Drawing of a comedian telling jokes.

Find Your Funny Bone

What do you get when you put an introverted mechanical engineering student on a stage telling jokes in front of 150 people for 10 minutes? For Nick Seymour, a senior at Iowa State University, it was sheer perspiration-infused terror. “Being on stage was one of my biggest fears,” says Nick, whose worst subject in high school was speech class. “I am this boring guy who sits in the corner and works on math.” So how did that guy find himself here, microphone in hand, sweating it out in front of a huge crowd? Nick’s performance was the final in his honors Comedy College course taught by professional comedian and instructor Gavin Jerome along with ISU economics professor Peter Orazem. Nick signed up for the class to work on his interpersonal skills. Throughout the semester, Nick and other fellow future engineers, mathematicians, psychologists and business leaders learned how to craft and write jokes, bounce ideas off each other, work the crowd and, at the end of the course, showcased their efforts in front of a live audience. The goal of the class is not to learn how to be a professional comedian, although Peter and Gavin agree that a few students have been good enough to make a living doing it, but rather an opportunity to use comedy and humor to learn life lessons such as how to overcome fears of public speaking, build confidence and improve communication. Not everyone is a natural comedian. In fact, most of us aren’t. But, just like any skill, the use of humor and other techniques used in performing comedy or having a comedic mindset can be strengthened with practice and are useful in almost any social situation. “If you want to work in a team environment and get along with your co-workers, then a sense of humor and comedy training make you more likable and able to create rapport, reduce tension, facilitate communication and increase cooperation,” Gavin says. The World Is a Stage If we are shy turtles, humor can coax us out of our shells. If we are trying to break the ice with others, making people laugh can relieve stress and make awkward situations less so. Laughter and humor are ways to strengthen our bonds socially, improve relationships, lower stress and let down our negativity guards to say, “OK, this is a safe space.” Psychologist Brian King, Ph.D., author of the book The Laughing Cure: Emotional and Physical Healing—A Comedian Reveals Why Laughter Is the Best Medicine, says when someone is laughing with you, your brain signals that this person is most likely not out to harm you. “So many people fear public speaking more than anything else,” he says. And when we have success and the audience is engaging, we are overcoming a tremendous amount of anxiety and that can be thrilling. Brian should know, because although he has been a professor and is no stranger to public speaking, he is also a working comedian who still gets nervous when performing. He knows just what kind of pressure Nick is dealing with up on that stage. “The anxiety that is produced is almost relieved immediately by the response of laughter,” he says. “The audience is putting you at ease and saying, ‘Look, we are not going to hurt you and you are OK.’ But until you get that first laugh, it can be nerve-wracking.” It was toward the end of his final set when Nick realized for the first time that he was killing it. “For the fist seven minutes I was terrified. I really didn’t want to be up there. It is way out of my comfort zone,” he says. “The last three minutes, I hit on a joke that was pretty funny and from there I ran with it.” Reviewing his performance video, he can see the moment when he connects with the audience. There’s a shift in his facial expressions from fear to commanding control of the crowd. “I get really animated and I just go crazy on stage. That was the point when I realized that I have to keep doing this. I have to keep doing comedy, and I have to keep working on stage, working on my public speaking skills. It has been spectacular for me.” Brian feels that same passion. Learning stand-up comedy “has made me a much more effective and comfortable public speaker,” he says. “There are skills that you learn on a comedy stage that really can’t even be articulated, like how to handle yourself emotionally to ways to think about what you are saying and at the same moment pick up on cues being fed to you from the audience.” When the performer is in sync with the audience, everyone benefits. “There is traditional wisdom with public speaking to open with a joke,” Brian says. “It doesn’t matter what you are talking about, it is such a good rule of thumb.” Communicating Through Comedy Peter, who helped facilitate the Comedy College course at ISU, was also once a student of Gavin’s. He now finds joy in performing comedy as a hobby, but also credits it for improving his speaking and writing skills. “There is nothing more scary than taking something you have written that you think might be funny but you are not sure, and getting up in front of people and having to deliver,” Peter says. “Or knowing that if you have something that bombs, you have to get to the next joke to make up for it. It’s a scary thing, but if you are comfortable with that, then there is not a whole lot that you can’t do.” Peter says great communicators work backward from the message, and in comedy the punchline is the message. When we develop what we want to say, we want to deliver the message as efficiently as possible, whether it is in a boardroom, speaking in public or at