Group of friends sharing a meal.

Cohousing Communities Are Built for Connection

On a warm summer evening, some two dozen people are gathered for a potluck dinner in the garden of the two-block Los Angeles Eco-Village, which sits on the edge of the city’s Koreatown district. Enjoying salads, grilled veggies and pasta, along with wine and homemade fruit punch, they perch on folding chairs in a clearing between a fig bush and a magnolia tree, not far from the outdoor solar oven, chicken coop and trellises that are heavy with tomatoes. From the range of ages—3 to 79—and the ease of the chatter, this has the feeling of a family get-together. But the mix of ethnicities and accents make it clear that the ties that bind this eclectic group aren’t all familial. Instead, the members of this lively party all belong to a new kind of neighborhood. The Los Angeles Eco-Village is a cohousing community and home to 55 people. According to the Cohousing Association of the United States, it’s one of 162 so far with another 126 in the planning stages. A form of collaborative living, cohousing offers a nurturing alternative to suburban isolation or urban anonymity. The residents run the community collectively, sharing responsibilities and chores and making decisions by consensus. “The human species is tribal in nature, but through generations of culture change, we’ve lost that tribal instinct,” says Lois Arkin, who founded the neighborhood more than 20 years ago. “Cohousing communities restore the human connections that we all crave.” Community + privacy These custom neighborhoods are far from communes. Each household has its own private home, complete with kitchen. But residents also share a large common house, which is the heart of the community. It typically includes a big kitchen and dining room, guest rooms, a children’s playroom, and areas for workshops and meetings. Opportunities for engagement abound, from working in the garden to cooking community meals or taking part in resident-led workshops in sewing, woodworking, yoga or even how to home-brew small batches of craft beer. Most of all, there’s a feeling that your neighbors have your back and are there when you need them. Jessica Ruvalcaba, an early-education schoolteacher, lives here with her husband and their 5-month-old son, Eli. “When Eli was born, people brought me home-cooked meals for two weeks,” she says, “and my neighbor Carol did my laundry. I love that Eli has an extended community of siblings, and I have a group of parents I can lean on.” Cohousing communities can be urban, like the Los Angeles Eco-Village or Takoma Village Cohousing in Washington, D.C., where 90 people—from newborn to 90 years old—live in 43 townhouses and apartments that are clustered around a central piazza. Many are in suburbs or small towns, such as Delaware Street Commons in Lawrence, Kansas. Here 45 homes are linked by pedestrian walkways and each home has a front porch that faces the common area. A few cohousing communities are in rural areas. The 29-home community of Nubanusit Neighborhood & Farm in Peterborough, New Hampshire, sits on 113 acres of farmland, fields and woodlands with trails, a pond and nearly a mile of riverfront. Using less to live more Living sustainably is a core value of cohousing communities. They’re typically built with energy-efficient materials and devote much of their acreage to green space. Cars are banished to the periphery of the property and alternative forms of getting around—biking, walking or public transportation—are encouraged. Lowering reliance on cars is key to keeping the members of these micro-neighborhoods connected. Alice Alexander is the director of the nonprofit Cohousing Association of the United States. She and her husband are members of the Durham Central Park Cohousing Community, a four-story building in downtown Durham, North Carolina, where 39 residents live in 24 condominiums. “I spent most of my life living in Northern Virginia suburbs where I didn’t know my neighbors,” Alice says. “You drove into your carport, went into your house and you never saw anyone.” The hallways at Alice’s building are wide and airy, with benches and libraries tucked into nooks and crannies. It’s a design that encourages people to linger and chat. Planning for chance encounters Relationships aren’t forged only through chance encounters. Like other communities, Durham Central Park maintains a digital bulletin board where people can post anything from an invitation to take a stroll to the Saturday farmers market to a request for a heating pad after a bicycle spill or a lift to the airport. “I’m always amazed that when I have a 6 a.m. flight, there’s someone who wants to take me to the airport,” Alice says. “But this is a caring and sharing community. We can count on each other.” There are weekly movie nights and group dinners, and every evening at least a half-dozen residents gather for happy hour on the roof. Residents seem to flourish amid all this support and sociability. In a survey conducted by the Cohousing Research Network, 96 percent of 528 respondents across 80 cohousing communities said their lives had improved