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The art of
Photo by Marina del Castell [link]
self-coaching
Ed Batista
CLASS 5: HAPPINESS
Fall 2017
Photo by Theresa Thompson [link]
Happiness 20 mins
Strategies 30 mins
Strengths 20 mins
A conversation 20 mins
For next time… 5 mins
Agenda
Positive
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psychology
Positive
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psychologyEudaimonia
The highest human aim
Flourishing or fulfillment
Distinct from mere pleasure
Positive
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psychologyEudaimonia
Happiness does not lie in amusement…
…but in virtuous activities.
~Nicomachean Ethics, Book X Ch 6
Eudaimonia?
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Flourishing?
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Happiness
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Happiness
It matters
But more isn’t always better
Happiness
Can it be pursued?
Or must it ensue?
Happiness
Viktor Frankl
Happiness must happen
Martin Seligman et al
Happiness = Genetic Set Point
+ Life Circumstances
+ Intentional Activities
Genetic
Set Point
(50%)
Intentional
Activities
(40%)
(10%)
Life Circumstances
Happiness
Beware!
(50%)
(40%)
(10%)
Facts & myths
Facts & myths
Fact: Variance among individuals in the sample
Myth: Sources of each individual’s happiness
Facts & myths
Fact: Our genes influence our happiness
Myth: Your genes = 50% of your happiness
Facts & myths
Fact: Circumstances matter less than we think
Myth: Circumstances = 10% of your happiness
Facts & myths
Fact: Hedonic adaptation diminishes impact
Myth: Circumstances don’t matter
Facts & myths
Fact: Money ≠ Happiness
Myth: It’s irrelevant
Facts & myths
Myth: Intentional activities = 40% of happiness
Fact: They can have a significant impact
Why does this matter?
Change
Large goals Break into components
Celebrate small victories
Experiment
Agency
Happiness
Photo by Marina del Castell [link]
strategies
Happinessstrategies
Sonja Lyubomirsky, UC Riverside
What activities have a demonstrable impact?
Happinessstrategies
Gratitude Savoring
Optimism Commitment
Overthinking Coping
Kindness Forgiveness
Relationships Spirituality
Engagement (Flow) Your Body
Happinessstrategies
Gratitude Savoring
Optimism Commitment
Overthinking Coping
Kindness Forgiveness
Relationships Spirituality
Engagement (Flow) Your Body
Flow
Mihaly Csikszentmihalyi, Claremont
(Cheek-sent-me-high)
Skill
BOREDOM
ANXIETY
Challenge
Happinessstrategies
Gratitude Savoring
Optimism Commitment
Overthinking Coping
Kindness Forgiveness
Relationships Spirituality
Engagement (Flow) Your Body
Taking care
Meditation
Exercise & rest
Smiling & laughing
Grouped for convenience?
Treat them as distinct strategies?
of your body
Happinessstrategies
Gratitude Savoring
Optimism Commitment
Overthinking Coping
Kindness Forgiveness
Relationships Spirituality
Engagement (Flow) Your Body
Happiness
No optimal mix
Highly personalized
strategies
Happiness
Contingent on…
Naturalness
Enjoyment
Values
Absence of guilt or pressure
strategies
Character
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strengths
Character
Martin Seligman, Christopher Peterson, et al
How do we achieve eudaimonia?
How do we live the good life?
strengths
Character
Values in Action (VIA) Institute
Studied cultures, philosophies, religions
Identify universal* values Eudaimonia
strengths
Character
“Manual of the Sanities”
DSM for positive psychology
Classification scheme: 6 virtues 24 strengths
strengths
6 universal*virtues
Wisdom
Courage
Humanity
Justice
Temperance
Transcendance
Wisdom
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Cognitive
Acquisition & use of knowledge
Wisdom
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Creativity
Curiosity
Judgment
Love of learning
Perspective
Courage
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Emotional
Accomplish goals in the face of resistance
Courage
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Bravery
Honesty
Persistence
Zest
Humanity
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Interpersonal
Tending & befriending others
Humanity
Photo by Joe Shlabotnik [link]
Kindness
Love
Social intelligence
Justice
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Civic
Healthy community life
Justice
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Fairness
Leadership
Teamwork
Temperance
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Intra-personal
Auspicious self-restraint
Temperance
Photo courtesy of Willpowered [link]
Forgiveness
Humility
Prudence
Self-regulation
Transcendence
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Connection to something beyond ourselves
Transcendence
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Appreciation of beauty & excellence
Gratitude
Hope
Humor
Spirituality
6 universal*
*Valued in almost all cultures & traditions
Too abstract to test reliably
(Because, social scientists)
virtues
24 strengths
Items in your VIA report
Distinct path to a virtue or
Process that defines a virtue or
Means by which a virtue is enacted
VIA report
Not talents (innate abilities)
Or skills (abilities we develop)
Or aptitude, proficiency or potential
VIA report
Ownership, celebration & frequency of use
Remember…
A map is not the territory it represents.
~Alford Korzybski
Signaturestrengths
Signature
Martin Seligman
The good life is “Using your signature strengths
every day in the main realms of your life
to bring abundant gratification and
authentic happiness.”
strengths
Signature
Characterized by…
Sense of ownership & authenticity
Interest in continuous learning
Feeling of excitement
Desire to use it
Invigoration
strengths
Consider your
Which items evoke for you…
Sense of ownership & authenticity?
Interest in continuous learning?
Feeling of excitement?
Desire to use it?
Invigoration?
results
Complete a
Step 1: Your signature strengths
(Influenced but not dictated by VIA results)
Step 2: Associated life experiences
(Be brief; professional & personal realms)
worksheet
To sum up
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Happiness (eudaimonia) matters
Intentional activities do, too
Intrinsic motivation is key
Signature strengths point the way
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Resilience
56 questions
Same as in Reivich & Shatté
Go with your gut & don’t deliberate
Quotient
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Resilience
Do it before the Reivich & Shatté reading
Complete the assessment (10 mins)
Then score it (10 mins)
Quotient
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ResilienceStories Worksheet
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Resilience
Complete after the Reivich & Shatté reading
Prep for a small-group discussion
Brief notes & focused reflection
Stories Worksheet
Other items…
Sharpies & stretchies, please
Slides will be posted on my site
Weekly assignment due Tuesday 9pm
1:1 meetings today in B206 (the usual room)
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