a business meeting. “You want to get to the conclusion as quickly and as efficiently as possible, and it has to be understandable to as many people as possible so they are not scratching their heads as to what is the relationship between the setup and the payoff.” Before the course, Nick felt he was lacking in communication skills and certain social protocols in his engineering courses. “They teach you how to do the calculations but they don’t teach you the person-to-person interaction,” Nick says. “I saw so much improvement in my personal skills (after the class); interviews have gone tremendously better. I’ve gotten a ton more interviews because of this. It is easier to talk to people; it’s a lot easier to do presentations.” Read more: Yacov Smirnoff Is Bringing Laughter Back Wacky at Work Iowa State isn’t the only U.S. college to use unconventional practices of comedy when preparing students for life. The Neeley School of Business at Texas Christian University in Fort Worth, Texas, recently named a local improv comedy troupe, Four Day Weekend, as its Entrepreneur-in-Residence. Through workshops and lectures, Four Day Weekend is now teaching its “Yes, and…” philosophy to business students, a first for a comedy troupe in the school’s history. The “Yes, and…” approach is standard practice in improvisational comedy and theater. The idea is to completely listen to your partner onstage and not judge or react until they are done. Not knowing what they are going to say, you have to agree to build upon that idea. If everyone agrees to the rules, then the activity is free to go anywhere while creativity and hilarity ensues. Homer Erekson, Ph.D., dean and professor of managerial economics and strategy at TCU, says the philosophy is a good fit for the Neeley School of Business because of the messages of innovation, inclusion and hope. “Part of any community is learning to laugh with each other and learning to celebrate each other as people, and humor is one of those vehicles that does that,” Homer says. “It is a community builder. The best communities are the ones that not only do great work but learn to laugh together.” David Wilk, co-founder of Four Day Weekend, has gone from a struggling comedian to, decades later, performing for U.S. Congress and meeting two presidents just by saying “yes.” “We started out bitter stand-up comics who weren’t that successful, and we switched to improvisation and ‘Yes, and…’ and started building everyone up around us instead of tearing everything down,” David says. “And our business, our careers, our lives, everything around us just flourished.” Gordon Bermant, a lecturer at the University of Pennsylvania’s psychology department, concludes in his opinion piece in the 2013 journal Frontiers in Psychology that the most important component to improv is the “Yes, and…” philosophy because of its “unambiguous and complete support of performing partners for each other.” Because of the use of spontaneity, players can also get lost in a flow state where creativity explodes in the present moment and real bonds of trust can be formed. He equates these actions to the concept of unconditional positive regard (UPR), developed by psychologist Carl Rogers, in which acceptance of a person’s behavior is wholly supported without judgment. “Your idea becomes our idea and we both have buy in,” David says. “If we all do our jobs, we all look good. And what we have found is that we are far more productive and creative collectively than we are individually.” Four Day Weekend performs for businesses and corporations across the country, delivering their message of “no idea is a bad idea.” “Yes, and…” is a philosophy, David says. “It is a retooling of the brain to be more cognizant and accepting of others’ ideas and living in this state of adaptability.” That’s not to say it works for every situation. “I’m a father of two boys,” he says. “If they came to me and asked to play in the street, I wouldn’t say, ‘Yes, and…wear camouflage.’ ” Funny Is As Funny Does In the January 2011 journal Communication Education, a four-decade study on the use of humor in the classroom found that comedy can create a positive environment for learning, “soften” critiques and even help with social cohesiveness. Even bad news may not be so bad when told with a joke. Before taking his comedy class, Nick attended a career fair and did not receive a single offer. After completing the course, he got six internship offers. He also now views life differently. He approaches every day with humor and remembers to not take things too seriously. “Life is fun and games if you let it be.” Nick and a few of his Comedy College classmates have started their own comedy club, performing in local venues in Ames, Iowa, and nearby Des Moines. He has been pushed fully outside his comfort zone and is loving every minute of it. “The best advice I can give to anyone looking at a program like this, is just do it. There is nothing bad that will come out it. What else would you rather spend your time on? Is watching Netflix going to make you a better person? This certainly will.” Brian concurs. He says, “Every time I get off a stage, I feel an ecstatic sense of well-being and it’s great. There are few things better than making a room full of people laugh.” Listen to our podcast Bringing Laughter Back With Yakov Smirnoff Read More: This is Your Brain on Humor Chris Libby is section editor for Live Happy magazine. Chris is also the author of Still Laughing and Why March Madness Makes Us So Happy.
Read More
Roasted Red Snapper

