Positive Psychology and the Science of Sustained Happiness

David D Nowell PhDwww.DrNowell.com

www.DrNowell.com

DavidNowell

DavidNowellSeminars

Overview

• What is Positive Psychology?• Why happiness?• 11 happiness activities• Supporting resilience• Maximizing your brain’s built-in hard-wired

reward-and-planning system• Preferred States Inventory: Identifying your

unique motivational blueprint

Appendix J

WHAT IS POSITIVE PSYCHOLOGY?

Is there a “negative psychology”?

• Anger: 5,584• Anxiety: 41,416• Depression:

54,040

• Joy: 415• Happiness:

1,710• Life

satisfaction: 2,582

Happiness

Appendix A /B

Happiness

• Pleasure, happiness, contentment?– Evans, 2008

• Love of life– Abdel-Khalek, 2007

Happiness

• Hedonia and eudamonia

Happiness

• Hedonia and eudamonia– the better course of action is not always the one

that satisfies the current desire or even an abiding desire.

Key findings

Kraft & Pressman, 2012

WHY HAPPINESS?

Happier people…• Are half as likely to die• Half as likely to be disabled• Live longer than average• Have better health habits • Have lower blood pressure• Have more robust immune systems• Are more productive on the job• Have higher incomes• Are able to tolerate more pain

“I feel uneasy about the company I’m with…religionists, philosophers, yearners, utopians, Pollyannas, rather than the tough-minded scientists I admire so much more.”

Feeling good

Functioning well

Feeling good

Functioning well

Feeling good

Functioning well

Feeling good

Functioning well

“PERMA”Positive emotions

Engagement / flowRelationships

“bad is stronger than good” (Baumeister et al, 2001)

Framingham Heart Study

“…happiness, like health, is a collective phenomenon.”

Gilbert et al, 2009• interview someone who has attained your goal

Is there a happiness “set point”?

Lyubomirsky, S. (2007)

• Fujita & Diener, 2005– 24% of sample changed significantly over time

11 HAPPINESS ACTIVITIES

Building on Strengths

www.viacharacter.org

KNOWLEDGE & WISDOM1. Creativity2. Curiosity3. Love of learning4. Wisdom / perspective5. Open-mindedness

COURAGE & FIRMNESS6. Bravery7. Persistence8. Integrity9. Vitality

HUMANITY & LOVE 10. Give & receive love11. Kindness12. Social intelligence

JUSTICE & FAIRNESS13. Citizenship14. Fairness15. Leadership

TEMPERANCE 16. Forgiveness / mercy17. Modesty / humility18. Prudence19. Self-regulation

TRANSCENDENCE / SPIRITUAL 20. Appreciate excellence / beauty21. Gratitude22. Hope23. Humor24 Spirituality

COURAGE & FIRMNESS6. Bravery7.

Persistence8. Integrity9. Vitality

TEMPERANCE 16. Forgiveness / mercy17. Modesty / humility18. Prudence

19. Self-regulationTRANSCENDENCE / SPIRITUAL 20. Appreciate excellence / beauty21. Gratitude22. Hope23. Humor24 Spirituality

Applying strengths in counseling

• Seligman et al, 2005

“Strengths” and “talents”

• Energizes you• Feels like the “real you”• Leads to peak performance

• Most common across cultures– kindness, fairness, authenticity, gratitude, and

open-mindedness• Most associated with well-being in US and

Swiss sample– love, hope, curiosity, zest, and gratitude

Peterson & Park, 2009

Journaling

• Trauma• Physical rehabilitation• Romantic breakup

Journaling

Mankad et al, 2009

Journaling

Lewandowski, G. (2009).

gratitude

Gratitude

The Gratitude ExerciseAt the end of each day, after dinner and before going to sleep, write down three

things that went well during the day. Do this every night for a week. The three things you list can be relatively small or large in importance. After each positive event on your list, answer in your own words the question: “Why did this good thing happen?”

