’s also a perfect way to test out a potential career switch as well.

P: Yeah, yeah. Totally.

M: It’s like an unpaid internship.

P: Mmm.

M: Not only do you gain new skills or the skills that you might need in a new role if you’re considering that, but you also get to network with people in your industry and it might be your future boss or put you in touch with your future boss.

P: Yep, yep. Yeah, I fully support that one it’s such, uh, if your feelings stayed and board in your job, volunteer and be open to those of your opportunities. That’s the other aspect of that equation, making sure that you will remain open. I digress.

M: It also. No, you don’t digress that was right on topic.

P: Oh, yay. Good!

M: I’ll finish this one out. So, it’s also back to foundation number two. It’s also a huge source of meaning and purpose and life satisfaction.

P: Mmm.

M: And a lot of us were promised these amazing lives and were told to chase our dreams. Or we’re just simply told to go for the career and the degree that would give you the most –

P: The recipe for a good life?

M: – give you the most money.

P: Yep.

M: You know. Go be a lawyer or an accountant or an actuary.

P: Stability, yep.

M: And then you’re bored out of your mind in your job. But you’ve got a mortgage and a family, and it’s a good income. And so, a lot of the ways that we can bring that, that passion for life back again is via these other commitments that aren’t work.

P: Mmm, yes.

M: Any attempts to bring you closer to a job you’re passionate about are well worth the effort. Or even if it’s just Saturday afternoons and you’re finding your passion there, that can really lift your wellbeing overall.

P: Mmm, mmm.

M: And lastly, in this category, the research shows that volunteers have higher incomes. So, according to Professor Stijn Baert,

“This finding corroborates with previous research showing that volunteering activities on ones CV yield higher employment opportunities, especially for non-natives.”

P: Ahh.

M: So, if you’re a migrant, go in and volunteer straight away.

P: That’s interesting.

M: Start building that CV out and show that you’re contributing to community. You’re more likely to get jobs out of it, and you’re more likely to get higher pay out of it.

P: Mmm.

M: And all right, we’ll move to the last one, which is the second half of the third pillar. So, back to healthy mind and body. We’ve jumped around a bit.

P: Laugh.

M: It’s great for your physical health.

P: Yes.

M: So, let’s.

P: Laugh. Well, it sparks off a physicality within us. I mean, it’s sparks off a certain…

M: It gets you out of the house.

P: Yeah, it’s an energy. You feel engaged, and that has so much to do with our brain activity and stimulating the different areas of our brain and getting that motivation to actually, ‘Oh, maybe I will go through a little jog or something, because I’m focused and I’m engaged’, and there are so many other things that are going on that it helps to propel you forward into so many other avenues.

M: Once you’ve dealt with the mental health, positive mental health aspects, it definitely does improve your motivation.

P: Mmm.

M: As we all know, when things like Covid hit and make it very apparent. There’s this thing called incidental movement.

P: Yes, Aarghh.

M: And before Covid hit, a lot of us would get up in the morning, shower, dress, walk out the house, get on the bus or get in the car, get to a train, walk between car parks or bus stops, etcetera.

P: Mmm hmm.

M: Up into the office. And then we’d go into the kitchen at some point mid-morning, we’d walk over to the bathroom.

P: Yep.

M: All of that’s incidental movement.

P: Mmm.

M: And when Covid hit are incidental movement dropped to a five-metre radius.

P & M: Laugh.

P: Yep.

M: Right, and a lot of people had negative health impacts from that.

P: Hugely.

M: And that also again, tightly linked with mental health. Right?

P: Definitely.

M: And what we find, particularly with retirees, is when you take away that morning reason to get up and get out of the house. They do what a lot of us did in covid.

P: Yep.

M: And again, unless you’re really aware of it and in tune to it, you can end up experiencing the exact same mental health implications and physical health implications as covid when you retire.

P: Yep.

M: So, you don’t have a reason to get up, you start sleeping in more. You might start drinking a little bit more or not looking after yourself as much, not moving all of that.

P: Yep.

M: So, volunteering gets you up and out of the house. It gives you a reason to move and put even just that basic, minimal level of daily movement back into your day. So that’s the first thing.

P: Yep.

M: So not only that, but then the science shows that the movement and volunteering in general has also been shown to help lessen symptoms of chronic pain and reduce risk of heart disease. So, all of this is interlinked as well, just getting that movement into your day.

P: Mmm.

M: But also, depending on what the volunteering activity is, you might be adding even more movement into your day as well. Not just the getting to and from.

P: Yeah, well, it’s things like volunteering for an organisation that might put housing opportunities together so you might be moving a couch for someone or going and doing someone’s windows or –

M: Mowing lawns.

P: – yeah, all that sort of stuff. Yeah, it does have a certain physicality to it. The heart disease one is an interesting one. I mean, that comes from –

M: – lower stress, better mental health outcomes, all tied to heart disease as well. So, there is again the cross links in here.

P: Yeah.

M: Everything is connected.

P: Yeah.

M: And then we’re nearly finished. So, last study in 2017 researchers looked at data on volunteering, employment, and health of more than 40,000 European citizens, and they found that volunteers are as healthy as non-volunteers who are five years younger.

P: Five years younger!

M: So, if you want to look five years younger.

P: No need for the Botox. Go and get a little dosage of volunteering.

M & P: Laugh.

M: So obviously, there’s so much in here about causality and all of that. So, I will say that the researchers controlled for other determinants of health, like gender, age, education level, et cetera. And they found, still, despite all of that, the volunteers were still in substantially better health than non-volunteers.

P: Mmm, yeah.

M: Now it is fair to say, and it is true to say that people with higher incomes tend to volunteer more often, and people with higher incomes have better health outcomes. More often, however, they looked at all of that and conclusively volunteering has a positive impact on our health.

P: Thank you randomised control trials.

M: Laugh. They did it all proper.

P: Yeah.

M: Alright, I’m not going to do this last quote because we are well over time. But as always, it’s been a pleasure.

P: Laugh. It’s been emotional.

M & P: Laugh!

M: And on that note. We’ll see you next week. Have a happy week.

P: Bye!

[Happy exit music – background]  

M: Thanks for joining us today if you want to hear more, please remember to subscribe and like this podcast and remember you can find us at www.marieskelton.com, where you can also send in questions or propose a topic.

P: And if you like our little show, we would absolutely love for you to leave a comment or rating to help us out.

M: Until next time.

M & P: Choose happiness.

[Exit music fadeout]  

Please note that I get a small commission if you buy something from my site. Your support helps to keep this site going at no additional cost to you. Thanks!  

Filed Under: Podcast Tagged With: community, happiness, meaning, purpose, volunteering

Finding Flow (E93)

15/11/2021 by Marie

Happiness for Cynics podcast

This week Marie and Pete talk about finding your flow and the wonderful benefits it can give you on your journey to true happiness.

Transcript

[Happy intro music -background] 

M: Welcome to happiness for cynics and thanks for joining us as we explore all the things I wish I’d known earlier in life but didn’t.  

P: This podcast is about how to live the good life. Whether we’re talking about a new study or the latest news or eastern philosophy, our show is all about discovering what makes people happy.  

M: So, if you’re like me and you want more out of life, listen in and more importantly, buy in because I guarantee if you do, the science of happiness can change your life.  

P: Plus, sometimes I think we’re kind of funny. 

