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OPINION: The future of work is failing to meet expectations

26/01/2020 by Marie

We were promised a four-day workweek and exciting creative work. Instead, we got burnout.

Let’s back this up. In the 80s, we fought long and hard against a system and way of living, called Communism, which was meant to be doom for us all.

Instead, we were fighting for a capitalist society that promised to keep delivering better outcomes for each new generation. It wasn’t hard to imagine. Post WWII, most things had been getting better and easier for everyone in these modern capitalist societies — we were just fighting for more of the same.

If we stayed the course, advances in society and steady increased in GDP would lead to wealthy nations which would provide better-quality and better access to healthcare and education. With our better health and higher education degrees, we’d be intellectually challenged in creative ways and meaningful pursuits at work, and from 55-years-old we’d retire but continue to contribute to our families and societies in ways that were less about financial reward and more about finding our passions.

More recently, they said opt-in to the Fourth Industrial Revolution. Like the previous revolutions, we could expect great change, but great benefits. These technological advances would help us reach that utopian end-point sooner. No more poverty or sickness, and we’d all be happy.

The Jetsons and Star Trek showed us that technology would make our lives and work easier. Automated flying cars would cut commute times, lengthy overseas holidays of self-discovery and wonder would be affordable to all, and all the mundane jobs would be done by robots so we could pursue creative careers that challenged us and gave our lives purpose. Rosie the robot maid would also do all our mundane household chores. Of course, we would also heed the danger stories, and design technology that was accessible, fair and benefitted all.

The reality is, quite frankly, the opposite.

More stress, less time, more pressures

We’re now smack bang in the middle of that Fourth Industrial Revolution, bringing together the physical, digital and biological to create exponentially growing and seemingly unending change in our lives, and it’s exhausting. We’re all burning out.

In 2019, the world finally stood up and took notice of the burnout problem. In May, the World Health Organization (WHO) added burnout to its list of globally recognised diseases, then later re-labelled it as an “occupational phenomenon” caused by chronic stress in the workplace. WHO estimates that one in five children or teenagers and one in four adults will experience burnout in their lives. This was further supported by the World Economic Forum labelling burnout a “mental health pandemic” and saying it was the new “21st century disease.”

Deloitte weighed in on our ‘always on’ work culture and a Gallup study showed that there is a global epidemic of burned-out workers who are experiencing (1) mistreatment, (2) unmanageable workloads, (3) a lack of role clarity, (4) a lack of support from their management, and (5) unreasonable time pressures.

Burnout means we’re constantly feeling busy, under pressure and like we have no time. We feel harassed by our technology and social media feeds always pinging. We feel the need to reply to work emails on our phones at 8pm or on Sunday mornings, just to keep up with our other colleagues who may actually be in the office at that time… and our bosses are answering emails then anyway. This is burnout.

We bought in, we played ball, and in exchange we got burnout. But surely we’re living better lives, right? 

Not really. 

For a lot of people, things haven’t gotten any better. Technological gains and efficiencies have benefitted not individuals but corporations, which are constantly striving to be more efficient, nimble and agile so they can fend off the next round of innovative start-ups. 

We’re spending more time working, in increasingly demanding and stressful jobs with blurred work-life boundaries, and yet for the first time since 1930, we’re earning less relative income than those who came before us and we have less financial security.

We also no longer have job security. Instead we’re constantly on alert, waiting for the tap on the shoulder that signals we should clear out our desks along with 10% of our teammates — yet we’re told we’re not loyal anymore, and we’re “lucky” if we’re chosen to stay to work twice as hard once everyone else has left. (check out Daniel H. Pink’s classic-but-still-relevant book Free Agent Nation for more about the changing world of work).

Even though Millennials and Gen-Xers are the most highly educated generations, everything is changing so fast that we’re constantly being asked to get skills, then re-skill and re-skill again to remain relevant in the workforce. Yet, companies know that you might not stay and they might make your role redundant anyway, so they’ve all but done away with costly in-house training and we’re now asked to sort out all that extra accreditation in our own time and with our own money.

Meanwhile, the wealth gap continues to increase, many of us have huge university debt, no prospects of ever buying a house, and we won’t be able to retire until we’re 75.

This is not the future we were promised.