Seligman et al (2005)

Koo & Algoe (2008)

Byrd-Craven, J., Geary, D. C., Rose, A. J., & Ponzi, D. (2008). “Co-ruminating increase stress hormone levels in women”

gratitude

Savouring

• relishing • cherishing • treasuring • reveling • basking • luxuriating • marveling • delighting • revering

gratitude

How to savour

• slow down• pay attention • use all your senses • stretch out the experience • reflect on your enjoyment

Mihaly Csikszentmihalyi

• Cultural context– Moneta, 2004

Japanese subjects

• Cultural context– Moneta, 2004

Chinese subjects

Applications of Flow

Trackyourhappiness.org

“not exercising is like taking depressants”

– Tal Ben-Shahar

Physical Exercise

• Neurotrophic factor• Hippocampal growth• Counteract stress-related hormones• Addictions• Attention / focus• Age-related cognitive decline• Anti-depressant qualities

Physical Exercise

• Effective antidepressant benefits among older adults– Blumenthal et al, 1999– Alfermann & Stoll, 2000– McAuley, 2010

• And among children– Biddle & Asare, 2011

• Higher “dose”?– Courneya et al, 2014

• Add-on strategy for treating depression?– Mura et al, 2014

• Resistance to colds– Montagne, 2010

• Improved sleep– Reid et al, 2010

• Improved heart rate variability (HRV)– Segerstrom et al, 2011

Optimism

• Hope• Self-efficacy• Goal-setting

what IS vs. what COULD BE

Appendix G

what IS…

…what COULD BE

• Hope–Pathways thoughts – what causes what–Agency thoughts – who causes what

Appendix C / D

• Hope–Academics–Athletics–Physical health– Social connection

• Accentuating Hope–Pathways thoughts• Break big goal into steps• Concentrate on 1st subgoal• Mentally rehearse; how will you handle roadblock?• Who do you know, who can you get to know, to give

you advice?• What new skills will you need to learn to reach your

• Accentuating Hope–Pathways thoughts–Agency thoughts• Recognize that YOU have chosen the goal• Practice self-talk• Recall your successes• Ask yourself “how am I doing”? Check in.• Be clear on the “why” of your goals.

Self-efficacy

• Hank: “I have things I need to do to improve my marriage, my health and my financial situation, but I honestly believe that I have zero chance of actually making any of those three things actually get better. ”

The Self-esteem

Abacus

Goal-setting

Appendix H

• High school students and leisure– Erickson & Compton, 1982– Glancy, Willits, and Farrell, 1986

• Vacation satisfaction– Nawijn, Marchand, Veenhoven, & Vingerhoets,

2010• Older adults and life satisfaction– Heo, Lee, McCormick, & Pedersen, 2010

How many hours do the British work?

In 1870: 2970 hours per year

In 1870: 2970 hours per yearIn 2012: 1654

In 1870: 2970 hours per yearIn 2012: 1654 (1728 for Australians)

Ilona Bonniwell

www.TheTimeParadox.comclick “surveys”

Relationships

"By far the greatest predictor of happiness in the literature is intimate relationships"

– Sonja Lyubomirsky

Rilling et al, 2012

Appendix J

Gable & Reis, 2010

the challenge of a “but-free day”

Fiese et al, 2002

Lyubomirsky, S., et al, 2005

HUMANITY & LOVE 10. Give & receive love

11. Kindness12. Social intelligence

Kindness

Appendix J

Forgiveness

• Decisional forgiveness• Emotional forgiveness• Expressing forgiveness• Restoration

– Worthington, 2003

Do you want to be right?Or do you want to be in relationship?

Appendix E

Religion, Meaning and Depth

Alain de Botton

Abdel-Khalek, 2007

10% 100%

$1 $2 $3 $4 $5 $6 $7 $8 $9 $10

High self-esteem

Feeling happy

Others’ approval

Getting along well with others

21 “life bucks”

10% 100%

$1 $2 $3 $4 $5 $6 $7 $8 $9 $10

High self-esteem

Feeling happy

Others’ approvalGetting along well with others

21 “life bucks”

11 Happiness activities

• Use your strengths• Journaling• Gratitude• Savouring• Flow• Physical exercise

• Optimism and hope• Relationships• Kindness• Forgiveness• Meaning

“replicability of results”

SUPPORTING RESILIENCE

“Positive developmental outcomes despite adverse experiences”

• Assets / risks• Protective processes /

vulnerabilities•Competence / adversity

Three Keys to Family Resilience

• Family belief systems

• Organizational patterns

• Communication processes

Walsh (2006)

Family Belief Systems

• Making meaning of adversity

• Positive outlook

• Transcendence and spirituality

Organizational Patterns

• Flexibility

• Connectedness/Cohesion

• Social and economic resources

Communication Processes

• Clarity

• Open emotional expression

• Collaborative problem solving

Resilience and Culture

Resilience

“Resilience is often the most commonly observed outcome trajectory following exposure to a potentially traumatic event.”