How to Roast a Fish

A whole roasted fish is one of the healthiest—and easiest—dishes you can make. Serve it with a side of green beans and a glass of white wine, and you’ll think you’ve been transported to the South of France. Start by finding the freshest fish from a good purveyor. It could be branzino (loup de mer), red snapper (pictured) or something else, depending on where you live and the season. If you are serving four people, look for a fish that weighs at least two pounds. Have the fish monger clean and scale the fish for you so it's ready to be prepared. Heat the oven to 425 degrees. Slip a few lemon slices inside the opening of the fish along with a sprinkling of coarse salt and freshly ground pepper. Add more salt and pepper to the outside along with a splash of olive oil. If the fish won't stay closed up with the lemon inside, tie it up with kitchen twine. Place in the hot oven until golden brown, about 10 minutes; use a spatula to turn the fish over and cook for about seven minutes longer. (This preparation also works great on the grill.) Garnish with fresh chives and serve. Emily Wise Miller is the Web Editor at Live Happy. See more of her writing about food: Bruschetta With Tomato and Basil and Spicy Carrot Soup.
Read More
Queen Latifah on the cover of Live Happy magazine.

Queen Latifah Lights Up Our May Issue!

Pick up the latest edition of Live Happy magazine to get real with Queen Latifah, Sam Worthington and actor/comedian Echo Kellum. Find your funny bone, feather your nest and figure out if you like the latest spring pastels. The new issue is here! All Hail Queen Latifah In this month’s cover story, “Happiness Reigns Supreme,” superstar singer and actress Queen Latifah goes straight to the heart of what’s truly important in life: family, confidence and health. She shares why tragedy helped her uncover her true strength, how she cultivates shining confidence and her secret motivation for a healthy, happy life. The International Day of Happiness: How You Can Get Involved Since its beginning in 2012, the International Day of Happiness has become a global movement for sharing and spreading #HappyActs, big and small. In this issue, writer Shelley Levitt shares one woman’s deeply personal connection to the day, how it has grown in the past five years and how everyone can share their joy on March 20. Laughter Really Is the Best Medicine Learn why a sense of humor may be your most effective communication tool. In our feature story “Finding Your Funny Bone,” writer Chris Libby explores the world of improv comedy, and why it is surging in popularity as both a pastime and a tool for success. Sam Worthington Bares His Soul When Avatar star Sam Worthington made the decision to take on the small, spiritual film The Shack, he had no idea how it would change him as an actor and a man. We sit down with Sam as he shares his perspective on how to live a life that is personally and professionally fulfilling. 33 Ideas for a Happy Home Happiness starts at home. We’ve pulled together the best movies, music, songs and activities that will inspire you to feather your nest. A few small changes can make your home radiate with love and joy. Plus get the latest on which colors to bring home this spring, what's the latest superfood to replace kale, and why we should be teaching out kids empathy from an early age. Find out where you can pick up a copy of our May issue at a store or newsstand near you! Listen to our New Issue Preview podcast here!
Read More
Actor Sam Worthington

