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Puppy Power

Petting puppies is the newest—and cutest—way students anxious over year-end exams and dissertation deadlines can de-stress at the University of Central Lancashire in England.When the UCLan Students' Union announced on Facebook it would take 300 signups for a "puppy room" on May 7, all the slots—and a waiting list—filled up in a day.Besides relaxing 20 to 30 puppy cuddlers at a time, the 15-minute sessions will raise money for Guide Dogs, which will provide the tail-waggers.A Japanese study on the "power of kawaii," or cuteness, showed people have higher levels of concentration after looking at pictures of puppies or kittens. So why not go even further and enjoy snuggling with the real thing, Lucy Haigh, a UCLan Students' Union board member, told Rock FM. "Everyone's going to leave a little more happy than when they came in," Lucy said. "We're going to measure it."We already know petting dogs helps relax us andkeep us healthy. The guide dogs-in-training get something out of the sessions, too: getting used to being around people.Jim Gold is a veteran journalist who splits his time between Seattle and the Bay Area.
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Can divorce make us happy?

Can Divorce Make Us Happy?

Women who leave bad or destructive marriages find happiness more often than those who remain in them, says a new study from the University of Arizona and University of Colorado, Boulder.Interestingly, according to the study, women who left so-so or decent marriages fared worse than those who stayed in them, according to the same study.The studyFor the new study, published in the Journal of Family Psychology, researchers measured life satisfaction among 1,639 men and women ages 25 to 74. Marriage quality was determined by survey questions such as "How much does your spouse or partner really care about you?" "How often does your spouse or partner make too many demands on you?" and "How often does he or she get on your nerves?"Gender differenceFor men, life satisfaction seems to have little to do with marriage quality, divorce or remaining married."This may be due to differences in how men and women view themselves in their marriages and the roles they take, with women generally being more invested in their relationships and more affected by their quality," said the study's lead author, Kyle Bourassa, a Ph.D. candidate in the University of Arizona Department of Psychology, according to a report in Fusion.One takeaway: If you’re a woman, carefully analyze just how bad your relationship is before calling the divorce lawyer.Jim Gold is a veteran journalist who splits his time between Seattle and the Bay Area.
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Get happier today with our expert tips!

11 Ways to Be Happier Today!

Happiness is the gateway to success, but like most good things in life, it also takes some work. Roll up your sleeves and put some effort into becoming a happier you. Here are 11 things you can do to enhance your happiness today. (For all of you happiness over-achievers, click on the headings below for more information on each tip!) 1. Take a look back If you aren’t sure of your passion as an adult, revisit your youth for clues. Perhaps when you were a child, teenager or even a young adult, there was something that you were passionate about. Maybe there was something you loved to collect, a place you loved going, or an activity that you loved doing. Bring those old experiences back into your current life. 2. Go in search of awe A sense of awe may help you fight depression and inflammation. Find awe by visiting a natural wonder. Listen to your favorite music. Lose yourself in an art museum. Go in search of what inspires you deeply. 3. Connect with people Our relationships can have an almost magical effect on our happiness. Singer-songwriter Lisa Loeb feels fulfilled when she’s collaborating and connecting with others. You can find inspiration in others, too. 4. Value experiences over things Things are nice, but the joy we get from experiences lasts longer, causes less waste and probably has a smaller negative environmental impact. Walk to a destination with your family to enjoy the outdoors and connect through conversation. Take a hike in nearby hills. Plan an exciting trip together. All of these things will give enjoyment that you can anticipate, experience and then savor afterward. 5. Get a pet Your new dog can make you more active. What's more, our pets bring bundles of emotional benefits to the humans who love them, according to a study published in the Journal of Personality and Social Psychology. 6. Cultivate your courage Identify your strengths and the areas in your life where you could be a little more courageous. Start working on those areas where you could use a little improvement. 7. Host a dinner party Recent research by psychology professor Barbara Fredrickson shows that even casual positive interactions with acquaintances can cause a major lift in spirits. 8. Start off a meeting with a compliment Kick off your next office meeting with a compliment roundtable. Pay a compliment or say a kind word about a coworker or employee. Employees feel more valued, happier and more productive when there is a focus on what they're doing right. 9. See possibilities everywhere Do you see your glass as half-full or half-empty? If you choose to see the world optimistically, you can more fully appreciate everything and enjoy your life more. We can't always choose to be happy immediately, but we can always choose to work toward being happier. 10. Get a happy app Start your happiness track backed by science on Happify. Each day you can participate in fun and easy-to-follow activities, like taking a Savor Quest or relaxing for a few minutes in a Serenity Scene. Explore different tracks to stay on course to living the good life. 11. Strike a pose Research shows that even standing in a "superman" pose (standing tall, hands on hips, legs slightly apart) a few minutes before a job interview can actually improve performance. Fake it till you make it!
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Little girl holding up a globe.