(Bonanno 2005)

Positive outcome after spinal cord injury

• living a normal life, just doing things differently

• overcoming challenges: determination to succeed

• using the resources available to me

Post-traumatic Growth

Post-traumatic Growth Inventory

I established a new path for my life.I know better that I can handle difficulties.I changed my priorities about what is important in life.New opportunities are available which wouldn't have been

otherwise.I have more compassion for others.I discovered that I'm stronger than I thought I was.I have a greater sense of closeness with others.

Tedeschi & Calhoun (1996)

• Strategies• Strengths• Resources• Insights

Neuroplasticity

“NeuroMalleability”

• Physical Exercise• Novel Learning Experience • Sleep• Nutrition• Stress Management / Meditation

UNDERSTANDING YOUR BRAIN’S REWARD-AND-PLANNING SYSTEM

What’s your “one thing”?

Appendix F

Image: wikimedia commons

Cortico-striatal loop

The reward-and-planning system

Goal / State

Identify Tasks

Sequence/ Problem solve

Block Distractions

Ways the reward-and-planning system can go wrong

• Dante: “My biggest problem is that I want to do everything all at once!”

• Inna: “I just get blank. I usually start sitting more slouched, hold my head with my left hand, ….you freeze and instead of being able to think of alternatives, you start thinking to yourself that you cannot find a logical answer and you are tempted to avoid it as if it poses a threat somehow to you.”

• Hank: “I have things I need to do to improve my marriage, my health and my financial situation, but I honestly believe that I have zero chance of actually making any of those three things actually get better. ”

Goal / State

Identify Tasks

Block Distractions

Goal / State

We don’t do anything we’re not motivated to do

Goal / State

OBSTACLES• Insight• Disconnect from values• Diminished options• Overly influenced by externals• Too busy with current activity

Goal / State

STRATEGIES• Identify the goal-behind-the-

goal (what do you want to feel?)

• Letter from the future

Goal / State

Identify Tasks

Identify TasksOBSTACLES

• Working memory• Understanding cause-

effect• Self-efficacy• Role models

Identify Tasks

STRATEGIES• Coaching• Interview someone who’s

already done it• Vocational counseling

Goal / State

Identify Tasks

• Dante: “My biggest problem is that I want to do everything all at once!”

OBSTACLES• Working memory• Self-efficacy• Learned helplessness

STRATEGIES• Coaching• Mind-mapping software / apps• Review your successes and strengths:

What evidence do you have that you CAN do this?

• Psychotherapy

easy hard

STRATEGIES• Coaching• Mind-mapping software / apps• Review your successes and strengths:

What evidence do you have that you CAN do this?

• Psychotherapy

Goal / State

Identify Tasks

Block Distractions

OBSTACLES• Field dependent

(sensitive to novelty)• Difficulty determining

saliency• Working memory• Easily discouraged

Block Distractions

STRATEGIES• The Body Double• Pomodoro Technique• StayOnTask app• Increase salience (what’s

in it for me?)

Increase salience

StayOnTask app

Goal / State

Identify Tasks

Block Distractions

Goal / State

OBSTACLES• Picked wrong task• Picked wrong goal (“state”)

Goal / State

STRATEGIES• Maintain boundaries• Ask “what about this do I

want?”• Get clear about your unique

motivational blueprint.

Oppositional-defiant disorder as a

learning disorder

Goal / State

Identify Tasks

Block Distractions

PREFERRED STATES INVENTORYIdentifying Your Motivational Blueprint

Dopamine is the neurotransmitter of:

• Reward• Motivation• Woo hoo!• Yay!• Happy• Success• Pride• Orgullo• Stoltz

What does dopamine feeeel like?