Sam Worthington Bares His Soul

The opportunity to truly change the trajectory of your life, explore new worlds real or imagined, savor great experiences and live creatively may all come down to seizing a single moment and knowing when to say yes. Actor Sam Worthington knows he’s one of the lucky ones. From Avatar to Clash of the Titans, the 40-year-old family man from Australia has struck gold on the big screen time and time again…not bad for a young kid who never intended to act in the first place. The accidental actor “I kind of stumbled into it,” Sam says. “I was 19 and went to an audition for the premier drama school in Australia (the National Institute of Dramatic Art) with a girl I was dating at the time. That was what she wanted to do.…I went along for moral support. But as the process continued, I got in and she didn’t. So, I kind of went, ‘Well, I’ll see where this path takes me.’ I went there for three years and have been working ever since.” “Working” may be an understatement, as Sam’s workhorse attitude led him to famed director James Cameron’s epic Avatar. After the movie shattered records to become the highest-grossing movie of all time, Sam found himself securely involved in an uber-successful franchise (several sequels are planned for the next few years, and Pandora—The World of Avatar is set to open at Disney’s Animal Kingdom in Florida this summer). Projects of passion Equally comfortable in big-budget films full of special effects or smaller, more intimate pieces, the commitment to the creative integrity of a project is always Sam’s priority. “I don’t really choose my projects depending on budgets or the time it takes to film. It’s never been something that I look at. I look at it and ask, ‘Is this something that interests me? Is the journey of the character exciting? Is the world exciting to inhabit for several months?’ So the scope and the size of the budget never really comes into play.” In his latest film, the big-screen adaption of the best-selling book The Shack, Sam departs from his swashbuckling roles to tackle the inner conflicts that many struggle with when faced with great adversity and the subsequent feelings of being lost. He portrays the lead character, Mackenzie “Mack” Phillips, who questions his own belief system and is forced to embark on a spiritual journey through tragedy and forgiveness. A spiritual journey The heavy subject matter in The Shack is enough to make any actor or film company hesitate before agreeing to leap into such a project. After reading the book and speaking with the producers to learn the vision of the film, Sam says he had no qualms about moving forward. “I think I was going through a time in my life much like what Mack was going through, his search with God and his understanding of what faith can do to other people in the world and these heavy things,” he says. “They really kind of resonated with me in such a strong way that my only reservation was, ‘Can I pull this off and do this as truthfully as I can?’ You go on the journey and you see where it takes you.” Life imitating art Although Sam clearly related to Mack, his relationship with the themes and lessons provided by the story continued to evolve throughout the process. “When I had my first child, about a month or two before we started shooting, that changed my life,” he says. “That probably helped with the journey of Mack. I think it strengthened a lot of my beliefs. I think it strengthened a lot of things in me of what I want to achieve and what I want to pass on to my son…how to live on this earth.” While finding and restoring hope and faith are key messages throughout the story, equally important is the power of forgiveness, a quality that Mack must learn to embrace. Through inhabiting this character, Sam also found a great deal of value in these lessons. Learning to let go “That was something that I definitely enjoyed taking on and learned a lot from...how to forgive, how to move forward, be it from small things or major kinds of burdens that you carry with you as you go through life,” he recounts. “People who have done you wrong and you still carry that guilt and anger many, many years later. It definitely did help give me a set of tools to move forward and become wiser, have a bit more ease with my life and myself, you know?” During his younger days, Sam allowed himself to become too emotionally invested in his work, often to the point where it would affect his life after the cameras stopped rolling each day. Stepping back from those extreme measures signified a true evolution in his priority system, and he resists the instinct to let that inherent anger, sadness or other negative feelings creep in. “I try to realize that the most important thing in my life is my wife and my sons, and any kind of baggage that I’m holding on to from the day shouldn’t be able to come home with me,” he said. “When I was single and alone, yeah, I would beat myself up in hotel rooms and be completely self-indulgent, but I think having kids is the most self-less thing you can do. It teaches you to rise above that selfishness so you have to learn how to let go. Since being a dad, I’ve done, say, four or five jobs and each time has been different in how I let the day go or how I let the frustrations at work go before I get home.” Evolution of a man Now, as a husband and father, Sam says his commitment is to give back to those who matter most to him. “When you’re in your 20s, you think you’re the center of your universe,” he stated. “I’m now 40. The way I look at the world has changed. Your life is very finite and goes fast. It’s the people who are closest to me, not only my immediate family but also my mom and my dad, my sister, and now my brother-in-law and my mother-in-law. They’re the type of people that you always give back to and give love to and be generous to.” His wife, Australian model Lara Bingle, gave him two sons, he says, and “it’s the most beautiful thing anyone’s ever done for me.” According to Sam, his family life isn’t just personally fulfilling, it’s actually given him new perspective as a performer. “I think that it’s a two-fold thing,” he said. “Having a family, especially having children, makes me a better actor because you're open to more emotions than you’ve ever come across and more experiences flood your life than you can ever have by yourself. So those kind of colors, for lack of a better word, really help your work because you can kind of tap into them and use them.” He continued, “The other side of the coin is that I’m very conscious of what movies to choose because when my sons are older, I want them to look at what their dad has done and be proud of it. There are certain movies that I’ve done that I probably wouldn’t do again because I’m a father and I don’t want my sons to think that’s the way of life.” Meaningful work In the end, Sam has faith that his children will appreciate his work, even if all his roles aren’t necessarily role models. “But I definitely still want to be conscious of being involved in projects that have a bit more positive meaning than I’ve done in the past,” he says. “A lot of family-oriented roles come up because I’m getting older, and I kind of like that because you’re exploring what the character goes through and at the same time you’re exploring what it is to be a dad in your own life. And I like that. That’s kind of...it's an interesting journey to go on.” With a family to ground him, a career destined for many more years of success and time to reflect upon his experiences telling the story of The Shack, Sam is now truly ready for the best part of the filmmaking process: the opportunity for the audience to enjoy and learn from it. “I think the movie is a very hopeful film even though it deals with a very deep and emotionally wrenching journey,” he says. “Even in his darkest, most desperate times, Mack teaches us that we can look to God or each other and realize that we’re not alone. That’s a great thing to me.” He adds, “When my kids get frustrated and upset, all they need is a hug from me. I may not be able to tell exactly what’s going on and what’s wrong, but that hug makes the world better. I think sometimes we can do that for each other, and that’s a really good message to come out of the movie.” Gerry Strauss is a journalist who specializes in entertainment and pop culture. He also wrote Live Happy cover stories on Mayim Bialik and Ming-Na Wen.
Read More
Beans and Greens Stew

