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Make the Most of 2019 With Deborah Heisz

If you want to get the new year off to a great start, then this is the podcast for you! This week, Live Happy CEO Deborah Heisz joins us to talk about 5 practices that can bring you greater joy in 2019—and beyond. In this episode, you'll learn: Why mindfulness is easier than you think What giving back to others does for you The importance of connecting with others You can learn more about these practices (and more!) in the book, Live Happy: Ten Practices for Choosing Joy. Don't miss an episode! Live Happy Now is available at the following places:           
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Practicing Gratitude With Deborah Heisz

It’s Thanksgiving week, which means there’s a lot of talk about being grateful and giving thanks. Live Happy CEO Deborah Heisz joins us this week to talk about the amazing power of gratitude and why it’s so important not just at Thanksgiving, but as a daily practice. In this episode, you'll learn: How gratitude enhances your overall well-being Simple practices to increase gratitude on a daily basis How to make the most of your Thanksgiving holiday To learn more about gratitude, read about the hidden power of ‘thank you,’ learn the four gratitude rituals that increase kindness and joy and learn three ways to take gratitude to work with you. Don't miss an episode! Live Happy Now is available at the following places:           
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Get Unstuck With Dr. Sasha Heinz

Sasha Heinz, Ph.D., MAPP, developmental psychologist and life coach, is an expert in positive psychology, lasting behavioral change and the science of getting unstuck. Through her private practice, she helps women feel as good as their life looks. A graduate of Harvard University and a working mom, she’s lived life on the frontline of the battle with perfectionism. So, she can help you with that, too. In this episode, you'll learn: How to reduce anxiety and stress by going from negative thinking to neutral thinking The key components of what makes someone “happy” How to stop waiting for happiness and start taking action using evidence-based psychology Links and Resources Download Dr. Sasha Heinz's workbook for her Cognitive Coaching Model by clicking here. Website: https://drsashaheinz.com Instagram: https://www.instagram.com/drsashaheinz/ Don't miss an episode! Live Happy Now is available at the following places:           
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A Great Day to Be Kind