We’re running really fast. Who knows where, but we’re running, we’re busy, and that’s all that matters. Right?

No! This always-on, high pressure rat-race is making us sick. Burnout is proof that we can’t run the corporate hamster wheel and navigate the rotating door of mass layoffs and climb the ladder of education all at once. We just can’t do it all.

We need to fight burnout and to do that we need to regain the control and balance in our lives. We need more time for our families and friends, and more time to exercise and look after ourselves, or just more time to simply relax.

Why can’t we have that four-day workweek we were promised?

So, it’s not a cure, but seriously, why can’t we have a four-day work week? 

No, I’m not talking about cramming 40-hours of work into four days and being paid less for the privilege. I’m talking about delivering on that promise that greater technological efficiency means workers see some benefits: getting to work less hours each week or getting more time off for instance. 

We could do five 6-hour days a week, or four 8-hour days a week — I don’t mind, either is OK with me. 

Recent news stories applauded Finland’s prime minister, Sanna Marin, for wanting to introduce a 4-day work week. “I believe people deserve to spend more time with their families, loved ones, hobbies and other aspects of life, such as culture,” Marin, 34, is quoted as saying in August last year before she took office. 

Unfortunately, the Finnish Government couldn’t have run faster from these news stories, quickly clarifying that introducing a 4-day workweek was “not on the Finnish Government agenda.” The message was clear, although this is a nice idea, no one in power would seriously consider this. Gasp, think of the economy! 

But here’s the thing, some companies have trialled these systems (working less) and have actually shown that employees end up being even more productive! It’s a win-win, and a no-brainer.

So, there is some hope for change, we just all have to move to New Zealand where Perpetual Guardian recently made a 4-day workweek available to its employees after a successful trial, as reported by Smart Company. Perpetual Guardian employees can opt-in for a weekly rest day while still receiving their normal salaries as long as they continue to meet their productivity objectives. And just to be clear, the trial showed that employees who embarked on the reduced workhours option were more productive and reported lower levels of stress.

According to New Europe, Sweden has also been trialling a reduced hour workweek: “In Sweden, where the 6-hour-day has already been in place since 2015, the results showed that employees were happier, wealthier and more productive as they were still fully paid and customers were more satisfied.”

Now I know that this is a small sample, and not all industries or job types will be suited to reduced work hours, but it is true that for some circumstances and some jobs, this can be made to work, both for the employer and employee — and it just might help to make a small difference to the burnout epidemic that is sweeping the world.

Plus burned-out employees are leaving corporations in droves anyway, costing organisation a while lot of money, so surely we have to try something, and why not a four-day workweek?

OK? Good.

So, now can we get back to delivering on that promise?

Unfortunately, while a four-day workweek is a nice start and possibly something that might shift the dial a little bit in the fight against burnout, it certainly isn’t a cure.

So, where do we go from here? How can we make capitalism deliver on its promise? You remember, the promise of a better life for individuals, not just stable GDP growth and bigger corporate profits. 

One thing is for sure, our current democratic, capitalist approach is coming apart at the seams, in fact the world has just gone a bit crazy lately (dare I say it? … Trump and Brexit, what the heck?). Has anyone stopped to consider that maybe it’s because the current system is not delivering on that promise of a better future for our children and our children’s children?

Now, I’m not overly political, and I’m sure I don’t have all the answers, but I do know that I’ve experienced the corporate hamster wheel and the burnout that went with it, and I’m looking for change. 

I see some hope in New Zealand, where Prime Minister, Jacinda Ardern, announced that her government was launching a “different approach for Government decision-making all together” by delivering a Wellbeing Budget rather than the traditional budget focused solely on growing GDP. Here’s how Ardern put it during a speech in New York:

“Traditionally, success or failure in politics has been measured in purely economic terms. Growth, GDP, your trade deficit and the level of debt you carry. On those terms, you would call New Zealand relatively successful. But in the last few years the deficiency of such measures has become stark. So, we are establishing brand new measure of national achievement that goes beyond growth.”

“While at a global level economic growth has been unprecedented, the distribution of benefits has been uneven at the level of individuals and communities. …. But we also need to do better at lifting the incomes of New Zealanders and sharing the gains of economic growth.”