[Intro music fadeout] 

M: Welcome back.

P: I’m in a recumbent position and I’m not moving.

M: Laugh. Pete’s sitting, his legs crossed and his arm above his head.

P: I’ve been told that I’m not allowed to move because I make too much noise, laugh!

M: He does, our poor production people.

P: Laugh!

M: Person, sorry.

P & M: Laughter.

P: Yeah, we have a team.

M & P: Laughter.

M: Yes, Pete has a habit of scratching furiously –

P: Laugh.

M: – jingling his bracelets, clicking his fingers.

P: Laugh, I just like to express myself every now and then get myself into a mode and I like to let everybody know how I’m feeling.

M: Laugh. And by every now and then, you mean every two minutes.

P & M: Laughter.

P: If you’re wondering what we’re talking about. We’re talking about how to do a radio interview properly and how you have to sit with your hands on the table feet apart.

M: You should plant yourself in a position where – See he’s already just running his hands over his leg. Laugh.

P: I like touching things I can’t help it!

M & P: Laughter!

M: Very tactile, laugh.

P: You want people to be relaxed and be able to respond during an interview. So, for those of us who are more physically inclined.

M: Then we’d probably get you to stand in front of a mic that’s fixed.

P: Ahh…

M: So that you can’t touch things or bang things –

P: That wouldn’t work for me. Laugh.

M: – or just stay put! Well, for those of you who listen to our show, we hope you find the [background noise] …noise that is constant. Laugh. Pete just dropped a pillow.

P: Laugh. I did not!

M: We hope you find it charming, not amateurish.

P: Laugh, it’s something new every week that people can enjoy.

M: Laugh. All right, well, today we are actually exploring our full range of emotions, and it is not such a happy day today because we are sad to say that Mihaly Csikszentmihalyi has passed away at the age of 87.

P: Mmm hmm.

M: So, he’s a Hungarian-American psychologist, and we started out really early by looking at his work on flow, didn’t we, Pete?

P: Mmm. He was the first person that I remembered because I had to remember his name.

M: Laugh.

P: Had to learn how to say it.

M: We spent a lot of time drilling in Csikszentmihalyi, Csikszentmihalyi, Csikszentmihalyi.

P: Laugh.

M: And for those of you who you think that’s only four syllables, I think there’s like 20 letters, though. [16 letters]

P: Yeah, there was an alphabet.

M: Laugh.

Csikszentmihalyi was Hungarian-American, and he was known for his work in the study of happiness and creativity. He was really a pioneer in the positive psychology space, and in particular he introduced flow theory in the seventies, and he defined flow as a state of mind attained when one becomes fully immersed in an activity.

P: He was a real ground breaker, though I can’t imagine many people in the seventies who weren’t living in communes and going around and burning their bras.

M: Remember, he came from Hungary to the States in 1956.

P: Mmm.

M: So, he would have been living through World War II prior to that.

P: Yeah. It makes his ideas and his brain even more amazing.

M: Absolutely.

P: Chicago’s a pretty, pretty liberal kind of place. It has got some great minds and some really broad thinking people there.

M: Yep.

P: But in the seventies, he was in San Francisco. This person would have gone around going, “I want to talk about flow.” Laugh. Can you imagine what these academics?

M: Laugh.

P: I mean, this is exactly what the podcast is about. It’s about the cynical brain, and I just think someone who is that ground breaking, who could go, “I’m going to explore this and I’m going to pursue it with research.”

M: Mmm hmm.

P: That’s amazing conviction.

M: I think that a lot of people, you know, Viktor Frankl is another great example of someone who, so he wrote Man’s Search for Meaning and he spent a lot of his time researching what makes people happy and he lived through the camps.

P: Yeah, mmm.

M: So, I think Csikszentmihalyi – Pete’s changing chairs.

P & M: Laugh.

M: His knees are cracking.

P & M: Laugh.

M: Now Csikszentmihalyi, I don’t believe it was in the camps, but I do believe he was [affected].

P: Mmm.

M: He lived through World War II and was definitely impacted by it. And I think that led a lot of people to want to study psychology.

P: And the meanings and reasons behind why people behave in a certain way, yes.

M: And what matters in life. Just like over the last 18 months, a lot of people around the world during the pandemic have reassessed their lives and what is and isn’t important.

P: Mmm, yes. Hugely.

M: Yeah, so whereas you and I have planted gardens, Csikszentmihalyi dedicated his life to helping other people understand what brings happiness. He developed this theory of flow and received a lot of awards and an external recognition for that and spent a lot of time in universities teaching others about how to live life.

P: Mmm, yeah again that would have been a ground-breaking area of development.

M: And the field of positive psychology was really new then.

P: Yeah, yeah, certainly in it’s infancy.

M: And he was not only a pioneer in flow, but more broadly positive psychology and really helped the movement gain traction more broadly and with the public.

P: Yeah, yeah. So, for those who may not have heard our previous episode on this. Marie, what is flow?

M: Flow.

P: Yeah.

M: Flow, F – L – O – W, not Flo down the road.

P: Laugh. She makes the best pumpkin scones, I swear.

M: Laugh. Or not ‘flow’s come to town.’

P: Laugh.

M: Which is such an Aussie –

P: Laugh.

M: – saying. I’m not going to explain for our overseas listeners –

P: Laugh!

M: – what that means.

P: Laugh. Australian colloquialisms.

M: Let’s just say it happens once a month for most women.

P: Laugh.

M: So, what it [flow] means is that you’re completely focused on the task at hand, to the point that you forget about yourself and others and about the world around you.

P: Mmm.

M: So, you might lose track of time. But it doesn’t matter because you’re so engrossed in your activity and so happy in the moment.

P: Mmm. We’ve talked about it being a state of presence and a real mindfulness.

M: It’s this weird dichotomy where you’re so in the moment that you’re unaware of what’s happening around you.

P: Yes.

M: So, I’ve got a quote here from Csikszentmihalyi. So, he says,

“Contrary to what we usually believe, the best moments in our lives and not the passive receptive, relaxing times, although such experiences can also be enjoyable if we’ve worked hard to attain them. The best moments usually occur when a person’s body your mind, is stretched to its limits in a voluntary effort to accomplish something difficult and worthwhile.”

P: So, it’s those things that you remember when you’re reflecting on something from 10 years ago or when you’re maybe in a stressful situation and you’re recalling that ‘No, I’m sure I can do this, I remember back in 1982 when I did that’, and I was in that moment. Is that kind of what flow does? It makes, it builds a little bit of resilience maybe it builds a little bit of a marker for us to rely on in future times?

M: I guess it does in the sense that if you’re looking at not giving up.

P: Mmm.

M: Or using your passion to dedicate time to building skills or depth of understanding, I guess from that point of view you could use it. But I think more than that, it’s the pleasure it brings in the moment. Just like mindfulness has been proven scientifically to help with happiness levels. It’s about being deeply engrossed in something and flow, similar to meditation, has the same types of impacts on the brain.

P: Mmm.

M: The same types of positive impacts and visualisation during flow can give similar results to when people are meditating. So, really, it’s about creating an environment where you can just follow your passion down a rabbit hole.

P: Laugh, be like Alice!

M & P: Laugh!

P: Follow the White Rabbit.

M: Exactly, follow the white rabbit and come out the other side, and you’ll feel proud and satisfied of what you’ve done that day versus eight hours on the couch Netflixing.