Nearly two decades ago. author Catherine Ryan Hyde wrote a book that sparked a movement that made us pay more attention to kindness. Inspired by acts of kindness given to her, her novel tells the story of repaying an act of kindness forward to others instead of the reciprocal recipient. The book quickly became a best-seller, winning multiple awards and in a few short years adapted into a major motion picture. We can thank Catherine for reintroducing the “pay it forward” concept into our cultural lexicon so we that we immediately know what to do when asked. How has the concept of paying it forward changed your life? That’s a different question for me than it would be for most people. In my life, the concept turned into a book and then a movie, and it changed my life as a writer in addition to changing me personally. But from a more personal viewpoint, it caused me to look a lot more closely at the human condition, and at the way we treat each other. As the book was taking shape in my mind, I began to make observations. I thought a lot about the “Golden Rule.” Doing unto others as we would have others do unto us…a great concept. If we really followed it, I swear the only problem left in the world would be weather related. It seems we don’t, though. It seems we do unto others as we have been done to. That may appear to be the bad news, but it’s what got me thinking that maybe we can still turn it around. After I received a huge kindness from strangers many years ago, it changed what I was willing to give to someone else. So that seems like the big change hiding in Pay It Forward. It allows for the chance that we really can send the cycle of our treatment of one another in a more positive direction. Why should the pay it forward philosophy be a daily practice, especially in young people? I never really try to tell people how often they should pay it forward. I’d rather just say that if kids practice doing acts of kindness, they’re going to like the results. And they’ll probably find themselves doing it more often than they had planned. What are some easy ways people can practice acts of kindness? Again, I don’t like to suggest “how.” And I’ll tell you why not. Because the biggest change one makes to the world (in my opinion) is not the kind act itself, but the way we begin to pay attention to those around us. When we decide we’ll “pay it forward,” but we don’t yet know how, we begin to watch the people around us to see what they need. This to me is the heart of the change we bring, and I don’t want to foreclose on it by suggesting kind acts. People get in touch with their innate kindness, and find their own. And that’s a beautiful thing. Do you think we need kindness more than ever and how can paying it forward change the way we treat other? I think we have always needed to be kinder to each other and probably always will. Yes, this is an important time. So was the time after 9/11, a year or two after the book was published. Let’s just say there’s no bad time. As the author of the book, I don’t feel right making any claims to what the idea can do. I’d rather say it will do no harm. And as to how much good it can do, I hope we’ll try it and see. Give Back or Pay It Forward? Either way, when we put others first, we are carving a path to greater happiness and well-being. We asked our readers to share with us how they like to practice acts of kindness. Volunteer I once organized a benefit for a teacher whose daughter had a rare form of cancer. In five weeks, we rallied the community and raised over $5,000 for her and her family. I used my organization and volunteerism spirit to get it going...the community did the rest.—Amber B. I am a professional volunteer. Have been volunteering for charities for 27 years and raised my children at charity events.—Lynn W. We love to help others in our church, such as driving people to job interviews and helping with moves. As part of our graphic-design business, we provide pro bono work for nonprofit organizations, and it always seems to be much more fun to do.—Jen L. Help the Less Fortunate While traveling to California to take my stepson back to his mother, I was approached by a very nice woman asking for a dollar or two in gas money. I had already fueled up my rental car and had no cash so I told her if she pulled her car up to the pump, I would put some gas in it for her.—Jessica D. I give money and food to the homeless at our local shopping area. I love seeing their smiles. Paying it forward makes you feel great!—Helen B. Do the Small Things I love to pay for the car behind me at a drive-through.—Laura C. When purchasing from the local store, I “pay” the stickers that come with their many promotions “forward” to the next person who comes along who has children who want the stickers. My children are grown and no longer collect them for their school or just for fun, so it’s a simple way to give what I don’t need to someone else.—Delia M. Spread Happiness Really see people and you will receive the greater gift. It will be the gift of knowing that they are happy!—Mary K. We share positive posts hoping to spread some happiness and love!—Moxie J. Living up to my name by practicing caring, compassion and service daily.—Joy G. Smiling is important and it is free. Underwear and socks are also great to provide to persons in shelters.—Janet P.
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6 Inner Qualities to Cultivating Character in Children

Becoming emotionally healthy and happier requires children to develop character. Merriam-Webster defines character as “the complex of mental and ethical traits marking and often individualizing a person, group or nation.” It’s not just any character though, we need to intentionally raise our children to have good character. For example, we want our children to tell the truth even when it’s hard or share their lunch when a friend forgot theirs. So why is character so important? As I describe in my book The Emotionally Healthy Child, children who have good character make smarter choices, which is good for them and good for others. It’s not to say they’re perfect, but they’re learning how to make those good—and sometimes tough—choices. Nick, age eight, decided not to cheat on his spelling exam. His best friends, Jackson and Paulo, didn’t make such a smart choice and got caught cheating. Nick’s mom told me, “I teach Nick every day the better choices you make today, it sets you up for a better tomorrow and life keeps getting better.” I couldn’t agree more. The emotionally healthy child is learning how to set healthy boundaries, stand up for what they believe in, form an emotionally healthy mindset and become someone of good character. Whether it’s not cheating on a spelling quiz (unlike everyone else) or preventing a bloody battle on the playground, boys or girls of character are learning how to make those choices, which are constructive and beneficial for themselves as well as others. It starts at home Of course, positive emotional health and character development are sophisticated topics, but at the core is intentional parenting and teaching children how to make those smarter choices. With that said, I have identified six inner qualities, which when developed help a child form a good character and move toward becoming their best selves. Gratitude: A thought of appreciation and feeling of thankfulness, which help children realize how good things really are. Compassion: When a child not only feels what someone else is feeling (empathy) but wants their pain to stop. Generosity: A child that learns to give because it feels good and helps others is generous. Honesty: To speak and act truthfully. Forgiveness: A child who forgives is learning to let-go of negative emotions about a wrongdoing that will only make her miserable. (This doesn’t condone inappropriate behavior, but helps a child forgive for her own enlightened self-interest.) Love: A loving child is learning how to fully love herself and extend that kindness to others. Of course, each inner quality has certain practices, which can help your child’s character development for today and the long term. In my book, The Emotionally Healthy Child, I dive deep into strategies of emotional health, mindfulness and character development, but today – let’s look at gratitude. The free app, Three Good Things, from iTunes is a great use of technology to help children begin looking for three good things every day to feel grateful for. (Of course, they’ll likely need your help in making this a regular habit, but it can be an evening ritual that helps you both feel good). The better we feel, the better we do. And in today’s world, we want to do everything we can to arm our children with the mental immunity so they can be their best–no matter what.
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Gratitude Makes Good Soul Food