Ardern then goes on to outline other measures of success for her government that are focused on relieving poverty, ensuring equality, improving the environment, and supporting accessibility to education for all.

Who would have thought!? This is a government focused not only on making sure the country gets richer (GDP), but more than that, focused on making sure that its people have better wellbeing outcomes.

Is this the capitalist model that actually delivers the promised utopia, or at least moves us in the right direction? 

Only time will tell.

In the meantime, I’m serious about that four-day workweek. Let’s talk!


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Filed Under: Finding Happiness & Resiliency Tagged With: burnout, career change, change, cope with change, employee, employer, four-day workweek, future of work, happiness, plan for change, resilience, resiliency, stress, stress management, wellbeing, wellness

How to be happy – 50 science-backed ways to improve your happiness

12/01/2020 by Marie

Are you looking for some ideas or inspiration to help reduce anxiety, build resiliency, cope with the stresses of modern life or lift your mood?

Positive Psychology is a fairly new sub-field within the study of psychology. It is the study of happiness and looks at how people can live a more fulfilling, satisfying and meaningful life. There has been an explosion of research over the past couple of decades, and one thing is absolutely obvious: you can practice happiness.

Happiness is not about being in a constant state of joy, or about being on a constant high all the time. It’s about positivity and mental wellbeing. It’s enjoying the good times and being able to bounce back from the bad times. It’s grieving when we need to grieve and being resilient when we need resilience.

Take a read below of the top 50 science-backed activities you can incorporate into your life that are proven to help you be happy. Try one or try them all. Try them once or make them a part of your daily, weekly or monthly habits.

But remember, as author Stephen Covey said, “The key is not to prioritize what’s on your schedule, but to schedule your priorities.” So, if you want to be happier or reduce stress, anxiety and negative emotions, pick a few of the below options that work for you, and schedule them into your weekly planner.

50 tips for how to be happy

1. Get a pet or interact with animals

The research shows that interacting with pets increased cortisol levels, making you happier.

2. Build a growth mindset

Having a growth mindset means you never stop learning. Now research shows that it also impacts how you see the world and makes you more likely to thrive in life.

3. Practice smiling

Science shows that once you smile, feedback loops go back to the brain which reinforce feelings of joy and happiness.

4. Be authentic to yourself and your truth

Humanistic psychologists have shown that as their clients become more authentic, they become happier and their psychological wellbeing increases.

5. Reduce your commute time

There are many changes you can make to your life to impact your happiness levels, and one of them is moving closer to work or finding a way to reduce your commute time. It turns out that having a bigger house doesn’t make up for having a longer commute.

6. Plan a holiday

Holidays are great, we all know that — take them whenever you can. But did you know that the biggest boost in your happiness comes not from the vacation itself, but from the act of planning the vacation?

7. Take your lunchbreak and get outside in the sun

A recent study shows that spending time by the sea makes people happier. It also showed that just being outdoors makes you happier — preferably in a non-urban environment, but hey, we’ll take what we can get!

8. Make time for family

There is substantial research into the benefits of close social bonds, but this study looks at the economic impact of having a happy marriage, and a good social life. The results? Good relationships and social bonds not only make you happier, they also make you richer!

9. Meditate

There are many types of meditation, and they all help with happiness. Research shows that participants report feeling more positive emotions and more energetic.

10. Eat lots of fruit and vegies

There is increasing research linking a healthy body to a healthy mind, including this study that showed eating more fruit and vegies led to an increase in motivation and vitality.

11. Discover your purpose or meaning

This one is a no-brainer. Many, many studies have shown that having purpose or meaning is key to happiness. But how do you find your purpose? Check out this article for some inspiration.

12. Do some gardening and plant a tree

Not only does being around trees increase our mental wellbeing, it also has a positive impact on our immune system! Who knew?

13. Practice self-compassion

Give yourself a break! Constantly aiming to be better is exhausting and focusing on what’s ‘wrong’ or needs improvement can lead to negative self-talk. So make sure you balance things out with some self-love and positive talk, or even better, work to stop judging yourself altogether.

14. Be social

Humans are genetically wired to be social animals, after all there is strength in numbers! So make sure you take the time to be social, even if you’re busy or introverted. You could meet a friend for coffee or organise a group to have dinner.