P: Mmm.

M: Which as Csikszentmihalyi says here can also be enjoyable.

P: Right, but in a different way?

M: Exactly. Or, you know, if you’ve worked really hard for a holiday and you just want to lay on the beach for a few days, that can be a good experience, and definitely we need that kind of rest as we’ve discussed before.

P: Yep.

M: But flow is a different type of… I won’t say rest, but it can be equally as satisfying and equally as positive to your mental health.

P: It’s kind of like a way of tapping into that well spring of positivity. For those who are maybe a little bit obsessive compulsive or much more active people, people like yourself who might struggle with meditation. This is another way of accessing those benefits.

M: Yeah.

P: In a very different format. You can be as neurotic as you want about getting the grout out of the bathroom if you really want to if that’s your flow.

M: Mmm hmm.

P: It’s much more in touch with… mindfulness with activity? Is that a fair call?

M: Yeah, I’d say so. And it’s about also achieving things. So many people read Marie Kondo’s book or watched her on Netflix and got to packing their T shirts in those little tepee things in the drawers.

P: Laugh.

M: You know what I’m talking about, laugh. I know you do.

P: Laugh!

M: And you know that was lockdown activity number one. Let’s go through and spring clean and de-clutter everything. And a lot of people really took a lot of satisfaction from spring cleaning their places during lockdown.

P: Yep.

M: So absolutely, you can apply it to many different things.

P: Laughter!

M: For me, it’s writing so I can start writing and look up hours later and the sun has gone down.

P: Yeah. When you’re in that moment, and it’s kind of really special because it doesn’t happen very easily. It doesn’t happen all the time, not every time do you sit down to write does it happen. It’s got to be –

M: Sadly, no.

P & M: Laugh.

P: – the right atmosphere, the sun is going to be in the right position, you know a butterfly has to have flapped its wings in Tokyo.

M: Mmm hmm, laugh.

P: You know. All that sort of stuff, laugh.

M: And there’s a great quote by Margaret Thatcher, and she says,

“Look at a day when you’re supremely satisfied at the end of it. It’s not a day when you lounge around doing nothing. It’s a day when you’ve had everything to do, and you’ve done it.”

P: Mmm.

M: So, it’s like the satisfaction of ticking that last item off your to do list and then closing your laptop down on a Friday afternoon.

P: Yes, laugh.

M: Being like, ‘Yes! it’s the weekend.’

P: Laugh, it’s 5:03.

M: Laugh. Eh… Four o’clock.

P & M: Laugh!

M: Now, I’ll watch some Ted talks, laugh. Hang out here till the boss isn’t watching.

P & M: Laugh.

P: They’ve already been down at the pub for three hours.

M: Laugh! So, really, what we’re talking about. And, we mentioned this, I think it was episode five that we first talked about flow.

What is Flow and How to Find it (E5)

P: Yes, it was right at the beginning.

M: Yes, before you were studying and we’re throwing out scientific terms at us, left, right and centre.

P: Laugh.

M: We discussed the default Mode Network, or DMN.

P: Yes.

M: Where all your autopilot/default activities happen.

P: Yeah.

M: And so, to explain that term before we move on. So, as kids, everything is new and we’re constantly learning. And as we get older, things become more of the same, and as a result, our brains don’t need to try as hard.

P: Yes.

M: And they instead operate in the default mode network. So that’s when you’re on autopilot. But when you’re in a state of flow, just like when we’re experiencing awe, we move from the autopilot part of our brains to the learning and inspiration part.

So, it’s about switching from wake up, feed the kids, have a shower, brush your teeth, get out the door, get on your public transport, get to work. It’s about switching off that default mode network and that do this every day and switching on –

P: Yeah, it’s almost passive in a way, isn’t it?

M: Yeah, switching off the passiveness and switching on the engagement, the excitement.

P: OH MY GOD THAT’S A RED PEN ON THE FLOOR! Laugh!

M: Laugh, right? Imagine going back to Disneyland for the first time every day?

P: Ooohhh!!!!!

M: Right? That’s what you’re trying to tap into that wonder and awe.

P: Yeah.

M: Awe is another one as well. You know, for me, the moment that really brings back memories of awe was first seeing Taj Mahal. I imagine if I went back, I wouldn’t have that same feeling.

P: It’s divine, mmm.

M: Yep, it is. It’s about trying to find ways to tap into that again, and you can actually do that. And so maybe we can move forward with ways to bring more flow into your life and deliberately put into practise. Because there are… Oh, God, we’re sounding old now, 50 years of research now, thanks to Csikszentmihalyi on this topic. Since it first came out in the seventies.

P: Yeah, wow.

M: First one, Get rid of the bloody mobile phones.

P: Yes! I’m fully on board for that one. Put it down. Put it in a drawer. And where I first went with this idea is give yourself time.

M: Yep.

P: Give yourself some time to experience flow, set some time in a diary and go ‘this is my flow hour.’ You might not get there but give yourself an hour to explore it.

M: Absolutely. And to do that,

P: Uninterrupted.

M: Yes, it needs to be uninterrupted. So, if you’re sharing a house with someone else, maybe try going to sit in the park.

P: Mmm.

M: Or go to the library.

P: Yep.

M: Those things still exist.

P: Laugh.

M: I know we get all our content online nowadays, but libraries have really evolved quite a bit.

P: I think they’ve done a remarkable job of remaining current and appropriate in the digital age.

M: Mmm hmm. Absolutely. So, go find somewhere quiet and turn off your phone. Put it on silent or leave it another room to stop you checking it because the other thing we do with our phones is if they’re within hands reach in that moment when we’re switching thinking from one idea to the next, we reach for the phone. We go ‘I wonder if anyone’s messaged, I wonder if I’ve gotten an email’ and it’s about not doing that and letting the ideas flow from one to the next, not interrupting that thinking.

P: Mmm and that’s a training thing as well, doing that repeatedly actually makes it an easier state. You don’t get distracted by the technology quite as often.

M: Mmm hmm. Even the technology that’s not on, right?

P: Laugh.

M: Because it’s just in arm’s reach. You turn it back on.

P: Yeah, yeah, absolutely.

M: Okay, so number two, we kind of touched on this and they’re all interlinked, is get away from other people.

P: Laugh, have your moment.

M: Mmm hmm. If you’ve got kids, you know, the phone ringing, the TV blaring, you know our busy lives can just feel like one big interruption, and I know at work I have in the past really struggled with finding flow. And as someone who needs to do a lot of writing and thinking, it’s really difficult when you’re constantly being pinged on teams and messenger or whatever your platform is that your company uses to communicate and then you’ve got emails and then you’ve got your phone and it’s exhausting at times to never have that time to do deep work.

P: Mmm.

M: And meetings.

P: Laugh.

M: Oh my goodness, do we love a meeting in corporate world? So, it’s about blocking out time, and I do this now. So, three days a week, not every day but three days a week. I’ll block a two-hour block, and mostly I’m successful at protecting it. And I’ll close down my email and my messenger apps and then just do some work. And I find I come out the other side of that day so much more satisfied with myself.

P: Mmm, yep.

M: Absolutely. Because I’ve actually done some work that day.

P: Because you’ve given yourself the time and eliminated distractions.

M: Yep, and not only that, I do get work done in between meetings and multitasking and all the rest of it. But there’s nothing like the flow that comes from the two hours uninterrupted work.