Welcome, Happy Activists! A Happy Activist is someone who, through kind words and intentional positive actions, strives to make the world a better place. Live Happy invites you to join our #HappyActs movement! On the 20th of each month, we encourage everyone to incorporate kindness into your daily lives by participating in each month’s planned activity. The more who join the #HappyActs movement, the more positive impact we’ll all have on our homes, workplaces and communities. What you think and do matters! November’s happiness theme is gratitude. We should practice gratitude throughout the year, but November is a perfect time to notice and appreciate all the good things in your life. Gratitude is one of the top strengths most associated with happiness and practicing it can really feed your soul. When we let our friends, family members and colleagues know how much they are appreciated, we build stronger bonds and relationships. We can even practice gratitude toward people who may no longer be with us with a virtual gratitude visit. For more gratitude practices, see the links below. Our November Happy Act is to host a gratitude dinner. This is a chance to thank multiple people at once and to let people know how much they mean to you. A gratitude dinner will not only increase your happiness but your guests’ happiness as well. See the tips below to get started. If you can’t host a gratitude dinner, you can always donate food to your local food bank to make sure to give back to those less fortunate during the holidays. Feeding America can help you find a food bank closest to you. Our November Happy Activist is Gens Johnson from Texas. Gens gives back to her community in multiple ways, but she really has a passion for helping under-privileged kids. Not only is she a Big [Sister] for Big Brothers, Big Sisters, she is also working with Nancy Lieberman Charities raising funds for Dream Court, a program that helps build basketball courts in local communities. For more about Dream Court or to help with the cause, check out her GoFundMe page. To learn more about Gratitude: 8 Easy Practices to Enhance Gratitude 4 Gratitude Rituals to Increase Kindness and Joy Discover the Hidden Power of 'Thank You' Attitude of Gratitude with MJ Ryan Tips on how to host a Gratitude Dinner: 1. The guest list Make a list of people you are grateful for and the reasons why. The list can include family members, friends, work colleagues or even your mailperson. 2. Talking points Using index cards, create a few gratitude prompts for conversation starters. For instance, your card can say, “What are you most thankful for today” or “Who in your life has made a positive difference.” Use a decorative basket as a centerpiece and fill it with the index cards. 3. Places, please! One of the more successful gratitude interventions is the gratitude letter. Write a letter for each guest explaining why each is an important person in your life. Use the letters as a place-card setting directing your guests where to sit. Before you break bread, have everyone read their letter aloud. 4. Choose the menu It really doesn’t matter what type of food you serve. It can be a fancy feast or just simple and fun, just as long as gratitude is the main course. If you really want to impress your guests, find out their favorite foods beforehand and individualize each dish to each person. 5. Just desserts Thank your guests once again and repeat the process regularly to keep nourishing your happiness appetite. Time to up your #HappyActs game. Help us spread global happiness by becoming a Happy Activist and host your very own Happiness Wall for the International Day of Happiness (March 20). Learn how you can host a wall at your school, business or organization and find out how to create your own fantastic wall using one of our Happy Acts Wall Kits.
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Make Work Your Playground With Andrea Goeglein