15. Buy some happiness

Let’s be clear: money doesn’t buy happiness (as long as you have enough to cover your basic needs). But you can use money to pay someone else to do the things you don’t like and free up some time for you to do things that will bring you joy.

16. Cut down on sugar

I’m so sad to see this one on the list, but not only is sugar bad for our waistlines, it may also increase our long-term risk of mental health disorders according to this study. Best to limit sugar to special occasions if you can.

17. Find happy people to be around

Sometimes we need to protect ourselves and cut toxic relationships out of our lives. But, have you stopped to consider the impact your partner’s happiness has on your life? Research shows that people with happier partners live longer! A thought worth considering when you’re dating. If that ship has sailed, then why not do something nice for your partner to bring a smile to their face once you’ve finished reading this article?

18. Find time for your close friends

Life gets busy, we know, but it’s important to keep your relationships strong, particularly as you age. This recent study shows that having just one strong friendship is enough to stave off mental decline as we age.

19. Find or create moments of awe in your life

Studies show that experiencing moments of awe makes us moregenerous and patient, and helps you deal with stress better.

20. Prioritise positivity

This is a tried and tested hypothesis and it’s true: how you see the world impacts your mental wellbeing. Or put another way, your beliefs affect your emotional experiences. Why not try this little trick to bring some more positivity into your life?

21. Have a family meal

We know that being social is important, so family mealtime is a no brainer, we have to eat so why not do it together? But what you may not know is that eating together benefits your kids’ mental and physical health. So, try to prioritise at least one family meal per day where you put phones and distractions away and be present with each other!

22. Have a laugh at yourself

You might think that people who are self-deprecating have lower self-esteem, but this study shows it’s the opposite, and people who make fun of themselves are in fact happier and better socially adjusted.

23. Learn to forgive your mistakes and accept yourself

It’s one thing to practice positive self-talk, but why not take it even further and forgive yourself altogether and accept your faults. In this study, acceptance was the habit that was most strongly linked to life satisfaction.

24. Try yoga

Yoga is a mind-body practice that has risen in popularity over recent decades, and it has also recently been proven to help people with depression.

25. Get creative

Find a passion and get creative, you could try writing, dancing, acting, cooking, painting or any number of other creative pursuits. No matter what you choose, one thing is sure, being creative helps people deal with trauma and is helpful to both physical and mental wellbeing.

26. Have (a little bit of) chocolate

Studies into how eating chocolate impacts mood showed either an improvement in mood or a reduction of negative mood.

27. Get a dog

Having a dog has been proven to increase physical health — after all you have to take them for walks. But dogs are also good for mental health too. Studies show that owning a dog reduces a person’s risk of premature death by up to a third!

28. Be kind

Kindness increases happiness, energy, the love hormone (oxytocin), pleasure and it even increases your lifespan. It’s also really easy to practice and has recently started a global movement you can get involved in #RandomActsOfKindness

29. Attend a spiritual retreat

A study showed that people who attend spiritual retreats report greater psychological well-being and show retreats may increase levels of “feel-good” hormones in the brain.

30. Build your work friendships

Positive and warm relationships at work can make us feel happier and healthier, while also increasing productivity.

31. Take a break or limit overuse of social media

We’ve all heard the doomsday reports on the negative effects of social media. It turns out the key to social media is to be active in your use (not passive). When used actively to build or maintain social ties, social media can be a positive force, but beware of passively scrolling through feeds for hours — this can lead to liking yourself less and feeling envy. Also taking a week off can boosts well-being too. In the end, the research says to use social media wisely, deliberately and sparingly.

32. Take a moment to look at nature

On your way to work? Popping into the shops? Wherever you are, be sure to stop and smell the roses, or at least notice them. Research says that observing nature — wherever you may be — will make you feel happier.

33. Cook a new recipe for dinner

Cooking is a form of self-care and cooking for others is a way of nurturing people and sharing a meal is a great way to create deeper social bonds.

34. Practice loving kindness

Research has shown that helping others through acts of charity or volunteer work can make you feel better and happier, but more recent research finds that simply wishing someone well may have a similarly positive effect on our moods.

35. Get active

A study that examined data from almost 34,000 people has found that as little as one-hour of exercise per week, regardless of intensity, can help to prevent depression. So, get out there and something, anything, for just an hour and you can reap the benefits!