P: Mmm, the quality. Yeah. And I find that even when I’m working with someone as a client, as a massage therapist, it’s very easy for me to cut out all the distractions. And people tend not to want to interrupt that space.

M: Mmm hmm.

P: Unless they really, really have to. And it is. It’s lovely when I’m in there and I remember going back to when I first started professional work as a massage therapist, really easy for me to do 2.5 hour treatments because there wasn’t a time limit with certain clients and I could indulge and so I could actually –

M: How do I get a massage therapist like you?

P: Laugh! Get them when they’re young.

M & P: Laugh!

P: That’s all I can say, laugh! But it was that love. It was that lovely indulgence. And when you’re in that space, you can do some pretty amazing quality work because it builds one on top of the other. It’s that cumulative effect, if you like, of achievement. And, as you said, unlocking even more fabulousness from yourself.

M: Yeah, absolutely. So, the third thing is, find the right task that you can immerse yourself in. Folding the laundry doesn’t count.

P: Laugh. This comes back to our conversation about passion, I think.

M: Mmm hmm.

P: Knowing what it is that gives you that flow. Or what activity is that you know you can achieve that state in.

M: Yep. So, Csikszentmihalyi says it needs to be sufficiently difficult without being overwhelmingly difficult or unachievable.

P: Yeah, yeah.

M: So, there’s got to be a challenge there to it. This is why study, is a good one.

P: Yep.

M: So, I don’t know… As someone who’s gone back to university whether you’ve experienced flow when studying.

P: Completely, yeah. Especially when I’m engaged with the content. You do, you look up and go, ‘Oh my god, it’s dark. Where’d the day go?’ Laugh.

M: But I will say both of us are quite similar. And where we go to with our flow activity is it is so subjective, though. So, just because we haven’t mentioned it today in this podcast doesn’t mean that… You know maybe riding a horse –

P: Yeah.

M: – is your thing. Trying to think of things that other people might, laugh.

P: Climbing a mountain.

M: Mmm.

P: Like going for a peak, for example? I mean, that’s very challenging, and that can be a flow moment.

M: Yep.

P: It means you’re doing it on your own, laugh!

M: Yeah, definitely. So, there are some ideas that we can give you. Well three in particular. So, if you’re looking for things to bring flow and also some other benefits as well, a lot of it can be found by doing things in a novel or new.

P: Mmm.

M: So, find inspiration by doing something new. So, sign up for a class or activity or course that’s a good one.

P: Yep.

M: Find inspiration by going somewhere new. So go for a mountain climb or get out of town. Even, what I love doing is getting on the hop on, hop off bus.

[Hop on Hop off Bus Tours – providing sightseeing tours on an open-top bus where you can hop on and off to explore it all at your own pace.]

P: Laugh.

M: Love it. And then find inspiration by meeting someone new. Oh, and having a conversation or sparking new ideas with people.

P: Which might lead to new activities, yeah. I like that.

M: Mmm hmm. Or you can try volunteering or joining a book club.

P: Putting yourself in flows way.

M: Yes.

P: Laugh.

M: Absolutely. All right, well, that’s all we have time for today. Again, so sad news today in the positive psychology community.

P: Yes.

M: But –

P: What a legacy to leave.

M: Yeah.

P: Yeah, I just think it’s such a fabulous thing. I was the inventor of flow and positive thinking. Thanks. Goodbye, laugh.

M: Peace out, mic drop.

P: Laugh.

M: Laugh. Alright, well on that note, wishing you a happy week with plenty of flow.

P: Chow

[Happy exit music – background] 

M: Thanks for joining us today if you want to hear more, please remember to subscribe and like this podcast and remember you can find us at www.marieskelton.com, where you can also send in questions or propose a topic. 

P: And if you like our little show, we would absolutely love for you to leave a comment or rating to help us out. 

M: Until next time. 

M & P: Choose happiness.  

[Exit music fadeout] 

Please note that I get a small commission if you buy something from my site. Your support helps to keep this site going at no additional cost to you. Thanks! 

Filed Under: Podcast Tagged With: awe, flow, inspiration, meaning, mindfulness

Work-Life Balance and The Great Resignation (E91)

01/11/2021 by Marie

Happiness for Cynics

This week, Marie and Pete talk about ‘The Great Resignation’ and how many people are looking for a better, more fulfilling work-life balance.

Show notes

Article in THE CONVERSATION on Work-Life Balance by Lis Ku, Senior Lecturer in Psychology, De Montfort University  

Work-life balance: what really makes us happy might surprise you

Transcript

[Happy intro music -background] 

M: Welcome to happiness for cynics and thanks for joining us as we explore all the things I wish I’d known earlier in life but didn’t.  

P: This podcast is about how to live the good life. Whether we’re talking about a new study or the latest news or eastern philosophy, our show is all about discovering what makes people happy.  

M: So, if you’re like me and you want more out of life, listen in and more importantly, buy in because I guarantee if you do, the science of happiness can change your life.  

P: Plus, sometimes I think we’re kind of funny. 

[Intro music fadeout] 

P: And we’re back.

M: And we’re back. How’s it going?

P: Oh, very well. Very well, you know, it’s a lovely spring stormy weather in October in Sydney and we’ve had thunderstorms and rain and all sorts of interesting things going on. But we are, we are out and about here in Sydney.

M: Freedom!

P: Laughter, which is lovely, even though I haven’t changed a single thing yet. I haven’t had a coffee in a cafe yet or anything like that.

M: Me neither.

P: But I can if I choose.

M: But it’s been horrible weather this week.

P: Laugh.

M: You know that photo at the end of World War two of the soldier kissing the young lady in the streets as everyone celebrates freedom.

P: Yeah, yep.

M: That has been top of mind this week for me. I feel like we’re celebrating the end of a war or some horrible period in our lives.

P: Interesting, laugh.

M: And ironically, I’ve done nothing different this week. I’ve worked from home.

P: Laugh.

M: We did have dinner, though. Last night, actually.

P: We did. We had more than five people in the house, which felt lovely because it was a birthday. Happy birthday, Michael.

M: Happy birthday Michael. But aside from that, not really much has changed, laugh.

P: Well, I was walking around the streets near my work on Monday, which was our first day of release here in Sydney, and it did feel odd. There were tables on the streets again. Everything was open.

M: Mmm hmm.

P: Oddly, the second hand clothing store was busy as anything –

M: Laugh.

P: – which I thought was hilarious, laugh.

M: ‘Cause everyone’s put on the covid 10 [pounds], laugh.

P: Laugh, yes. But it was, it was almost a surreal feeling of going, ‘Oh, that’s right. This was –

M: Normal.

P: What was normal before and there was a real… There was a happiness, dare I say it pun intended, and walking out of work that night and seeing people in the pub sitting around having a glass of wine and seeing separate groups of people sitting.

M: Seeing crowds.

P: Yeah.

M: I went to the shops the other day and I felt a bit claustrophobic or crowded.

P: Laugh.

M: You know? It feels… there’s a real lightness and party and volume of people out.

P: Which is great when you’ve had a period of denial. It’s the lovely release afterwards. It’s like, Yeah, we can do whatever we want! Well, within reason.

M: We’ll see. We’ll see if pay for this freedom.

P: Laugh.

M: But it is, it is wonderful to be feeling this finally in Australia.