Quick: Name one thing your child is crazy about

Quick: Name one thing you are crazy about

04/10/2023 278

04/10/2023 279Nummenma et al 2014

Peak experiences

• Looking at old pictures. • My mother FINALLY getting on the Internet! • Being somebody important in someone else’s life. • Realizing you have done the right thing no matter how

badly it hurts.• Finishing an article or writing project. • Paddling out at the crack of dawn with no one around.• Going to your girlfriends play and turning to your friend to

say, "That's my girl."• The comfortable silence between the closest of friends. • Rising before sunrise to ride horses.

• Soft pajamas. • Kissing your boyfriend for the first time. • The sound of natural running water.• Watching your kids sleep (finally) after a long day. • Smelling rain.• Checking something off your to-do list.• Thinking of an ex- and smiling without being sad.• Learning how to change a tire all by yourself.• Finding a $5 bill in an old jacket pocket.• Having the car packed to perfection, just waiting for you to

get behind the wheel and go!

Preferred States InventoryAppendix G

1. Call to mind a “peak” moment– When was this?– Who was there?– Where were you?

2. Clarify sensory detail– What exactly did you see?– What were you hearing?– Was there texture? Temperature?– Were there smells?

Preferred States Inventory

3. Identify the highlight moment– What was the very best part of all that? If you had

to choose just one moment?

4. Say hello to your body – What were you feeling, in your body, right in the

middle of all that?– Where exactly – in your body – did you feel that?– What words would describe that feeling?

Preferred States InventoryAppendix G

1. Call to mind another “peak” moment– When was this?– Who was there?– Where were you?

2. Clarify sensory detail– What exactly did you see?– What were you hearing?– Was there texture? Temperature?– Were there smells?

3. Identify the highlight moment– What was the very best part of all that? If you had

to choose just one moment?

4. Say hello to your body – What were you feeling, in your body, right in the

middle of all that?– Where exactly – in your body – did you feel that?– What words would describe that feeling?

• Walk through the 4 steps again, with other peak moments (mix it up - find big moments as well as smaller moments, and find experiences from last week as well as from 10 years ago)

• After you’ve walked through 10 or 15 of your best moments, notice what patterns and themes show up for you

• What do you like to feeeeel? In your body? What are your preferred states?

Overview

• What is Positive Psychology?• Why happiness?• 11 happiness activities• Supporting resilience• Maximizing your brain’s built-in hard-wired

reward-and-planning system• Preferred States Inventory: Identifying your

unique motivational blueprint

UIGSNBLKADNQ

“Until I got still, nobody but little kids and dogs noticed the beautiful quiet.”• Unique• Intention• Gratitude• Savoring• Nagging/open question• Best thing I hadn’t noticed yet

Appendix I

UIGSNBLKADNQ

“Until I got still, nobody but little kids and dogs noticed the beautiful quiet.”• Lighten the load (forgiveness)• Kindness• Audacious goal• Doubts?• New-self exercise• Quiet

www.slideshare.net/dnowell

Enough happiness to keep you sweet;Enough trials to keep you strong;

Enough sorrow to keep you human;Enough hope to keep you happy;

Enough failure to keep you humble;Enough success to keep you eager;

Enough friends to give you comfort;Enough wealth to meet your needs;

Enough faith to banish depression;Enough determination to make each day better than yesterday.

Let’s stay in touch!

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@davidnowell David Nowell Seminars

David D Nowell PhD

addictions

Eating disordersWhere are you

when you are eating?

Hope comes from believing your efforts can make a difference

Carol Dweck and colleagues gave children a fairly simple puzzle and told half the kids a comment that told them they were smart and the other half that they must have worked hard to solve the puzzles. Then they offered them a choice of simple or challenging puzzles. 90% of the kids who were praised for effort chose the difficult puzzles; a majority of the kids who were praised for intelligence chose the easier ones. Then all the kids were given some difficult puzzles. Then some that were about as easy as the initial ones. The “work hard” kids did 30% better than they had in the initial scores, while the “intelligence” kids scores declined by 20%.

A. Cimpian et. al (2007). “Subtle Linguistic Clues Affect Children’s motivations,” Psychological Science, 18:314-316.

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