Andrea Goeglein, Ph.D., also known as Dr. Success, is an author, speaker and executive coach who uses the practices of positive psychology to manifest success in the business world. Having worked as an entrepreneur as well as the executive level, Andrea uses her experience to teach business leaders how to implement the principles of positive psychology to find both personal fulfillment and greater career success with her Las Vegas-based company, Serving Success. Andrea joins Science Editor Paula Felps to discuss how positivity and character strengths can lead to personal success, as well as other top secrets that lead to a flourishing life. In this episode, you'll learn: How success and positivity can flourish together Why it’s important to use your character strengths at work Adversity can be a catalyst to change Links and Resources To find out more about Dr. Success, visit servingsuccess.com Linkedin: drsuccessphd Twitter: @drsuccess Don't miss an episode! Live Happy Now is available at the following places:           
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4 Ways to Keep a Happy Relationship

Most of us are willing to put real effort into relationships that we value. But trying too hard can put the relationship at risk. This is especially true in the case of romantic relationships because the self-disclosure and vulnerability we feel when becoming close to another person may make us wary of those who make demands that we’re not sure we’re ready to meet. “Trying too hard” is related to attempting to control where a relationship goes. It’s generally seen in micromanaging behavior and almost always causes a “distancing” by the other partner, who becomes more ambivalent and ducks the controlling behavior. This, of course, exacerbates the issue by causing the “controlling” partner to lean even more into controlling (or “fixing”) the relationship, which only increases the anxiety and ambivalence of the other partner. The following tips are designed to help ensure that both parties remain comfortably on the same page in developing needed give-and-take in a relationship: Openly discuss the status of your relationship. Build in a habit of checking in with each other about what you think and feel about how your connection is proceeding. Frankly discuss feelings such as anxiety, insecurity and (perhaps most importantly) ambivalence. This may seem strange at first, but it is valuable for getting to know someone and vital for maintaining a healthy long-term relationship. Decide how and when you’ll have these talks and stay open to taking a timeout when the other person is feeling anxious and ambivalent. This not only promotes trust, but reduces the likelihood of triggering crises down the road related to unresolved feelings or issues. Cultivate a practice of mindfulness of how each partner is experiencing the relationship, so that neither party feels in danger of being either depleted or overwhelmed. Such a practice can be initiated by calling a timeout and sitting quietly with one another for short time, say three to five minutes. Follow this up with a period of alternating shares (also timed) in which each party talks about what it was like to sit quietly with each other without taking one another’s inventory. With practice, this builds a safe space for couples to practice the unconditional acceptance of where each person stands in the relationship. Give each other permission to speak up if one of you feels that the other is over-managing what’s going on between you. Indicators of over-management can be as subtle as one of you always deciding who does a household chore to something as significant as deciding when you’re going to have sex or how you’re going to spend your vacations. Remember to maintain focus on how one is experiencing the other’s “over-management.” For example, instead of an accusatory, “you never pay attention to what I want,” (which probably will elicit a retaliatory accusation) verbalize your own feelings only: “I feel as if my ideas about how we could spend our vacation don’t matter to you” or “it hurts my feelings when you push me away when I try to kiss you.” Sticking to verbalizing only your own feelings without blaming leaves open an avenue for jointly analyzing and finding solutions to problems. Don’t act as if “everything is fine” when it isn’t. Few behaviors have more “blow-up potential” than ignoring your own feelings to keep the peace. At the same time, avoid insisting on raising an issue in a time and place that’s likely to create more discomfort (as well as resistance and resentment) rather than relieve it. With practice, the three previous techniques will create an interpersonal environment in which virtually any issue can be processed in a calm, nonaccusatory way, and in almost any setting. Problems are then solved in real time, undercutting the danger of ignoring or stewing in our feelings. Each time you address a problem or potential problem in this way, you’ll have taken a giant step forward in building both connection and mutual trust. You may have noticed that safety is the cornerstone of everything we’ve said here. But feeling safe isn’t automatic: It’s built over time, and the four points above can keep the process on track. The unconditional hospitality you create, no matter what each of you is feeling, becomes the beginning, the way and the goal of making your relationship better.
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5 Things You Need to Know About Mindfulness