Beans and Greens Stew With Tomato Broth

You can think of this stew as a gluten-free version of the classic Tuscan winter soup ribollita without its signature bread. Or you can just as easily think of it as a hearty winter bean stew, spiked with tomato and rosemary, that makes great use of healthy dark-green leafy vegetables like lacinato kale (sometimes called Tuscan kale or cavolo nero) and collard or mustard greens. If you don’t like collards or can’t find lacinato kale, substitute any sturdy greens (avoid delicate spinach). For such a rich stew, this dish is quick to make because it uses cooked beans, and the greens need only a quick simmer. Enjoy on a fall or winter weeknight and make enough for leftovers! Ingredient 1 large white or yellow onion, finely chopped 1 stalk celery, finely chopped 1 large carrot, finely chopped 2 garlic cloves, finely chopped ¼ pound pancetta, chopped (optional) 2 tablespoons extra-virgin olive oil, plus more for top Pinch of red pepper flakes Salt and pepper to taste Leaves of 1 sprig rosemary, finely chopped 4 tablespoons tomato paste 1/3 cup white wine 6 cups chicken stock 1 bunch lacinato kale, leaves pulled off the stems and chopped 1 bunch mustard or collard greens, leaves pulled off the stems and chopped Two 15-ounce cans cannellini beans, rinsed Grated Parmesan cheese 1 tablespoon minced parsley (optional) Directions Prepare the vegetables and pancetta (if using). In a large, heavy pan, heat the olive oil over medium heat. Add the onion, celery, carrot, garlic, pancetta, red pepper flakes, rosemary, and salt and pepper and sauté until softened and golden, 7 to 10 minutes. Add the tomato paste and cook for 1 minute longer. Add the white wine and cook until it is absorbed, about 1 minute. Then add the chicken stock and stir with a wooden spoon to combine everything. Bring to a boil, then turn the heat down to a simmer (medium-low). Add the greens and the beans and cook everything together, uncovered, until the flavors meld, about 25 minutes. Taste and adjust seasoning. Serve in bowls and top with a sprinkle of olive oil, some fresh Parmesan cheese and a sprinkling of fresh parsley, if using. Adapted from Giada De Laurentiis’ Ribollita recipe. Read more about the benefits of leafy greens in the April 2017 issue of Live Happy magazine. Read more on healthy cooking: The Bite of Spring Read more on warming soups: Spicy Carrot Soup Emily Wise Miller is the web editor for Livehappy.com.
Read More
Worker with feet up on her desk.

10 Tips for a Happy Friday

Ahhhh, Fridays. The gateway to good times. The fast track to fun. But Fridays are still a workday: You want to be productive, feel good about your accomplishments, and be proud of your work before you close the office door behind you and head out for the weekend (assuming you are lucky enough to leave work behind on Saturdays and Sundays). Sometimes we are so eager to reach the weekend that every hour of Friday seems to pass with a tick-tock of slow torture. We've come up with 10 hacks to make the most of your Friday. Make it productive and fun; collaborative and a little bit relaxing. Leave us your own tips for a happy Friday in the "Comments" section below. 1. Don’t skip breakfast Eat a healthy meal and follow these 7 other science-backed tips for a happy morning 2. Dress for success Wear your happy socks. 3. Listen to music Put on your favorite happy playlist or comedy podcast on the way into work to prime yourself for happiness. 4. Get the tough stuff done first Tackle your thorniest projects early in the day to get them out of the way. Done and done! 5. Get moving Go to the gym at lunch or take a walk with your office buddies. Moving our bodies makes us happier. 6. Send a thank-you email to a colleague It won’t just make the recipient feel better—it will make you feel better, too. 7. Daydream Spend a few minutes thinking about all the fun things you’re going to do over the weekend. (Research shows that just anticipating fun or a trip is almost as good as having fun. Your brain can hardly tell the difference!) 8. Take a breather Take a short meditation break with your co-workers. It’s a great team-building exercise, a break from work and a relaxation practice all in one. If you'd prefer to do something at your desk, here are some free guided meditations from the UCLA Mindful Awareness Research Center. 9. Clear off your desk A clean desk can help you think in a more organized way as well, some experts say. When you come in on Monday morning, everything will be sparkling and fresh, just waiting for you to get to work. 10. Start Happy Hour early! Emily Wise Miller is the web editor for LiveHappy.com.
Read More
Woman with cat on her lap reading a book.

What the Heck is Hygge?