Can Happiness Save the Planet?

Jenny Jenkins grew up caring for the planet, so it’s no surprise that she has instilled those same values in her children. Today, the mother of four says it’s become second nature for her and her husband, Cliff, to practice a low-impact, environmentally friendly lifestyle.“Because I grew up thinking this way, it’s not hard,” says Jenny, a high school guidance counselor in Cincinnati, Ohio. “I think we’re happier because we live a less cluttered life. And now we see our kids doing some of the same things.”Experiences over thingsWith an emphasis on shared experiences and family activities over products and purchases, Jenny’s family values togetherness and an active lifestyle. “We all love the outdoors, so we’ll walk wherever we can—like to the grocery store or the farmer’s market—instead of driving. It means that we spend more time together than a lot of families do, and it also is good for us because of the physical activity. And, even just walking to the hardware store, you’re getting outside and connecting with nature, and that makes you happier.”Today, experts say that mindset is just what the planet needs. People who are happier have been found to be less focused on “things” and more focused on fulfilling activities and social relationships, which brings with it a built-in benefit for Mother Earth.Happy people make more responsible consumers?In a recent study, Miriam Tatzel, Ph.D., of Empire State College, State University of New York, found that happy people share one very distinctive trait: They value and seek out experiences instead of possessions. This trait could be the key to creating a healthier planet, she told the American Psychological Association at its convention in August in her presentation, “Consumer Well-Being & Environmental Well-Being: A Surprising Compatibility.”“Consumerism and all the stuff we make harms the environment [through] pollution, climate change, degradation of natural resources,” she says. In the past, a popularscientific viewpoint has been that saving the planet would only be possible if consumers’ consumption habits could be changed. However, she now believes that saving the planet could be as simple as emphasizing happiness.“If people spend less time working and spending, they have more time for relationships and personal interests,” Miriam says. “People who are less materialistic tend to be happier and more satisfied with their lives.”Teaching it to the next generationJenny says she has seen that mindset blossom in her children. “I’m not saying we don’t have any ‘stuff,’ because we do, but we mostly do activities instead of [giving traditional] gifts,” she says. For example, this year they bought family season passes to a ski slope instead of buying items like Xboxes and iPads.“When you start thinking that way, experiences become more important,” Jenny says. “The kids appreciate them more, and it actually is something they’d prefer over regular toys and presents.”Read more about cutting down on consumer clutter.Of course, convincing most consumers not to buy the latest gadget or to skip getting that shiny new car can be a tough sell. In America, consumer debt continues growing, inching up another 3.3 percent in 2014; credit card debt is outpaced only by mortgage and student loan debt.The consequences of consumer debt extend far beyond dismal credit scores; debt also can have serious side effects that impair mood and state of mind. It often is accompanied by stress, fear, anger and depression, according to debt expert Bill Fay of Debt.org. Making people happier with their personal lives could help them downsize their debts while having a ripple effect of creating a happier, more environmentally conscious society overall, Miriam says.Creating an upward spiralCatherine O’Brien, Ph.D., an expert in sustainability education, discovered the link between sustainable living and happiness while working on her doctorate at Barefoot College in Rajasthan, India, in the mid-1990s. “I found that not only did the people there live sustainably, but it was a culture filled with joy,” she says. “They were wildly creative and imaginative. And I had a novel thought that, if we live sustainably, we might be happier.”That thought became the basis for her concept of Sustainable Happiness, which combines principles of positive psychology with a sustainability mindset. As the positive psychology movement gained traction, Catherine saw more areas where it connected with sustainability and created a complete educational platform combining the two.A message of spiritual and emotional abundance“People were tired of hearing environmental messages,” she says, adding that many environmental messages were equated with making sacrifices and relinquishing creature comforts. “I knew that if people could hear the happiness message, it would accelerate their interest. Everyone has an interest in happiness.”Catherine’s Sustainable Happiness teachings look at how fewer material possessions and a deeper connection to the Earth can pave the way to a happier, healthier life. “This is not a new thing, and it’s not something I invented,” she says. “Many indigenous cultures are built on this. It’s about thinking about what we can do to live happily and connect with other people.And in doing so, you often begin making choices that reduce your footprint. It’s not necessarily that you’re thinking about being environmentally friendly, it’s that the activity you choose to participate in has other benefits [for the planet] associated with it.”Happiness as a side effectWhile many of the choices made by happier people are good for the planet, it has also been found that being good to the planet can generate feelings of happiness. So which comes first—personal wellbeing, or caring for the planet? Societies that practice sustainability are shown to be happier than their less environmentally minded counterparts.That’s the foundation of the Happy Planet Index, which was introduced in 2006 by the New Economics Foundation. The global measurement standard multiplies an index of life satisfaction and the life expectancy average of each country’s residents, then divides that by the ecological footprint of the country. Results consistently show that residents with a smaller ecological footprint register greater levels of happiness, satisfaction and wellbeing.Read more on sustainability and going green.In the “State of the World” report developed for The Worldwatch Institute, economist John Talberth, Ph.D., and then director of the Sustainability Indicators Program atRedefining Progress in Oakland, California writes that societies or individuals who practice sustainability and pro-environmental behavior have a greater sense of subjective wellbeing.Meanwhile, a study published in September in the journal Frontiers also found that people who exhibit pro-environmental attitudes and behaviors showed greater signs ofpositivity and well-being.“I think it depends on the individual,” Catherine says. “Some people may think about how they can live happily and connect with others, and that’s going to lead them to dothings that are good for the planet.” Others, she says, may be concerned for the planet and seek out earth-friendly activities that connect them with nature and with other like-minded individuals, both of which are known happiness boosters.Naturally happy“Being in nature, or even just looking at it, is associated with a number of positive physical and mental outcomes, including reduced stress, increased attention and greater self-control,” says Misha Voloaca of the University of Ottawa Well-Being Lab. His current research is centered on the role happiness plays in connecting with nature. “There is good evidence showing that people who are more connected to nature have smaller ecological footprints.Importantly, such people also tend to be happier and more mindful in everyday life. [It supports] both personal and environmental well-being.” Victor Corral-Verdugo of theDepartment of Psychology at the University of Sonora at Hermosillo, Mexico, agrees. His recent study, “Happiness as a Correlate of Sustainable Behavior: A Study of Pro-Ecological, Frugal, Equitable and Altruistic Actions That Promote Subjective Wellbeing,” published in the journal Human Ecology Review, reviews numerous studies on the topic and introduces his own observations. He concludes that the benefits of pro-environmental practices are so positive that they lead to further conservation efforts, which in turn generates a continuing upward spiral of happiness.Victor and his colleagues studied the relationship between sustainable behavior and happiness among college students in Mexico, an area he intentionally selected because it has both environmental and social concerns. He was interested in learning if positive behaviors could offset some of the effects of the environmental problems while at the same time increasing the happiness of its citizens.“According to our results…the more pro-ecological, altruistic, frugal and equitable a person is, the more feelings of happiness (s)he experiences,” Victor finds. He echoes Catherine’s belief that if people knew about the positive consequences of adopting a pro-environmental lifestyle, more people would be eager to participate. And Jenny says it is something her family benefits from every day.“When you’re moving around in nature, eating better and spending time with your family, you’re naturally going to feel better,” she says. “Physically, you feel better. The way you’re living makes you happier. It’s kind of common sense.”
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Introverts and extroverts.

