The Happiness Equation: Know what makes you happy and what doesn't
Big ideas from the book The Happiness Advantage by Shawn Achor
Happiness is not the belief that we don't need to change; it is the realization that we can - Shawn Achor
The Happiness Myth
Happiness is often seen as a reward for success. But what if it's the other way around? In this book, Shawn Achor argues that happiness is the key to success, not the other way around. By focusing on happiness, you can improve your performance, relationships, and overall life satisfaction.
Most of us think that the happiness equation looks like this
Work Hard -> Success -> Happiness
But in reality:
Happiness + Positive Mindset -> Success
The Happiness Equation
Achor introduces a formula for happiness:
H = S + C + V + E.
Happiness (H) is a product of Set point (S), Circumstances (C), Voluntary activities (V), and Effort (E). While S and C are largely fixed, V and E are within our control.
H: Happiness
S: Set point - This is your genetic predisposition towards happiness. It's essentially your baseline level of happiness (genetics do play a role here).
C: Circumstances - These are your external conditions like wealth, health, relationships, and job satisfaction.
V: Voluntary activities - These are conscious choices you make, like practicing gratitude, meditation, or spending time with loved ones.
E: Effort - This refers to the intentional actions you take to increase your happiness, such as learning new skills, setting goals, or seeking challenges.
The rough contributions are:
Set Point (S): 50%
Conditions (C): 10%
Voluntary Activities (V): 40%
Extras (E): Variable, included in the total with V.
While your genetic makeup (S) and external circumstances (C) contribute to your happiness, the most significant impact comes from your voluntary activities (V) and the effort (E) you put into cultivating happiness. This means you have more control over your happiness than you might think!
The Fulcrum and the Lever
"Give me a lever long enough and a fulcrum on which to place it, and I shall move the world." --Archimedes
Our mindset is the fulcrum upon which our potential, the lever, rests. By strategically shifting our perspective, we can dramatically increase our capacity for success and fulfillment. It's akin to finding the optimal point to place a lever to lift the heaviest load.
With the right mindset (fulcrum) and a clear focus on our potential (lever), we can overcome significant challenges and achieve extraordinary results.
The Tetris Effect
Our brains can be trained to spot patterns of possibility and success. Focusing on positive outcomes and solutions rewires the brain to identify opportunities more frequently.
The more you focus on the positive, the more your brain expects it.
The Zorro Circle
By first limiting the scope of our efforts, we can gradually expand our sphere of power.
Start with small, manageable goals and gradually expand. This controlled approach helps in regaining control during challenging times and leads to more significant achievements.
The Power of the Brain
The brain is a learning machine, constantly rewiring itself based on experiences. By focusing on positive experiences, you can rewire your brain for happiness and success.
"Happiness is a habit, and like any habit, it takes time and effort to develop."
The 20-Second Rule
Reduce barriers to positive habits and increase barriers to negative ones. Making it easier to start beneficial habits can lead to significant changes over time.
Lowering the activation energy for habits we want to adopt can make it easier to get started.
The Social Connection
Humans are inherently social creatures. Strong relationships contribute significantly to happiness. Investing time in building and nurturing relationships is crucial for overall well-being.
People who have strong social connections are happier, healthier, and live longer.
The Power of Gratitude
Gratitude unlocks the fullness of life. It allows you to wake up each day and say, 'I am fortunate.
Gratitude is a powerful tool for increasing happiness. By focusing on what you have, rather than what you lack, you can shift your perspective and improve your overall outlook.
The Importance of Physical Well-being
Taking care of your physical health is essential for happiness. Regular exercise, a healthy diet, and sufficient sleep contribute to both physical and mental well-being. "Your body is your temple. Treat it with respect."
The Mind-Body Connection
Mind and body are interconnected. Stress and negative emotions can manifest as physical symptoms. Practicing relaxation techniques like meditation and yoga can help manage stress and improve overall well-being.
The Power of Positive Thinking
"The mind is everything. What you think you become."
Positive thinking can significantly impact your life. By focusing on the positive aspects of situations, you can improve your mood, problem-solving abilities, and resilience.
The Role of Optimism
Optimists tend to be happier and more successful than pessimists. By cultivating an optimistic outlook, you can increase your chances of achieving your goals.
Optimism is the faith that leads to achievement. Nothing can be done without hope and confidence.
Overcoming Challenges
Challenges are inevitable. However, your perspective on challenges can make a significant difference. Viewing challenges as opportunities for growth can help you build resilience and increase happiness. "The only way to do great work is to love what you do."
The Importance of Purpose
Having a sense of purpose in life contributes to happiness and fulfillment. Identifying your values and passions can help you find your purpose. "Your purpose in life is to find your purpose and then give your whole heart and soul to it."
Creating a Happiness Plan
Creating a happiness plan involves setting specific goals for increasing happiness. By tracking your progress and making adjustments as needed, you can cultivate lasting happiness.
Happiness is not something you postpone for the future; it is something you design for the present.
The Ripple Effect of Happiness
Your happiness can positively impact those around you. By spreading happiness and positivity, you can create a ripple effect that benefits everyone.
The greatest happiness you can give another is the conviction that you are on their side.