It sounds like something you might say after a sneeze. Or a new fermented superfood. But hygge—pronounced HOO-ga—is, in fact, the latest happiness export from Denmark. Hygge is the subject of more than 20 new books, with titles like Hygge Habits, How to Hygge and the bestselling Little Book of Hygge. There are hygge-inspired cookbooks and even primers to get rid of clutter. Teapots, knitting kits, macramé wall hangings and especially candles are all being sold with the promise that they are hyggelig. At hyggelife.com you can buy reindeer antlers, deerskin rugs and goatskin throws. And an email for a silk and leather eye mask landed in my inbox with the assurance that “There are no rules. You can hygge alone if you feel like it.” So, what the heck is hygge? It’s a concept that doesn’t have a direct English translation. “Coziness” is the word that comes closest. Fuzzy socks might be involved in a hyggelig Saturday, as well as unscented candles, an alpaca blanket, a stew bubbling on the stove and the company of good friends. When you’re immersed in hygge, a calico cat could well be nestled nearby. Behind the mystery of Danish happiness Meik Wiking, CEO of the Copenhagen-based Happiness Research Institute and author of The Little Book of Hygge: Danish Secrets to Happy Living, believes that hygge might help answer the question of what makes the Danes so darn happy. In 2016, Denmark earned the top spot in a ranking of more than 150 counties in the World Happiness Report, the annual survey that the World Happiness Institute conducts to mark the International Day of Happiness. It was the second time in the survey’s four years that Denmark came out on top. “Hygge is about an atmosphere and an experience rather than about things,” Meik writes. “It is about being with the people we love. A feeling of home. A feeling that we are safe, that we are shielded from the world and allow ourselves to let your guard down. You may be having an endless conversation about the small or big things in your life—or just be comfortable in each other’s silent company—or simply just be by yourself enjoying a cup of tea.” Though it has become the latest lifestyle trend, hygge dates back hundreds of years and originates from the Norwegian word for “well-being.” Alex Beauchamp, who grew up on a small farm in Denmark, now lives in Topanga, California, and blogs at HyggeHouse.com, says that Danes created hygge because they were trying to survive the boredom, cold and sameness of the long Scandinavian winters, where darkness lasts up to 17 hours a day. “Hygge was a way for them to find moments to celebrate or acknowledge and to break up the day, months or years,” she writes. With so many cold, dark days, the simple act of a candle glowing with a cup of coffee in the morning or a home cooked evening meal with friends can make a huge difference to one’s spirit.” There’s a lot worth embracing in hygge. It celebrates tenets of positive psychology like savoring and being in the moment. But even Meik admits that hygge has a dark side, one that includes the Dane’s chilliness to newcomers. Danes are not good at inviting new people into their social circles, he writes, “because it would be considered less hyggelit if there were too many new people at an event.” Getting too hygge can keep you marooned in your comfort zone. So, by all means light candles (every Dane burns an average of 13 pounds of candle wax a year), bake a rye bread, create a hyggekrog, a nook in your home where you can snuggle up with a blanket and a book. But remember, as Alex says, “Living well is more than organic fruit. Please go out there and do. Live. Don’t be the same as yesterday. Don’t live vicariously online. Don’t hide. … Go outside. Make a difference, make some change.” Shelley Levitt is a freelance journalist based in Southern California and editor at large for Live Happy magazine.
Read More
Person taking notes at a desk.

Which Kind of Goal Setter Are You?