Are Extroverts Happier?

Do you enjoy work-related cocktail parties? Have you ever talked to a stranger on a bus just for fun? Do you know the barista’s name at your local coffee shop? If you answered yes to one or more of these questions, you may be an extrovert.If you prefer spending Saturday nights reading novels on the couch, and haven’t spoken up in a meeting since that time in 1998—congratulations, you’re an introvert!It feels good to be socialSince the 1960s, psychologists studying personality and happiness have found that extroverts report higher levels of happiness. According to Richard Lucas, Ph.D., who studies the connection between extroversion and happiness at Michigan State University, extroverts seem to have more frequent positive emotions than introverts. This could be because extroverts tend to take more actions that strengthen well-being, seek out social situations or because their brains are just fundamentally different.Flaws in the research?Some critics question the validity of this research. Psychologist and mindfulness expert Arnie Kozak, Ph.D., author of The Awakened Introvert, to be published later this year, believes the battery of questions researchers ask are designed by Western psychologists who have certain sensibilities.“There seems to be a cultural bias: the idea that in order to be happy you have to be active and social,” Kozak said. In his opinion, the studies linking extroversion and happiness often paint introvertedness in a negative light and don't capture the positive feelings introverts have about themselves.However, similar studies done in China and Latin America still show a relationship between extroversion and happiness (although slightly less strong), reinforcing the conclusions.Read more about the benefits of social interaction.“People who are extroverted tend to be happier than those that are introverted. The strength of that effect can depend on culture and what you mean by happiness, but on balance it’s still true,” concludes John Zelenski, Ph.D., who studies the connections between emotion and cognition at at Carleton University.What causes the difference?Scientists have found that asking introverts and extroverts to be social, at least in a laboratory setting, makes both groups happier, at least for a little while. This could mean that extroverts’ increased happiness comes from the sheer number of their social interactions, compared to the lower volume introverts have.Other scientists are looking at physiological differences in the dopamine system—the part of the brain that controls risk and reward. Extroverts may, in theory, be more sensitive to dopamine and get bigger bumps in pleasure. This is a promising area of research still very early, according to Lucas.Embrace your inner introvertEven though the extroversion-happiness relationship has been proved time and again, introverts shouldn’t worry. As Susan Cain points out in her bestselling book Quiet: The Power of Introverts in a World That Can't Stop Talking, there are many positives to introversion. While introverts were once thought of as shy, aloof or detached, many experts would now argue that they have excellent observational skills and sensitivity to their environments—qualities that provide unique value in the workplace and personal relationships.They’re also really good at acting like extroverts whenever they want. In one of Zelenski’s studies, introverts had a much easier time acting extrovertedly than extroverts did acting like introverts. This may be because they had a lifetime of practice acclimating to an extroversion-centric environment.And, it’s important to remember that no matter where you fall on the introvert-extrovert spectrum, chances are you’re already happy. “Most people are happy most of the time… There are a lot of happy introverts walking around,” Zelenski says.Are you an introvert or an extrovert, and how do you think it affects your happiness? Let us know in the Comments section, below.
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Dancers in Bhutan