P: Yeah.

M: We are lagging many other countries from that point of view, but overall have really managed covid quite well from a illness and death perspective.

P: Yes, we’re very fortunate here.

M: So that’s, that’s the price that we’ve paid, I think.

P: Yeah, definitely. But on another note, congratulations are in order.

M: Aww… Shucks 😊

P: I am sitting here in the presence of a certified Happiness Trainer, laugh!

M: Happiness practitioner, thank you. Laugh!

P: Happiness Practitioner. I’m sorry, let’s get the title right. This week Marie finished her course. Her first course happiness.

M: Not my first. I’ve done a range of other little bits and bobs, but this was a full year course.

P: This was a big one, wasn’t it?

M: Yeah, this was a big one. And now I’m… you know, life is too short, I have too many pipe dreams and I don’t know which one I’m gonna… you know, pursue next. But in my mind is how can I open a Sydney Happiness Centre?

P: Laugh, I’d love to see what a happiness centre looks like. Just fluffy things to fall on lots of furs and you know, tactile –

M: Well, happiness is subjective, isn’t it?

P: Oh, yes.

M: So, it would be a very flexible space with a lot of diversity and activities. Anyway, we are four minutes in –

P: Laugh.

M: – and have a great topic to talk about something that I’ve been watching really closely. We’re talking about work-life balance and the great resignation. And we are looking at this because of a great article on the conversation by a senior lecturer in psychology at De Montfort University, Lis Ku. And she’s had a look at how our expectations, work-life balance, have evolved over covid.

P: Mmm hmm.

M: And all of us, in Corporate world in particular, anyone who’s on linked-in with any frequency would have seen that there is this phenomenon around the world that Corporates are watching, which is called the Great Resignation.

P: Sounds like the Great Depression or something like that.

M: It is.

P: Is it a global movement?

M: Absolutely.

P: Oh, wow.

M: Australia is lagging a little bit because we’ve only just started opening up and we’re only starting to find a new normal. Whereas in the UK, they locked down, I think, in 2020 and never went back, laugh.

P: Yeah.

M: The US did a similar sort of thing. They’ve been fully open for a while now, and what all these large Corporates are finding is that people are sick of them.

P: Laugh.

M: Sick of it, done.

P: I’m done. I’m leaving. I’m leaving the building. I’m taking my ball and going home, laugh.

M: Yeah, exactly.

P: Laugh.

M: And to the point that – generally, when people quit their jobs, they would have lined up something else.

P: Ok.

M: But people are so annoyed or over it, or they’ve had this pent-up, you know, dissatisfaction with their employer for the last 18 months and haven’t been sure about the economy and have stayed longer than they normally would have.

P: Ok.

M: And they’re so frustrated now that they’re leaving without even having another job lined up.

P: Mmm.

M: And that’s the unusual part here.

P: Is that in part due to the fact that there’s been a shakeup of priorities and there’s been a change in what we value?

M: Yes! Yes!

P: Due to the pandemic.

M: We want more and women in particular want equity if we’re going to take a larger role at home. I want to work from home and not have to commute two hours so that I can put the load of laundry on.

P: Mmm, yeah.

M: And I can’t cook a healthy meal for my family, for instance. Now, I’m not going to make this about gender.

P: Laugh.

M: Get back off my soapbox.

P: Laugh.

M: But what working from home has allowed many people to do is better balance their own personal needs.

P: I couldn’t agree more, I’ve noticed it in health. We have been flat chat, and I’m not just talking about myself. I’m talking about every health professional that I know has been super busy because people can manage their days better and they’re much more flexible so they can come in for the three o’clock appointment –

M: Mmm hmm.

P:  – and be able to see their Chiro, Dr or Physio or Massage Therapist, because they have that flexibility and that ability to stack their day out.

M: Yep.

P: And I think that’s –

M: And why would we give that up?

P: Well, I don’t think we should. The Scandinavians have been proving this since the year 2000.

M: So, someone needs to tell the CEOs.

P: Laugh, really?

M: Really… The Tech industry CEOs have cottoned on.

P: Oh, really.

M: A lot of them have said, ‘we’re actually going to get rid of our office’, and unfortunately, that is not going to serve the needs of the extroverts who have been craving more team time.

P: Contact, yes.

M: Yes.

P: And people time.

M: So that’s one extreme. The other extreme is organisations that are led often by extroverts who have been craving that team time and missing the communication and the incidental discussions and conversations and ideas and innovation that happens when –

P: Around the water cooler.

M: Yep. And so, they’ve decided that everyone needs to come back in for five days a week, as we used to do, starting Monday. See you all then.

P: Laugh. But that’s a little bit unrealistic in this new climate, isn’t it?

M: You would think so. These people run large corporations –

P: Laughter!

M: – and they haven’t cottoned on to it yet despite ‘The Great Resignation’. And people are leaving in droves. So, you’ve got those people who are keen to come back into the office and even the extroverts – often the stats are showing – don’t want to come back in five days a week.

P: No, that’s what I’m hearing. Everybody wants a 2-to-3-day split.

M: Yep. And then you’ve got those who just don’t want to come back into the office.

P: Laugh!

M: They’ve been more productive.

P: Yes!

M: So, this big experiment that we went through has shown that people are more productive when they work from home than they were in the office because they get in and they do their work. They’re not having those water cooler conversations.

P: Mmm.

M: So, the work may not be as good a quality, but they’re pumping through it faster. So, there is a trade-off for both things, right?

P: Oh, ok.

M: They’re getting more done and they’re sick of their leaders telling them, ‘It’s good for you to come in.’ For a lot of people –

P: It’s not.

M: Well, I’m one of them. I’ve had better mental health during Covid than I did before because I’ve got two hours back a day.

P: Yes, and that’s a lot of time.

M: It is.

P: I’m acutely aware of having 15 minutes to myself with my schedule.

M: Mmm hmm.

P: And an hour, an hour goes quickly. But when you’ve got that extra hour, there’s so much that you can actually achieve.

M: And I’ve got a heavily scheduled week and giving two hours back a day.

P: That’s huge.

M: Yep, it means a lot of things that I do for my well-being, I will no longer be able to do.

P: Mmm.

M: That’s what it means to me when someone says, ‘come back into the office and it will be good for your well-being.’

P: Sarcastic laugh.

M: Weellll….

P: Laugh. So, what is the balance between the Great Resignation and what it’s, what it’s done for our work-life expectations?

M: So, our expectations have changed, and I think that we’re now we’re entering a period of our human history where individuals and equity are a much more palatable conversation.

P: Mmm.

M: So, people are voting with their feet, just like they are voting with their money. When it comes to corporations that don’t follow the expectations that we have of them.

P: Yep, or investments, or all those sorts of financial decisions that used to be all that you go with the safe option now it’s like no, I go with the ahh… what’s the word I’m after?

M: The ethical option.

P: Yeah, that’s it.

M: Yeah. So, just like people are using their spending money to influence change. The Great Resignation is people walking from these companies to others that are willing to offer them five days a week from home if that’s what they want, or two days a week in the office, not five, or an organisation that will treat them well like a human being –

P: Laugh.

M: – during the most significant period of upheaval and change that a lot of people will face in their entire lives.

P: Yeah.

M: So, there’s two things going on here. There’s the change in expectations and the mismatch between what some organisations are expecting people to go back to and what people actually want.