since becoming cohousing residents and three out of four felt their physical health was better than others their age. None of this would surprise community psychologist William Berkowitz, Ph.D., professor emeritus at the University of Massachusetts at Lowell, who believes that close-knit neighborhoods fulfill a vital human function. “The need for connection with other people and for community is wired into our biology,” he says. “We evolved from animals that lived and roamed in clans, sought food together and protected each other. There’s a lot of evidence to suggest that when people have strong social networks their sense of well-being and their physical health improves; cross-cultural research even shows that people live longer.” Cohousing's Danish roots In the early 1980s, Kathryn McCamant and Charles Durrett—Katie and Chuck to their friends—were young married architects beginning to think about starting a family. Already they found themselves coming home from busy workdays exhausted. Their relatives lived across the country and their friends across town. Just getting together with a friend for coffee was a challenge. How would they be able to raise kids? They remembered a type of development called a bofællesskab (living community) that they had visited when they were studying architecture in Copenhagen, Denmark. Since the 1960s, a mix of young families and empty nesters, singles and single parents had been forming these self-reliant neighborhoods that allowed people to support each other through the challenges of every stage of life, from childcare to eldercare. “What we saw in Denmark made so much sense,” Katie says. “These communities reminded me of the neighborhoods where I grew up in Denver, where kids were always outside playing, everybody knew each other and there was a real social life in the streets.” The first cohousing community in America Katie and Chuck returned to Copenhagen in 1984 and spent a year studying bofællesskab. In 1988, they published their first book, Cohousing: A Contemporary Approach to Housing Ourselves. While they were writing the volume, they were also designing Muir Commons in Davis, California. In 1991, it was the first built-from-the-ground-up cohousing community in the U.S. Muir Commons is still going strong today, with 45 adults and 35 children living in 26 homes that sit on just under three acres. The homes, with private kitchens and private yards, range in size from 808 to 1,381 square feet. That size is pretty typical of cohousing communities and goes against the trend of homes in the U.S. getting significantly larger each decade. According to Census Bureau figures, the average size of homes being built in America rose from 1,725 square feet in 1983 to 2,095 in 1993 and, a decade later, to 2,330 square feet. In 2013, the most recent year of data collection, homes averaged just under 2,600 square feet. House size isn’t linked to happiness, according to Elizabeth Dunn, Ph.D., a professor of psychology at the University of British Columbia and co-author of Happy Money: The Science of Happier Spending. What really matters, she says, is the extent to which our houses facilitate positive social interactions. Living in a place where you naturally bump into your neighbors provides a happiness boost. Also heightening well-being, as stacks of studies found, is exposure to nature. A recent large Canadian study, for example, showed that having 10 or more trees on a block confers a health boost that’s the equivalent of being seven years younger. And so the design of the typical cohousing community, where most of the acreage is devoted to shared green space while pathways and front porches encourage socializing, can be a blueprint for happiness. Katie and Chuck, who have a now 25-year-old daughter, live in Nevada City Cohousing, which is an hour north of California’s capital city of Sacramento. It’s one of more than 50 cohousing communities, or “intentional neighborhoods,” as Katie likes to say, that the couple have designed or consulted on. Nevada City has 34 townhouses on 10 acres, six of which are devoted to open space. There’s an organic veggie garden and chickens, a swimming pool and hot tub. Footpaths lead to the nearby historic town. Residents have community dinners six nights a week. People are free to join or to skip, but everybody has a responsibility to cook a meal once every five weeks. Katie and Chuck usually take part in these group dinners three or four times a week. “Cohousing is a really good life,” Katie says. “What it addresses is that while we’re living closer and closer together, we’ve become a very isolated society. There’s a sense of security and safety, emotionally and physically, that comes from being part of something larger than yourself. You’re surrounded by people you can call on in a time of need. And, there’s much more spontaneity in day-to-day life. You run into people and say, hey, do you want to go hiking on Sunday? It doesn’t take 10 emails and texts.” Living collaboratively in Boulder, Colorado In 2000, Bryan Bowen was part of a team of architects working to design Wild Sage, a cohousing community of 34 townhouses