36. Give up smoking

Sorry smokers, I know it feels like everyone is ganging up on you, and I don’t have good news for you either. Research shows that giving up smoking is linked to greater happiness and elevated mood.

37. Get enough consistent sleep

Recent research has suggested sleep should be considered a major public health concern, and shows that the effects of a good night’s sleep are as beneficial for our happiness and well-being as winning the lottery might be!

38. Play some happy music

Music has not only been proven to help people with anxiety and depression, but it is also a major key to happiness, alleviating pain, keeping your brain healthy and improving mood.

39. Take control over your life

Developing greater control over your life can help you make important life decisions and feel less overwhelmed, stuck and lost. Read on for 7 ways to take control of your life.

40. Go for a hike in the mountains or a walk along the beach

Researchers have found that simply going for a leisurely walk can improve mood and boost subjective well-being, particularly for adults who are normally sedentary.

41. Go outside

The findings are in: the more green space in the neighbourhood, the happier people report feeling. Quite simply, if you want to feel better, just go outside.

42. Be generous

Research shows giving to others activates an area of the brain linked with contentment and the reward cycle. So, performing selfless acts makes you happier.

43. Get a cat

You either love ’em or hate ’em, but the benefits are clear, cats make our lives happier and healthier.

44. Join a choir or sing with friends

Music helps to synchronise our bodies and our brains, making it the perfect social glue. Participants in a sing-along reported feeling closer and more connected because of the experience of singing together.

45. Do some volunteer work

Research has shown that volunteering is rewarding in and of itself, and helping others is a way to higher individual wellbeing.

46. Set some goals and work to achieve them

Research shows that people who are making progress toward or are achieving meaningful goals are happier. Whether they’re health and fitness goals, or family goals, or work goals, the key is to be making progress.

47. Practice gratitude

In positive psychology research, gratitude is strongly and consistently associated with greater happiness. Gratitude helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships. One tip that has shown results is to keep a gratitude journal.

48. Forgive others

Forgiving others is a great way to let go of negativity. Follow this guide to work through the 9 steps to forgiving someone.

49. Have sex with someone you love

A number of studies have shown that sex is a key ingredient of a happy marriage — producing and ‘afterglow’ that can last up to two days.

50. Chasing happiness can have the opposite effect!

Beware chasing happiness for the sake of happiness. The above tips are all great activities you can pursue that have been proven to increase happiness and/or decrease negative moods and feelings. But it’s worth pointing out in our last tip that simply chasing happiness is not the way to find it.

Conclusion

The research shows that you can’t chase happiness, but you can fill your life with new and novel experiences, preferably shared with friends and family, that bring meaning to your life and the lives of others. If you can find the balance between the activities that you choose, and those you must do (often your day job), you might just succeed in finding happiness.

Ever wondered how to be happy? Are you looking for a few ideas or some inspiration to help reduce anxiety, cope with the stresses of modern life, or lift your mood? Here are 50 science-backed activities you can incorporate into your life that are proven to help you be happy.

Try one or try them all, try them once or make them a part of your daily, weekly or monthly habits.

But remember, as author Stephen Covey said, “The key is not to prioritize what’s on your schedule, but to schedule your priorities.”

So, if you want to be happier or reduce stress, anxiety and negative emotions, pick a few of the below options that work for you, and schedule them into your diary to make them habits.

“Work is a rubber ball. If you drop it, it will bounce back. The other four balls—family, health, friends, integrity—are made of glass. If you drop one of these, it will be irrevocably scuffed, nicked, perhaps even shattered.”

Gary Keller

Share your tips for a happier life below! We’d love to hear them.


Don’t miss out! In 2020, we’ve got a jam-packed editorial calendar of science-backed content on topics like ‘the power of being bored’ and ‘the importance of finding ‘flow.’’ There will be reviews of books, research and talks in the positive psychology space, and we’ll be launching a new podcast called Happiness for Cynics. Don’t forget to subscribe so you don’t miss out!

Filed Under: Finding Happiness & Resiliency Tagged With: happier, happiness, happy, inspiration, mental health, mental wellbeing, resilience, resiliency, wellbeing, wellness

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