P: Mmm.

M: There’s also a backlash against those organisations that didn’t manage the change well during Covid.

P: Mmm.

M: So, a lot of people are just fed up with the big machine of these Corporates and being treated like a number and not having good management or good bosses and good team environments. All of those things that make up what we would normally call employee engagement.

P: Right.

M: But really, no one wakes up and says, ‘I’m really hoping to be engaged at work today.’

P: Laughter! Well…

M: No one does that, but what they do do, and what I’ve done is, ‘you know what? I’m really not happy here. I’m going to go to another employer. I’m going to start looking for another job.’

P: The concept in this article that I find interesting, is that people are packing up and leaving without the option of another job to go to. That speaks a lot to that there’s been a… This happens when we have great events in society and history. This happened at the end of the World War, Great Depression, even fiscal crises. People make, not rash decisions, but they’re more inclined to make riskier decisions. Would that be fair to say?

M: You’d have to wait for a bit for a rebound out the back of those because of your economy. So, people feeling… What people are feeling right now is a certain level of confidence in their economies that there will be another job out there.

P: Right, ok.

M: And that safety net is there. That means they can take that risky move.

P: Is it just an economical perspective, or is it a ‘We’ve gone through… We’ve had our parameters change, we’ve had our thought processes changed about what’s important and what’s valuable. I haven’t got something to go to, but I’m going to make the jump and create it or create the opportunity.’

M: ‘I’m going to make the jump, and I trust there will be something there because the economy hasn’t tanked.’

P: Mmm.

M: I think if the economy had tanked, people would continue and that’s why they didn’t move for 18 months, right?

P: Yeah.

M: Because they were waiting to see whether you know you don’t want to start a new job. First one in, first one out, rule. Right?

P: Yes.

M: So, there is a little bit of that play into this, but you’re absolutely right, historically, traditionally, most people prefer to line up another job before they quit their current job.

P: Yep. And that’s not happening.

M: And we’re not seeing that.

P: Yeah, interesting.

M: Sorry, with a larger proportion of people, we’re not seeing that.

P: I like it. I’m a bit of a chaos believer and dive in the deep end.

M: Laugh!

P: So, I like it. This is my comfort space. I’ll just pack up everything and move to London without a job and, you know, I’ll figure it out when I get there, laugh.

M: I’m definitely an optimist when it comes to that uncertainty, however, I am also a planner.

P: Mmm.

M: So, I would… Again, it would depend how fed up I am.

P: Yeah, right.

M: And I’m not currently fed up, so if I was looking for another job. I’d probably wait to find it before I quit my current one.

P: Ok.

M: But there are many people out there who are so dissatisfied with the work life balance and also the virtual office environment that they’ve or physical office environment that they’ve been in for the last 18 months –

P: And they’ve chosen to opt out.

M: – they’re just walking, yep.

P: Let’s speak to the other part of the article, which actually talks about balancing our leisure time and our work time and that, that kind of idea that all you want to do is walk on the beach all day. Does that actually bring about true happiness for us Marie?

M: I love where this article goes, and we’ll post a link to it. But this is what is discussed further on, is work life a tension that we shouldn’t have it all?

P: Mmm.

M: Right, so Lis talks about how there have been studies in which people look at whether or not people would prefer to not work at all.

P: Yes.

M: And there’s also just moments in life where you don’t work at all. So, if you’ve been made redundant, if you retire, there’s been lots of work with people who have won the Lotto and don’t need to work.

P: Yes, yes.

M: And time and time again, these studies show that people get less life satisfaction. Your ego takes a hit. Your sense of self-worth takes a hit if you don’t work.

P: Mmm.

M: So, you really do need work to contribute to your happiness.

P: I think this goes back to a conversation in one of the episodes we’ve talked before about having purpose and meaning.

M: Mmm hmm

P: And also I’m going to throw the word passion in there.

M: Yes.

P: I think the people that negotiate these changes and you’re… you can speak to this with a lot more authority than I can Marie. But people who go through retiring, winning the lottery, for example, if they find a passion that they can invest their time and energy into that, gives them purpose.

M: Mmm hmm.

P: That makes them wake up in the morning going ‘right, I’ve got this to do today’, and it gives them a certain amount of structure that leads to greater life satisfaction ergo happiness.

M: Absolutely. There are so many studies that show having purpose not necessarily having work is important.

P: Mmm.

M: Contributing and being a part of something bigger than yourself, serving others. There are so many different ways that you can bring that to life.

P: Mmm.

M: Or, you know, working for a pay check where you feel pride for the contribution that you make towards whatever it is your organisation does or your company or you know, you’re whatever work it is you do.

P: Yeah.

M: That has such a big impact on our well-being and also contributes a large part to our identity, particularly in Western society.

P: Yeah, pretty much.

M: So, America, Australia, England. You ask –

P: You are you’re job. ‘What do you do for work?’

M: Exactly. So, without that, we lose not only, you know, the well-being part of that we lose part of our identity and then part of the pride that comes with being able to answer that question well.

P: Mmm.

M: “What do you do?”

“I’m unemployed.”

P: Laugh.

M: Comes with a sense of shame in our society.

P: Yes, yes, definitely.

M: Back to your question about work-life and the false-tension that we’re implying by putting that dash between those two words.

P: Yes.

M: There’s another study that talks about how much free time is a good amount of time. So, when we talk about work life, the thing that we’re often complaining about is that work takes up too much time and we don’t have time to do all the other things we want to do.

P: Yes. ‘I just want to read a book all day.’

M: Yeah, I want to read a book, I want to see my friends, I want to travel the world, I want to go play sports. I want to, you know, if have had more time I’d go to the gym.

P: Laugh!

M: Uh huh… No, you wouldn’t let’s be really, really frank here Marie.

P: Laugh.

M: I can’t remember the last time you got off your ass and went to the gym.

P: Laugh.

M: So, we… But we think and we convince ourselves that if we just had more work-life balance. In other words, if we worked a five-hour day or if we work three days a week, not five days a week or, you know, skin a cat however you want. But what the studies show is that there is such a thing as too much free time.

P: Mmm, I like this idea.

M: Mmm hmm. And anywhere more than five hours of free time in a day starts to impact on your well-being.

P: Yep.

M: And that is, you know, an eight-hour workday and five hours on either side and a good night’s sleep. That’s pretty much meaning that if you work a 40-hour week, that’s where your optimum work level should sit.

P: Yeah.

M: I don’t think I believe it.

P: Laugh, really? I kind of do.

M: It’s the science though sometimes Pete.

P: See I wasn’t looking from the scientific perspective at all. I’m looking at it from my own experience. I know I’m happier when I am busy and doing things, so when you’ve got things to sink your teeth into, it’s like I can’t wait to get home. And even with my study.

M: Mmm hmm.

P: It’s like sometimes I’m really keen to get home and open the anatomy books and go, Yeah, I’m enjoying this. I’m enjoying engaging with this content.

M: So, I think that’s where I’m struggling in that I have so many side projects.

P: Laugh, yeah you do.

M: So many side projects that give me that same sense of well-being and passion and purpose and meaning and identity that sit on top of my 40-hour day job. So maybe I’m in a different situation here, yeah.

P: So, Lis Ku talks about the idea of eudaimonic happiness.

M: Mmm hmm.

P: And the definition that she gives is that this is derived from optimal functioning and realising our potential.