We all could use a break from time to time. Creating good habits, like being more mindful, can help keep stress from over taking your life. Here are five things you should know when it comes to practicing mindfulness. We’re talking about practice. We will never get good at anything without practice. Experts recommend finding ten minutes for mindfulness throughout the day, preferably in the morning. Set a timer or alert on your phone to help you create and maintain the habit. Mindfulness guru Jon Kabat-Zinn says, “If you can learn how to live in this present moment, then mindfulness doesn’t take any time at all. You’re moving through life, surfing on your breath and handling whatever comes up as you need to.” It’s not voodoo. Mindfulness practices and meditation have roots in many cultures dating back thousands of years. This may make some people thing that there is some sort of mysticism involved, but mindfulness is a natural process that allows to focus on your present awareness. You can practice mindfulness by washing the dishes or walking your dog. As long you are focused on the moment and don’t let yesterday or tomorrow creep in, you are where you need to be. Need Help? That’s easy. Andy Puddicombe’s leading meditation app Headspace, has proven to be a leader in teaching mindfulness. Andy’s easy-going attitude and soothing voice guide you through the journey of your inner you. The first 10 sessions are free. If you like what you hear (and feel), a monthly subscription opens a whole new world of meditations designed for specific areas in your life, including stress and anxiety. The time is now. If your life is busy and you aren’t sure about a when is a good time to start your practicing mindfulness, how about now? Jack Kornfield, author of No Time Like the Present and one of people responsible for introducing mindfulness to Western culture, says there is no time better than the present to start your mindfulness journey. Being mindful can open the door to getting more joy and fulfillment out of your life. Build a Better Brain. Practicing mindfulness on a regular basis can strengthen parts of your brain designed for empathy and self-awareness, according to Rick Hanson, Ph.D., author of Just One Thing and Hardwiring Happiness. Being mindful can thicken the brain’s cortical layers that help us focus and activate the left prefrontal cortex that keeps our negativity in check.
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Finding Happiness in People

As the late psychologist and pioneer in positive psychology Christopher Peterson famously wrote in his book Pursuing the Good Life, “Other people matter.” As cultural creatures, humans have unique capabilities to communicate our needs with each other. Through touch, sound and even feelings, we can signal when we are sad, angry or content. Without other people, we wouldn’t know right from wrong and we certainly wouldn’t know what makes us happy. Here is the latest in research related to the science of happiness and well-being that proves Christopher may have been on to something. Hugs Not Shrugs People who settle their differences with a nice warm hug have happier, stronger relationships than those who do not prefer personal contact, especially on a really tough day. According to new research from Carnegie Mellon University, the positive results from hugging were the same for men and women, married or not. While the outcomes are correlational at this point, researchers point out that interpersonal touch is a shield to stress and is associated with “increased attachment security, greater perceived partner support, enhanced intimacy, higher relationship satisfaction and easier conflict resolution.” Like a Good Neighbor Having friends living nearby and making regular positive connections with your neighbors can improve the overall satisfaction with your neighborhood. In a longitudinal study recently published in the journal City & Community from the American Sociological Association, researchers found that neighbors who practiced good neighborly behaviors, such as looking after one another’s property and doing favors for each other, may actually stave off negative perceptions about disadvantaged areas too, leading to opportunities of investment back into the neighborhood. Stronger bonds within the neighborhood mean less fear and isolation, which can then increase life satisfaction. Forgive to Live Forgiveness is not just a good practice for long-lasting happiness and well-being, but it may be a survival tool that we have always had. New research appearing in the journal Nature Human Behavior suggests that having the ability to forgive helps us maintain our social relationships, even when someone hurts another. “Humans have not evolved in isolation, but in groups—we need to cooperate with others to survive,” says Jenifer Siegel, a Ph.D. student at the University of Oxford and lead author of the study. “Lenient and forgiving strategies in natural selection offer an advantage because they allow people to make mistakes and prevent us from prematurely terminating relationships that are necessary for the survival of our species.” Conversely, she says, our forgiving nature can also cause us to stick around in bad relationships, too. Happiness and Beyond As we increase our happiness in our later years, we may be able to decrease our risk of death, creating longer lasting lives, according to new research from the DukeNUS Medical School. The study, recently published in the scientific journal Age and Ageing, surveyed Singaporeans aged 60 years and up, found that people who reported to be happy with their lives had 19 percent less of a chance of dying over people who said they were unhappy. The findings suggest the even small increments of happiness benefit longevity in both men and women.
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