I love that the beginning of the year is a special time to focus on self-improvement. I hate that it often provides an even bigger chance to miserably fail and feel bad about myself for months to come. As a positive psychology researcher, I want to crack the code of successful resolutions. My husband, Shawn, and I decided to conduct a goal-setting experiment, using only ourselves as subjects. We would employ two very different approaches toward achieving our goals, and at the end, compare data. The results have forever changed how I set and achieve goals and improved my self-image in the process. I’m hopeful our experience will help you better understand which approach will work best for your brain and give you the highest chance of goal-setting success. Experiment design The experiment would take three months, and we did it over the summer when the pace of life felt slower. Shawn would follow the science. I would try something completely crazy. We’d each document our results and compare final notes after Labor Day. The control group: Shawn Shawn followed the science to a T, and he was a lovable nerd through this process. Based on the research, he developed this formula: (Specific + Tracked) x Varied = Success Specific—Research shows that while it is good to have big goals, it is best to break them down into small, specific goals. That gives the brain more opportunities for “wins” as we achieve those milestones, which can act as fuel for the future. One of Shawn’s goals was to meditate more; he added a 30-minute session each week on Sundays. Each time he sat down to meditate on a Sunday, his happiness over that win fueled his meditation practice the following week. Tracked—Here is where Shawn’s true scientist came out. He developed a detailed spreadsheet that listed all his goals and tracked percentage progress to the finish line. He even made a bar graph. He applied the research he featured in his book Before Happiness that shows that when the brain sees it is 70 percent or more toward the finish line, it actually speeds up progress. That’s why exhausted marathoners sprint for the finish line. One of his goals was to play tennis four times with a friend he rarely sees. After just six weeks, he was excited to see that he was 75 percent of the way to his goal. Varied—Shawn came up with a range of goals. He wanted to swim a certain number of laps nonstop by the end of the summer, read a certain number of new books for fun (no research books!) and go on three dates with me. I’m so happy for diversification! And no work goals this time because work was busy enough. This followed the research that shows that by varying the areas of your life in which you have goals, accomplishments in one area can help motivate you in others. The experimental group: Michelle I called my approach to the experiment “The Summer of NO Goals.” Yep, you read it right! First, the back story: I put a lot of pressure on myself to achieve. A. Lot. What this means is that I always have goals. I get swept up in the excitement of “how great it would be” to do this or that. I go for a run and instantly think, “I should run every morning. How great that would be for my body. I am going to run two miles every morning from now on.” I do it for three days. And then I am on to the next great idea. The worst part is that I have often felt bad about constantly not following through. And then we had our son Leo, who is now 2 1/2, and I have even less time to do anything. But that has been a blessing in disguise, as you’ll see from my formula. Mindful + Tracked + Play = Joy Mindful—Just simply deciding I was not going to set goals for myself during the summer didn’t mean my brain didn’t try to do it anyway. I had formed a habit of it. So I needed to cultivate mindfulness to consciously observe my thought patterns. When I did go for an occasional run, I didn’t let my thinking rob me of the joy of that run by plotting and planning the next 365 runs. I just tried to stay in the moment. I watched my breath go in and out as I jogged. I looked at the trees. Most times I practiced this simple mindfulness technique and felt refreshed, and that feeling made me want to run more. At the end of the summer, I had run 22 percent more than the previous three months. Tracked—Since I had no tangible goals to track, I decided to track progress in all areas of my life. I kept a list of small work projects I accomplished, how many times I went swimming, the number of times I played with Leo in the sandbox, etc. This tracking started to show me two things. First, I do a lot of awesome things during the course of an average day or week so there is no need to feel bad about myself. Second, I started to see how much I do of each kind of activity and which ones bring me the most joy. By consciously moving time from something that is not as fun like answering emails to something that is fun like playing in the sandbox with Leo, that 20-minute swing in the middle of the day energized me for the rest of it. Play—This one was simple. Every time Leo asked me to play, I tried to say “YES!” There are a lot of things that can wait, from doing the dishes to those pesky emails. I want to savor this time with him now while he is young, even if it means having a slightly messy house for a time. Play is memorable. Dishes are not. Results Shawn accomplished 96 percent of his goals for the summer and felt great about it. During my summer of no goals, I was blown away by my long list of accomplishments. I also had shifted approximately 9 percent of my time away from draining activities toward energizing ones. Small shift, great rewards And after the experiment concluded, I was recharged and ready to set goals again. Personal growth starts with each of us understanding what we need right now to inspire and propel us. That’s when applying the science helps. This year, Shawn’s formula might work perfectly for you, or you might need a mindful recharge like I needed. Or maybe it’s time to be your own scientist and come up with a new formula. What’s your approach to goal setting in the new year? Is there one goal you’d like to share? Join the discussion with me on Facebook at facebook.com/MichelleGielan. Read more: Let Technology Revolutionize Your New Year's Resolutions SHAWN ACHOR is best-selling author of the The Happiness Advantage and Before Happiness. Shawn’s TED Talk is one of the most popular ever, with over 5 million views, and his PBS program has been seen by millions. Learn more about Shawn at Goodthinkinc.com. MICHELLE GIELAN is an expert on the science of positive communication and how to use it to fuel success and the author of Broadcasting Happiness. Formerly a national news anchor for CBS News, Michelle holds a masters of applied positive psychology from the University of Pennsylvania. Learn more at Goodthinkinc.com.
Read More
Women in fitness Class