M: So that’s one way that you can fill your week, I think.

P: She does give a couple of… there’s three different types of happiness that she talks about.

M: Yeah and there’s a study that she references, which aligns nicely to a topic we discussed, The Psychologically Rich Life, a few episodes ago.

P: Yes.

M: So, in this study, they say, across nine countries and tens of thousands of participants, researchers found that most people, so, over 50% are still unfortunately aiming towards a happy life typified by hedonic happiness.

P: Mmm.

M: So that’s that treadmill we were talking about.

P: Yeah, yeah.

M: Bigger house, bigger car, etc.

P: Getting, getting the goals instead of a [meaningful life].

M: Mmm hmm. And that shows that little podcast here is not reaching enough people.

P: Laugh!

M: Right?

P: Yet. Yet!

M: Yet, laugh. The second is that about a quarter prefer a meaningful life embodied by eudaimonic happiness, that you just mentioned. And that’s meaning and purpose and all of the good things that we talk about. And then there’s the third group of people. So, about 10 to 15% in each country who choose to pursue a rich and diverse experiential life.

P: I’m so in that category.

M: Well, I kind of think two and three are sort of mixed in for me. I think they’re both just as important.

P: I think there’s a difference. I think there’s a very chaotic, throw caution to the wind attitude in that last experiential category that doesn’t exist necessarily in the eudaimonic happiness one.

M: Ok. Well, I want both. I want my cake and I want to eat it too.

P: Laugh. Well, you can have both.

M: And you know what? I’m happy with a bit of hedonism thrown in.

P: Laugh! I get into my car and I always say, ‘Good morning, gorgeous, it is so nice to sit in you.’

M: Aww.

P: Laugh. That was actually my surviving mechanism for covid in my five-minute commute to work for 2.5 kilometres, driving with the top down, I was in a happy space.

M: So, I think that that balanced with your studies, balanced with your work, balanced with all of these different things. So having a little bit of hedonistic happiness in there as well as a meaningful life and also that experiential life and having the balance across all of that and work can play in all three of those spaces at different times.

P: Very true. It can give the passion to drive a little bit in there.

M: Yep, work can feature in all three. That is work-life balance.

P: What a lovely way to finish the episode, from our accredited Happiness Practitioner.

M & P: Laughter!

M: All right, well on that note, wishing you all a happy week and we’ll see you next time.

P: Chow, chow.

[Happy exit music – background] 

M: Thanks for joining us today if you want to hear more, please remember to subscribe and like this podcast and remember you can find us at www.marieskelton.com, where you can also send in questions or propose a topic. 

P: And if you like our little show, we would absolutely love for you to leave a comment or rating to help us out. 

M: Until next time. 

M & P: Choose happiness.

[Exit music fadeout] 

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Filed Under: Podcast Tagged With: balance, meaning, passion, purpose, WorkLifeBalance

Work-Life Balance – What Really Makes Us Happy Might Surprise You

13/10/2021 by Marie

Work-Life Balance

Lis Ku, De Montfort University

Finding the right work-life balance is by no means a new issue in our society. But the tension between the two has been heightened by the pandemic, with workers increasingly dwelling over the nature of their work, its meaning and purpose, and how these affect their quality of life.

Studies suggest people are leaving or planning to leave their employers in record numbers in 2021 – a “great resignation” that appears to have been precipitated by these reflections. But if we’re all reconsidering where and how work slots into our lives, what should we be aiming at?

It’s easy to believe that if only we didn’t need to work, or we could work far fewer hours, we’d be happier, living a life of hedonic experiences in all their healthy and unhealthy forms. But this fails to explain why some retirees pick up freelance jobs and some lottery winners go straight back to work.

Striking the perfect work-life balance, if there is such a thing, isn’t necessarily about tinkering with when, where and how we work – it’s a question of why we work. And that means understanding sources of happiness that might not be so obvious to us, but which have crept into view over the course of the pandemic.

Attempts to find a better work-life balance are well merited. Work is consistently and positively related to our wellbeing and constitutes a large part of our identity. Ask yourself who you are, and very soon you’ll resort to describing what you do for work.

Our jobs can provide us with a sense of competence, which contributes to wellbeing. Researchers have demonstrated not only that labour leads to validation but that, when these feelings are threatened, we’re particularly drawn to activities that require effort – often some form of work – because these demonstrate our ability to shape our environment, confirming our identities as competent individuals.

Work even seems to makes us happier in circumstances when we’d rather opt for leisure. This was demonstrated by a series of clever experiments in which participants had the option to be idle (waiting in a room for 15 minutes for an experiment to start) or to be busy (walking for 15 minutes to another venue to participate in an experiment). Very few participants chose to be busy, unless they were forced to make the walk, or given a reason to (being told there was chocolate at the other venue).

Yet the researchers found that those who’d spent 15 minutes walking ended up significantly happier than those who’d spent 15 minutes waiting – no matter whether they’d had a choice or a chocolate or neither. In other words, busyness contributes to happiness even when you think you’d prefer to be idle. Animals seem to get this instinctively: in experiments, most would rather work for food than get it for free.

Eudaimonic Happiness

The idea that work, or putting effort into tasks, contributes to our general wellbeing is closely related to the psychological concept of eudaimonic happiness. This is the sort of happiness that we derive from optimal functioning and realising our potential. Research has shown that work and effort is central to eudaimonic happiness, explaining that satisfaction and pride you feel on completing a gruelling task.

On the other side of the work-life balance stands hedonic happiness, which is defined as the presence of positive feelings such as cheerfulness and the relative scarcity of negative feelings such as sadness or anger. We know that hedonic happiness offers empirical mental and physical health benefits, and that leisure is a great way to pursue hedonic happiness.

But even in the realm of leisure, our unconscious orientation towards busyness lurks in the background. A recent study has suggested that there really is such a thing as too much free time – and that our subjective wellbeing actually begins to drop if we have more than five hours of it in a day. Whiling away effortless days on the beach doesn’t seem to be the key to long-term happiness.

This might explain why some people prefer to expend significant effort during their leisure time. Researchers have likened this to compiling an experiential CV, sampling unique but potentially unpleasant or even painful experiences – at the extremes, this might be spending a night in an ice hotel, or joining an endurance desert race. People who take part in these forms of “leisure” typically talk about fulfilling personal goals, making progress and accumulating accomplishments – all features of eudaimonic happiness, not the hedonism we associate with leisure.

The Real Balance

This orientation sits well with a new concept in the field of wellbeing studies: that a rich and diverse experiential happiness is the third component of a “good life”, in addition to hedonic and eudaimonic happiness.

Across nine countries and tens of thousands of participants, researchers recently found that most people (over 50% in each country) would still prefer a happy life typified by hedonic happiness. But around a quarter prefer a meaningful life embodied by eudaimonic happiness, and a small but nevertheless significant amount of people (about 10-15% in each country) choose to pursue a rich and diverse experiential life.

Given these different approaches to life, perhaps the key to long-lasting wellbeing is to consider which lifestyle suits you best: hedonic, eudaimonic or experiential. Rather than pitching work against life, the real balance to strike post-pandemic is between these three sources of happiness.

Lis Ku, Senior Lecturer in Psychology, De Montfort University

This article is republished from The Conversation under a Creative Commons license. Read the original article.