Happiness Around the World

Abandoned as an infant on the streets of Calcutta, India, Jayme Illien was taken to Mother Teresa’s International Mission of Hope orphanage. There, by chance, someone knew of a woman in the United States desperately wanting to adopt a child.“My adopted mother got a call on her 45th birthday saying, ‘We have a baby for you,’ ” he says. Anna Belle Illien not only adopted Jayme, but after experiencing the challenges of the process firsthand also founded Illien Adoptions International, a nonprofit that has helped thousands of American parents navigate the international adoption process.“What I saw as I traveled with her were thousands of children (in orphanages) who were just like me,” says Jayme, who is now an adviser to the United Nations and founder of Illien GlobalPublic Benefit Corporation, which works with business, governments and different segments of society to promote a message of happiness. “I realized how fortunate I was, and that became my inspiration to do something about it….I felt a responsibility to do something with what I’ve been given.”His mission, he realized, was to share what he believes to be the purpose of life: happiness. And while the definition of happiness is as unique as we are, our ages-old quest for it is universal, going beyond age, country, belief and circumstance.Yet it has only been in the last decade that psychologists and scientists began taking a closer look at why happiness results in more than smiles on our faces; rather, why there is an undeniable link between our happiness and improved health, longevity, relationships and success at work. And, on a grander scale, how our government’s policies, our nation’s economic health and even communities’ decisions can shape and affect our wellbeing and happiness.More than MoneyIn China, a country that has experienced record levels of economic growth in the past two decades, the shift to focusing on well-being was not so much a choice as a necessity. An increase in suicides caught the government’s attention, says Kaiping Peng, Ph.D., dean of China’s Tsinghua University’s psychology department. In short, life satisfaction had plummeted. And China wasn’t alone. Post-World War II Japan, where incomes quintupled in three decades, and Korea, during its period of brisk development in the 1950s and ’60s, shared similar experiences, says Carol Graham, Ph.D., author of The Pursuit of Happiness: An Economy of Well-Being.“From a policy perspective, from a human welfare perspective, it’s important to understand that these kinds of progress boosts can also have negative externalities for people,” Carol says. “We are beyond a world where more and more income is the be all and end all.”Kaiping sees China’s satisfaction challenges as a byproduct of economic growth and resulting rapid urbanization. The country is countering that by encouraging the rising popularity of positive psychology studies, including collaborating with other countries on the topic and establishing the Happy City movement.One city participating is Jiangyin, about 90 miles northwest of Shanghai. Since it initiated the Happy Jiangyin Project in 2006, which aims to improve people’s lives by increasing their economic opportunities and creating a healthier environment, Jiangyin has seen its citizens’ well-being increase two to three points every year. Among the initiatives resulting from the project was the addition of industrial and agricultural parks in the village of Huaxi, earning it the nickname “the first village under heaven.”“We have come to understand what Buddha told humanity more than 2,000 years ago: Money alone does not buy happiness,” says Jeffrey Sachs, Ph.D., renowned economist and senior U.N. adviser. “To achieve happiness, we need healthy societies, honest governments, social trust, and honoring and protecting the natural environment.”Jayme agrees. “Monitoring only economic growth is not the right way to run a country,” he says. “That’s like having a car and only having a speedometer—there are alot of complexities, a lot of other factors that enter in.”The Science of HappinessFor the United Kingdom, happiness was political. And in the wake of the economic crash of 2008 came a moment of readjustment, a window of opportunity that the happiness movement easily filled.“I think part of that was going beyond the kind of narrow view that the things that matter in life are the things you can count, or the things that have money attached to them,” says James O’Shaughnessy, who served as Prime Minister David Cameron’s director of policy and research. He credits the growing interest in well-being to the scientific element the measurements bring to the discussion, a belief Timothy Sharp, Ph.D., shares. Timothy, author of The Happiness Handbook and founder of Australia’s The Happiness Institute, says happiness has always interested philosophers and religious leaders, but today, the topic is piquing the interest of a broader range of people, from accountants to veterinarians and entrepreneurs.