Move With Purpose to Live Better and Longer

People go to all kinds of extremes and expense to hold on to their youth. Yet there’s a simple, healthy habit that will not only keep your body looking fit but also trigger an internal makeover that could add years to your life. I’m talking about exercise. With a sustainable exercise strategy that focuses on consistency, protecting your body and achieving balance, you can be strong and healthy at any age. You don’t need a fancy gym membership. You don’t have to spend hours a day working out. You simply need to commit to a realistic approach that will keep you looking and feeling your best. Get moving—and stay in motion. One of the best ways to achieve a stronger, healthier body is through purposeful movement. It’s an important tool in your fight against disease, mood disorders and early death. No matter your age, you should do your best to move with purpose every day. You need to make it a habit and then stick to it. As you get older, you tend to become more sedentary. You need to fight this every step of the way. It’s not only seniors who fall into this pattern. Those in middle age find themselves in the same trap. The problem is, the less you move, the less you’re motivated to move. You become lethargic and lose energy. The less you move each day, the more your risk increases for falls, sprains and other injuries. Find ways to stay in motion during the day. Get up from your desk and take a walk outside. Do some gardening. Start your morning with some gentle stretching. Ditch the couch and go run some errands instead. Bike rides, yoga, hiking, dancing...whatever you enjoy. Just get moving. Give your body what it needs In your 20s, you were probably aiming for big biceps and flat abs. Don’t worry, you can still have both later in life! As you age, your physical needs change. You begin to lose muscle mass, flexibility and balance. Therefore, it’s important to expand your focus and incorporate strength training and other exercises that will combat these losses and help prevent injury. The good news is there are plenty of options that will keep you fit and add variety to your routine so you don’t get bored and give it up. These are some of my personal favorites: Strength Retaining muscle mass will keep you stronger, stimulate bone growth, lower blood sugar, reduce lower back pain and combat stress. And yes, keep you toned and fit. Weight training and dumbbell presses are effective, and using light weights will get the job done. If you don’t have access to equipment, try planks, knee extensions, squats or sit-backs. Many exercises can be modified and even performed sitting in a chair or leaning against a wall. Do what’s best for your body. Flexibility When your muscles and tendons are more flexible, you enjoy increased range of motion and much less risk of injury. I highly recommend that you grab a yoga mat. Even a few minutes of yoga a day will do the trick. Yoga significantly improves your physical health and transforms your body into one that is firmer, leaner, stronger and more flexible. You might also try Pilates (a system of low-impact exercises to develop strength, flexibility and balance), static stretching (where you hold a stretch for a designated amount of time) or myofascial release, a type of massage provided by a health professional to improve range of motion and increase flexibility after an injury. Balance Maintaining your balance becomes increasingly important as you age. Your bones become more brittle over time, so taking a fall later in life can cause significant damage. Aim to strengthen your core to feel more physically centered. Yoga and tai chi do wonders for improving your balance, but they aren’t your only options. Simple exercises like balancing while standing on one foot or walking heel to toe (with your eyes opened or closed) can help you become steadier on your feet. Everything in moderation The best way to keep any good habit going long term is to keep things easy and sustainable. Staying strong and healthy doesn’t have to feel like a full-time job. The key is to implement small, manageable changes. Devoting even five minutes a day to movement and exercise is all it takes to get started. You’ll see results, and that’s when your motivation kicks in and you make that leap to do more on a regular basis. When you take this approach to exercise, you can transform your body into one that is fit and strong. You’ll not only look younger, but you’ll feel younger and significantly increase your chances of living a longer and healthier life. 4 Exercises to Try Planks can help tone your belly, reduce back pain, and improve your mood, balance, flexibility and posture. Lie facedown with legs extended and elbows bent and directly under shoulders; clasp your hands. Feet should be hip-width apart, and elbows should be shoulder-width apart. Contract your abs, then tuck your toes to lift your body. You should be in a straight line from head to heels. Hold for as long as you can. Knee extensions strengthen muscles in the front of your thigh and shin and can restore mobility and strength to a painful knee. Sit in a chair with the balls of your feet and toes resting on the floor. Extend your right leg in front of you until your knee is straight. With right leg in this position, flex your foot so that your toes point toward your head. Hold in this position for three seconds. Take three to five seconds to lower leg back to starting position. Alternate legs. Squats strengthen your quads, glutes and hamstrings, and many trainers believe help to reduce knee injuries. Stand as tall as you can with your feet shoulder-width apart. Lower your body as far as you can by pushing your hips back and bending your knees. Pause. Now slowly push yourself back to the starting position. Sit-backs stabilize your lower back and help with your postural stability. They can increase flexibility and range of motion. Sit on the floor with your knees bent and your arms folded across your chest. Slowly sit back as far as comfortable while maintaining a flat back, then return to the starting position. Make sure your feet stay in contact with the floor. Read more: The Healing Power of Yoga Listen to our podcast: Health and Happiness With Dr. Partha Nandi DR. PARTHA NANDIis the creator and host of the internationally syndicated, award-winning medical lifestyle television showAsk. Dr. Nandiand author of the bookAsk Dr. Nandi: 5 Steps to Becoming Your Own #HealthHero for Longevity, Well-Being, and a Joyful Life.
Read More
article-agent-of-positivity.jpg

Agent of Positivity with Ming-Na Wen

Actress Ming-Na Wen, star of ABC’s Marvel’s Agents of S.H.I.E.L.D., has become a role model at age 53, with a new book in the works and a burgeoning brand, #Wenever. Learn how this age-defying, butt-kicking superhero manages it all in this episode of Live Happy Now. What you'll learn in this podcast: The importance of taking care of yourself How to create your own happiness through positivity Tips on combating negativity Links mentioned in this episode: Follow Ming-Na on Twitter Follow Ming-Na's WenEver movement on Twitter and Instagram More from this issue: Gianna Simone Fights the Good Fight Theo Rossi Has a Lot on His Plate 5 Experts Weigh in on How to Transform Your Life in 2017
Read More