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Filed Under: Finding Happiness & Resiliency Tagged With: Fulfillment, happiness, meaning, purpose, WorkLifeBalance

Are You Really Happy?

01/09/2021 by Marie

Are You Really Happy

Could You Honestly Say You Are Truly Happy in Life? 

Picture this. You finish up a manic period of work and dash to the airport to catch a flight for your annual holiday – seven days at a 5-star all-inclusive resort. The food is excellent, and the drinks keep flowing. You’re with your partner or best friend, wandering up and down white sand beaches, splashing in the crystal blue and turquoise waters of the ocean. You get massages and even head out for several spectacular day trips. Too soon, your time comes to an end, although you sneak in a few free drinks on the flight back to hold on to the holiday vibes for a little bit longer. 

How do you feel upon your return? Hopefully relaxed, maybe a bit zen, and more than anything happy? Maybe you bound into work on Monday morning, keen to pick up your work and chat to your colleagues about your trip. But what happens on day two or three? How about after five days or two weeks? As your tan and holiday glow begin to fade, most likely you begin to feel like your normal old self again. Most likely, you return to your normal happiness levels. 

What is the Happiness Set Point? 

Psychologists would say that you are returning to your happiness set point – a psychological concept which describes how our happiness goes up and down in response to good and bad events in our lives, but that in between those highs and lows, we each return to our own base level. This is how happy you are on a day-to-day basis. As Dr. Robert Puff explains, even if you win the lottery, your feelings of happiness will soar sky-high and then return to the same normal level they are at most of the time for you. On the flip side, in his book The Resilience Project, Hugh van Cuylenburg describes his time teaching poor kids in India, “I met a kid who was nine years old and slept on the floor like everyone else. But I remember thinking to myself, ‘I have never in my life seen joy like this before. This kid’s the happiest person I’ve ever met. I’ve never seen anything like him. How incredible. How is it this kid’s so gleefully happy?’” As Puff points out, this is because long-term happiness comes from your internal environment and not the external world. 

The average person will spend most of their time in the in between moments – not riding the highs and lows. So having a higher happiness set point is critical to living a happy life overall. It’s the difference between looking back on your life and thinking, “yes, I was truly happy in life,” or only being able to say, “there were some moments of happiness in my life.” 

We all know people who have low happiness set points: they’re the ones who are natural pessimists… the Debbie Downers of the world. Maybe you are naturally wired to be more negative or more pessimistic than most. What can you do if you sit at a four out of ten, verses say a seven out of ten? Can you raise your happiness and satisfaction levels so you are consistently happier, day in and day out? Can you raise your happiness set point?  

Thankfully the answer is yes. You can become a happier person – if not, this site wouldn’t exist!  

In 2005, researchers Sonja Lyubomirsky, Kennon M. Sheldon, and David Schkade proposed a simple pie graph which showed that there were three primary factors that influence a person’s happiness levels. They showed a person’s happiness set point is influenced by three major factors: a genetically determined set point for happiness, happiness-relevant circumstantial factors, and happiness-relevant activities and practices.  

In short, the graph shows that 50 per cent of our happiness is determined by our genetics, so it’s out of our control. Also, and 10 per cent is determined by our life circumstances, which can often be influenced but are also sometimes out of our control. Finally, 40 per cent of our happiness levels are determined by our activities. These are completely within our control and this means that what you choose to do and spend your time on can impact your happiness levels. 

Although this graph has been criticised by many (including the authors) for oversimplifying happiness, positive psychologists still tend to agree that whether it’s 15 per cent or 40 per cent that’s within our control, we still have some control. Many researchers since then have showed that introducing happiness interventions under the ‘intentional activity” category can sustainably increase happiness. 

What this means is that even though you can’t change all the determinants of happiness, you may never move from a 4 to an 8 on a happiness scale, but you might move from a 4 to a 6 – which is worth the effort in my book.  

Happiness can be successfully pursued. For some happiness may feel like a natural state, but for others it is not easy, for many people it is hard won. The key lies in our habits and behaviours. Puff writes that if you eat fast food multiple times per week and spend most of your time watching Netflix and scrolling through social media, you shouldn’t expect to feel any increase in your happiness levels.  

Happiness for no Good Reason 

To achieve that sustained happiness, it’s important not to focus on the external ‘stuff’ that many people mistake for drivers of happiness, such as getting promoted, losing 5 kilos or finding Mr or Mrs Right. Instead, we need to focus internally. Happiness comes from within.  

In her book Happy for No Reason, Marci Shimoff describes it as bringing happiness to the external environment rather than trying to suck the happiness from the outer environment. So, no matter what’s happening around us, maybe we’ve had a good day, maybe we’ve had a bad day, in the end, it doesn’t matter as our underlying and prevailing feelings are ones of happiness and peace. Regardless of whether you get promoted or find Mr Right, you’re happy anyway. 

To find that sustained happiness, we need to prioritise those intentional activities that positively impact our happiness levels. The person who is consistently happier than their happiness set point – the person who is just happy for no good reason – often is happy because of good habits. 

Neuroscientists who study the brain show that we start to form new neural pathways in the brain as we form new habits that increase our happiness level. As we continue to build our new happy habits those neural pathways get stronger and stronger, at the same time, the neural pathways for the old negative habits get weaker.  

Getting started on Your Happiness Journey 

So how do you get started on creating happiness habits? There are many models for happiness from Dr. Martin Seligman’s PERMA model to Dr. Tal Ben Shahar’s SPIRE model and more. In short, they all show that happier people prioritise activities in the following three broad categories: 

Meaning and Purpose: Firstly, they have meaning and purpose in their lives and this is often tied to a strong sense of identity and self. This is about having something to get you out of bed in the morning, and about having goals, plans and commitments. 

Community and Connection: Secondly, they have strong community and connection. They have a core group of people they can talk to and depend on. They also tend to have a wider community network, through activities like church, regular volunteering and practicing kindness. 

Health and Wellbeing: Thirdly, they practice and prioritise positive habits for a healthy body and mind. It could be getting out into nature for walks, going to the gym, or playing on a sports team, or it could be meditation, drinking water, and making sure they get 8hrs of sleep. The activity itself is less important, the main point is that resilient people prioritise their preferred self-care habits, even when life gets busy. 

Why not Start with Introducing a Gratitude Practice into Your Week? 

A really easy and scientifically proven activity which can start to change those neural pathways for the better is practicing gratitude. We’re all wired to look for the negative, it’s evolutionary. After all, the person who focused on the pretty flower over the stalking lion wouldn’t have lived long enough to pass on their genes. However, as stalking lions are no longer a priority in 21st century life, practicing gratitude can help you change that wiring. 

Gratitude works by helping you to find the good in your day and focus on that, rather than always or only focusing on the bad. It only takes a minute a day, but it balances out the things that went wrong that day, the negative news, the anger on social media and everything else that it just life nowadays.  

Also, it is really easy to do: A 2003 study by Emmons & McCullough showed that keeping a gratitude journal weekly for only 10 weeks, or daily for only two weeks, led to more positive moods, optimism about the future, and better sleep. 

So why not get started today? What have you got to lose? 


Want to learn more about the science of happiness? Make sure to subscribe to my podcast Happiness for Cynics and my email newsletter for regular updates & resilience resources! 

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Filed Under: Finding Happiness & Resiliency Tagged With: gratitude, happiness, HappinessSetPoint, meaning

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