“The crash forced a complete recalibration of expectations, confidence in what it is we’re trying to achieve with economic growth,” Carol says. And while the concrete effects of the happiness movement in Great Britain are hard to pinpoint, James says, a change in attitude is evidenced by the launch of the What Works Centre for Wellbeing in late 2014. The independent organization, funded in part by the British government, includes a number of centers throughout Great Britain dedicated to “understanding what national and local governments, along with voluntary and business partners, can do to increase wellbeing.”With more organizations starting to study people’s well-being, including Australian Unity in Australia, the Happy Planet Index and the French-based Organization for Economic Cooperation and Development, we’re seeing metrics that offer a new take on more traditional economic indicators, like the closure of rural post offices across the U.K.Carol explains that, economically, the post offices were a drain, but wellbeing metrics revealed they were the highlight of the day for many isolated elderly residents. The information didn’t dictate policy. “But what it does,” she says, “is it says if you close the rural post offices, it’s very likely to have these negative costs, and you kind of address those some other way.”A Movement in MotionThe happiness movement, says Jeffrey, a co-author of the “World Happiness Report,” “is a call on our governments and our societies to get our priorities right, to adopt holistic goals such as sustainable development and to monitor the expressed levels of happiness in society, so that we can know when our society needs reforms to achieve happiness.”Each year the “World Happiness Report” ranks the happiness of people in more than 150 countries based on gross domestic product, life expectancy, having someone to count on, perceived freedom to make life choices, generosity and freedom from corruption. In both the 2012 and 2013 reports, researchers cited mental health as the single-biggest factor affecting happiness across the board.“A lot of problems we have as a society are because of individuals not being happy,” says Jayme, now an International Day of Happiness representative. “Global happiness and change start with personal happiness.” Knowing this, Jayme and photographer Joseph Peter, who spent four months in Africa capturing “moments of happiness,” came up with an idea for a U.N. resolution that would recognize the pursuit of happiness as a “fundamental human goal” and ask countries to consider happiness and well-being when measuring and planning their social and economic development.With the help of the then-ambassador of Iraq to the U.N., Hamid al-Bayati, Ph.D., the resolution went before the General Assembly president in 2011 and then the General Assembly to be adopted by general consensus. The resolution passed immediately.International Day of HappinessThe following year, in June 2012, the General Assembly declared March 20 International Day of Happiness, “recognizing the relevance of happiness and well-being as universal goals and aspirations in the lives of human beings around the world and the importance of their recognition in public policy objectives.”And since the first celebration of International Day of Happiness in 2013, the holiday has gained more and more awareness in the public consciousness, furthering Jayme’s hopes for promoting happiness globally. “[International Day of Happiness] calls out that we’re all part of the same species; we’re all connected,” he says.“Living a happy life and thinking about your own happiness is so important. Having one day to be aware about it is a big step in making it something you do every day.” A Brighter Tomorrow Creating a happier planet won’t happen overnight, Jayme acknowledges, but today, many people around the globe are working together for this cause—and that’s a powerful start. “We are at a turning point where this isn’t just possible, it’s critical,” he says.He believes a holistic framework that incorporates happiness as an international policy, and provides a well-thought-out process with universal goals, truly can change the trajectory of our future.“How does the work of peace and security get done?” he asks. “Slowly. You don’t move the entire planet in a couple of days. It’s more of a change that happens over time as people begin to value other things. “What we’re realizing around the world is that there are a lot of goals that unite us, and we really should work on those.”
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Coworkers celebrating

3 Surprising Reasons to Celebrate at Work

If you go to Las Vegas, make sure to visit the Zappos headquarters. You can schedule your visit online, and the Zappos van will come pick you up. As you walk into the building, you’ll encounter people chatting, smiling and saying hi to you. You’ll also see a big gong in the middle of the large office space. Anyone—including you or any Zappos employee—can go up to the gong at any point and make a big announcement.It can be an employee celebrating, “Hey! I just spoke to a customer who says he now loves us more than ever,” or a visitor saying, “Hey! I’m visiting from Europe and this is the coolest company I’ve ever seen!”Encouraging celebrationWhy do Zappos and other innovative companies encourage celebration? Most workplaces make some effort, be it going out to lunch to recognize a colleague’s birthday or presenting awards to the top producers. But you don’t have to limit your celebrations to once or twice a year. Create a culture of celebration instead. Here are three reasons you’ll be happy you did.1. It brings people togetherLaughter tunes a room, says David Sloan Wilson, Ph.D., in Evolution for Everyone. The sound and the positive expression of laughter are contagious. Psychologists used to think that in order for people to grow closer to each other, they needed to share their deepest, darkest vulnerabilities.In one of the most groundbreaking pieces of research on human psychology in the last couple of decades, Shelly Gable, Ph.D., of the University of California at Santa Barbara and her colleagues turned those findings on their head.They found that asking dating couples to discuss positive events—i.e., to celebrate together—led to more closeness, better relationships and fewer breakups than discussing negative events. So go ahead. Ask your colleagues what’s going well or what they are most proud of, and notice what happens.2. It's free and effectiveZappos is the king of workplace celebration. For example, each time Zappos CEO Tony Hsieh congratulates an employee, he is using what we call Frequent Recognition and Encouragement (FRE). He changes the tone of the workplace with a technique that is free to use and can result in a 42 percent boost in productivity for teams, as we show in our book Profit from the Positive.Simply recognizing and celebrating progress together can result in a more productive team. Why not use a technique that is free, fun and can increase productivity at the same time?Recognize and encourageOne very important aspect of using FRE: Don’t wait until a huge success or the end of your project to celebrate and recognize co-workers. Find smaller milestones along the way. Remember that feedback can go in any direction: peer to peer, manager to employee, or employee to manager. Members of one team we know say they count on their casual weekly Thursday lunches—where they talk about everything except work—to relieve stress.Celebrate Fridays. Celebrate birthdays. Celebrate the good weather with lunch outdoors. If you work remotely, you can celebrate virtually, like the education company EverFi does. Each month a plastic shark gets mailed to the team member who was nominated by his peers for accomplishing something big. The recipient takes a funny photo of himself with the shark and shares it with the team.3. Celebrations reverberate beyond the momentBarbara Fredrickson, Ph.D., of the University of North Carolina at Chapel Hill discovered that one major benefit of positive emotions is that they broaden our thinking—we are more open to new ideas. That’s why we begin our weekly conference call with this question: “What’s one piece of good news, personally and/or professionally since we last talked?” In this way, we are encouraging our minds to be open to new ideas as we dive into our agenda.“Happiness lies within every employee regardless of title, position or salary,” says one of our clients, Erneshia Pinder. “True leaders recognize what it takes to activate this happiness across all levels of the organization by knowing that every employee wants the same thing—to excel at what they do and to be happy while doing it.”Last year on March 20, the International Day of Happiness, Erneshia hosted a potluck lunch at the office with the song “Happy” playing in the background, decorated a bulletin board with some pages from Live Happy, played a few games with the staff and gave away prizes.“The intent was simple—to demonstrate that we valued employees by encouraging them to partake in activities that make them happy,” Erneshia says. “I have to say it was one of the best days in the office. The atmosphere was upbeat and positive and everyone wore a smile.MARGARET H. GREENBERG and SENIA MAYMIN, Ph.D., regular columnists for Live Happy, are organizational consultants and executive coaches whose popular talks and workshops inspire business leaders around the world. Their best-selling book, Profit from the Positive: Proven Leadership Strategies to Boost Productivity & Transform Your Business, is now available in Chinese. Connect with Margaret and Senia at Facebook.com/ProfitFromThePositive.
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Happiness expert Gretchen Rubin

Habits Can Be Happiness-Forming

Happiness expert Gretchen Rubin had a lightbulb moment during a conversation with a friend that took her interest in habits and spiked it into the realm of near-obsession. Her friend wanted to exercise. She knew she’d feel more energetic and happier if she did, but she couldn’t get herself to do it. “The funny thing is,” said the friend, “when I was in high school, I never missed track practice, but I can’t get myself to go running now.” A "eureka" moment Gretchen was thunderstruck by this new perspective on behavior. “Why is that?” she thought. “Same habit, same person. At one time it was effortless, now it’s impossible. What’s the difference?” “That got me really focused on this idea of habits,” Gretchen says. From her research, she knew that people with steady, productive habits are happier and healthier. As she looked more deeply into habits, she had more questions than answers. Why do some people have an easier time forming habits than others? Why do some people like habits while others dread them? She began researching habits and testing her theories on willing friends and family members. Her findings led to her latest book, Better Than Before: Mastering the Habits of Our Everyday Lives. She calls it a prequel to her best-selling The Happiness Project because it answers the question, “How do you start doing those things that lead to happiness?” The secret to positive habits To understand how people are able to change, Gretchen knew she must understand how habits are formed and how they stick. “Habits are the invisible architecture of daily life. We repeat about 40 percent of our habits daily, so they shape our existence and our future. When we change our habits, we change our lives. “I think people have a pretty good idea of the things that will make them happier, but they often can’t make them happen,” Gretchen says. She noticed that when people talk about something that makes them happy, they often focus on a healthy habit they finally managed to set in motion. Put your brain on autopilot “Most of the things people want to do, they want to do regularly,” Gretchen says. “Habits allow us to go on automatic. The crucial thing about habits is the lack of decision-making. You are not deciding whether to brush your teeth or put on your seat belt. You are just doing it automatically.” In this way, habits can free us from stress. “Making decisions is draining. Habits free you from using self-control or willpower,” Gretchen says. “Everything that is important to you—from getting enough sleep to exercising, working on a big project or even having more quality time with your family—once it’s a habit, you don’t have to decide.” Start small And while you’ll find lots of advice about how to set habits, from starting small to tackling a new habit first thing in the morning, Gretchen’s advice is different and goes deeper. To start a new habit, she says, “we have to first know ourselves. Once we know ourselves, we can manage ourselves better.” For example, if you are a night person you shouldn’t try to take on the habits of a morning person. Work with who you are, building on strengths and patterns that are already in place. What's your habit tendency? Habits are one way we follow through on things we know will make us happier, but the same strategies don’t work for everyone. “When we form a habit, we set expectations for ourselves,” Gretchen says. “How we respond to expectations—both internal (keep a resolution) and external (meet a work deadline) is a key question for habit change. To better explain how we fall into types when it comes to our relationships with habits, Gretchen developed a framework called The Four Tendencies. Upholders respond readily to both internal and external expectations. “I do what others expect of me—and what I expect from myself.” Questioners challenge all expectations. They meet an expectation only if they believe it’s reasonable (effectively making it an internal expectation). “I do what I think is best, according to my judgment. I won’t do something that doesn’t make sense.” Obligers respond readily to outside expectations but struggle to meet their own expectations. “I don’t like to let others down, but I often let myself down.” Rebels resist all expectations. “I want to do what I want, in my own way. If you tell me to do it, I’m less likely to do it.” Knowing thyself According to Gretchen’s research, if you identify your tendency, you will have a better idea of which one of her 21 identified habit-changing strategies will work for you. You can deploy multiple strategies at once or use a single strategy to master a habit. “For instance,” says Gretchen, “upholders do especially well with the strategy of scheduling, questioners with the strategy of clarity, obligers with the strategy of accountability and rebels with the strategy of identity. Base your style on personality and values “With habits, some people should start small and others should start big. One person should keep it private and another should go public,” Gretchen explains. “If you are going to have coffee with a friend once a week or read Scripture, it’s so much easier when there’s a habit to it. If something is really important to you, build a habit around it.” To help tailor your habits to your nature, ask yourself questions about how you spend your time, what you value most, and what habits you currently pursue. To do this, the book includes a helpful list with questions like: At what time of day do I feel energized? What’s most satisfying to me: saving time, or money, or effort? If I could magically change one habit in my life, what would it be? The more your habits reflect your values, the happier you will be. Start with a strong foundation Begin with habits that strengthen self-control, what Gretchen calls The Foundation Four. These habits serve as the foundation for forming other good habits: sleep, move, eat and drink right, unclutter. “Foundational habits protect us from getting so physically taxed or mentally frazzled that we can’t manage ourselves. If you are a person who doesn’t get enough sleep and then you start getting enough sleep, that’s generally going to boost your sense of self-command. Foundation habits can even make profound change possible,” Gretchen explains. “A friend once told me, ‘I cleaned out my fridge, and now I feel like I can switch careers.’ I knew exactly what she meant.” Foundation habits reinforce each other. For instance, exercise helps people sleep, and sleep helps people do everything better. Ask yourself what you really want “I think a lot of people are plagued by these vague notions of habits they should change, and that’s very draining and makes you feel out of control of yourself,” Gretchen says. “Ask yourself what you really want and make your life reflect that.” Gretchen’s No. 1 rule on her Habits Manifesto: What we do every day matters more than what we do once in a while. “Harness the power of habits to create a life that makes you freer and happier.”
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Happiness panel at the United Nations

Measuring Happiness at the United Nations

Experts on the study of happiness convened at the United Nations Thursday to discuss “The Paradox of Income and Happiness,” a look at how research is helping governments measure happiness—and how that is contributing to better outcomes of well-being in populations. Jeffrey Brez, chief, NGO Relations, Advocacy and Special Events, opened the session by explaining that happiness has become a topic of global interest.From Bhutan to Britain“In the past few years, we have seen so much more interest around the [International Day of Happiness],” Jeffrey said, referencing the March 20 event that was established by the U.N. General Assembly in 2012. “This attracts people from around the world.”Thursday’s briefing was designed to focus on how the science and research-based findings on happiness can be applied by governments, nongovernment organizations, schools and individuals to create a happier planet. Mary-Mitchell Campbell, Broadway conductor and director of Finding Neverland, served as moderator for the event and discussed her experiences working with the poor in India. It was there, she said, that she learned some truths about happiness—including that money has very little to do with true happiness.Money still can’t buy happinessAlejandro Adler, a member of the International Expert Well-being Group, echoed Mary-Mitchell’s discovery, pointing out that while the gross domestic product has become synonymous with progress, there are very marginal increases in happiness between countries, “which means increasing GDP does not make countries happier.”In reality, added Ami Dar, founder and executive director of the website Idealist.org, becoming happier requires really just one simple decision: to do the things that make us happy.“We seem to know what makes us happy, and we’re all experts at what makes us unhappy,” he said. “So the real question is, why don’t we do what we need to make us happy?”Learning to be happyHappiness learned early in life will last forever, and the opportunities to change young lives through positive education were illustrated by both Kaiping Peng, Ph.D., and Hector Escamilla, Ph.D. Presenting evidence on how positive education has been implemented in China and Mexico, respectively, they said it can help students find purpose and meaning—something that will positively change their future and shape their decisions.“It’s very popular in China,” Kaiping said. “We are changing the Chinese mindset about education, about happiness, about well-being.”A truly global perspectiveOn a global level, more countries are embracing the idea of happiness as part of public policy. Deborah Heisz, COO and co-founder of Live Happy, noted that while the scientific study of happiness is relatively new, it has already provided a convincing volume of evidence on its many benefits, from better health and relationships to greater career satisfaction.“While we still have much to learn about happiness and where it can take us, the one thing we know with certainty is that a personal commitment to happiness from each and every one of us will make a difference on a worldwide level.”
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A bunch of friends hanging out.

Friends With Benefits

Last weekend I had the unique experience of getting a face cramp. I’d laughed so hard and so long that I’d taxed my smile muscles to their breaking point. This giggle attack was induced by a weekend with my graduate school friends. We try to get together for a weekend away once a year. Being with friends is invigorating This weekend is so important to me that I make it a priority. Every year I come back home feeling reinvigorated. I have more inspiration for work (we’re all science journalists), more patience with my children and more energy and focus. This is without a doubt the most dedicated time I get to spend with friends, so, it’s not surprising that I get such a surge of well-being from it. In fact, having good friends is becoming widely accepted as an important part of maintaining a healthy lifestyle. The Mayo Clinic names it an important component to healthy living in its lifestyle guide. It includes tips on how to make friends as an adult, which can be a challenging endeavor, and how to maintain the relationships we already have. Positive social relationships By taking time to reconnect with my grad school friends, I not only impact my sense of well-being but also build up physical benefits that may help keep me from catching colds, bolster my efforts at healthy lifestyle changes, and possibly increase my longevity. Scientists have long wondered about the biological mechanisms linking friendships and better living. Many studies point toward lowering stress levels. In these studies scientists measure the amount of the primary stress hormone cortisol in the blood stream. People with more friendship connections have lower levels of cortisol in their blood. This means they have lower stress levels, which is linked to better overall health. Friends for better health Even something as physiologically fundamental as our heart rates can be affected by our friends, as a Canadian study showed last fall. Jean-Phillipe Gouin and colleagues found that international students had more changes in their heart rhythms when they started college in a new country than those students who were able to make social connections within the first few months. Variation in the rhythm between heartbeats is a good thing. It shows that the heart is adaptable and cardiac health is good. A decrease in variability isn’t. The international students all showed a decrease when they first moved abroad. But after some months, that decrease subsided for students with more friends. Their social connections were, in essence, protecting their hearts. The chicken or the friendly egg? With all of these studies there is some question of causality. Is it possible that people who are healthier are likely to attract more friends just as our friends are likely to keep us healthier? Absolutely. But science is incrementally proving just how social interactions affect our well-being. It is a continuing reminder of how important it is to nurture our friendships so that they can continue to nurture us. Meredith Knight is a science journalist based in Austin, TX.
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