in Boulder, Colorado. Developing a cohousing community takes several years and requires active and collaborative decision-making among its members. “Everybody has a voice and feels heard,” Bryan says. “And, as they’re accomplishing something really cool, the group develops very strong decision-making and conflict-resolution skills that they can use in creating a community once they move in.” By the time Wild Sage was completed 12 years ago, Bryan and his wife, Dale Deegan, then pregnant with their first son, Eli, were among the residents moving in. Eli’s younger brother, Jesse, was actually born in the living room of their home, with the aid of a midwife who’s a member of the community and has helped deliver a half dozen other Wild Sage babies. “I can’t imagine leaving Wild Sage,” Bryan says. “I can’t imagine raising my kids any other way. It’s hard enough as it is. Having the support of an interdependent community makes parenthood so much more interesting and rich.” And it makes for a secure childhood, too. Bryan remembers renting a home in Florida for a family beach vacation when Eli was 3 years old. After they pulled up to the house and unloaded the car, Eli ran outside, saying he was going to explore. He made a loop around the big grassy front yard, then came back inside. “He looks totally confused,” Bryan recalls. “He says, ‘Daddy, where are all the friends?’ That was a moment of epiphany for me. I realized that my kids were growing up with the expectation that wherever you go, there should be a whole bunch of fun, interesting people right outside the door. That’s how the world is for them.” A vertical community in Seattle Grace Kim and her husband, Mike Mariano, are founders and architects of Capitol Hill Urban Cohousing. It’s a compact cohousing community in a dense Seattle neighborhood; there are nine homes and a 1,600-square foot rooftop farm in a newly built five-story building. Grace and Mike, along with their 8-year-old daughter Ella are among the 28 residents—17 adults and 11 kids—who moved in just a few months ago. Like Katie and Chuck, Grace and Mike spent time in Copenhagen studying cohousing communities, thanks to a fellowship Kim received in 2004 from the University of Washington. For Kim, who is Korean-American, the intergenerational bofællesskab was familiar and comforting. “In Korean culture,” she says, “it’s common to have grandparents living with you. They’re an important part of the family. That’s very different from Western culture, where kids don’t have a lot of elders in their lives.” In the cohousing communities that Grace and Mike visited in both Copenhagen and later in the United States, she saw a vibrant alternative. “A 5-year-old would be happy to crawl up into anyone’s lap, whatever their age,” she says. “And there were meaningful relationships among unrelated people across generations. Teenagers were often lingering after dinner, wanting to engage in conversation with us. That’s so unheard of in American society. It really struck me as a healthier way to live through all stages of life. From raising your kids to growing old, the community takes care of a lot of needs without having to turn to outside interventions.” Prolonged group therapy In these first months at Capitol Hill, there have been some conflicts, like the prolonged dispute over what should be served at the thrice-weekly community meals. Residents took positions from demanding meals be vegan to diehard carnivores who wanted to slaughter their own game. In the end, after many sessions that were guided by a consensus-building facilitator, Grace says, “we all recognize that the meals are a big part of building community and we are committed to making meals for each other that are nutritious and delicious.” In practical terms, that means meat can be offered as an additive to a meal but not as the main ingredient. A great deal of energy has been devoted to making these types of group decisions. “Someone once said that cohousing is the most expensive self-help workshop you’ll ever take,” Grace says with a laugh. Still, Capitol Hill’s mix of residents—physicists and computer scientists, a magazine executive, a librarian, husband-and-wife retired teachers who love going for long-distance rides on their tandem bicycle—“have all remarked how living here is better than we could have imagined,” Grace says. “The ease and joy with which gatherings take place is remarkable. I never want to live anywhere else.” Read more: Find Your Tribe Read more: 10 Ways to Build Community Read more: Living on Less to Give More Shelley Levitt, editor at large for Live Happy magazine, is a freelance writer living in Southern California.
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Two people warming their feet in front of a cozy fire.

3 Happiness Hacks to Savor the Holiday Season

Buy the groceries! Prep the turkey! Set the table! In the midst of the scurry to get ready for Thanksgiving, sometimes it can be difficult to just enjoy the moment with friends and family. It might be time to try something different this year (and no, I’m not talking about a new cranberry recipe). Start the Thanksgiving season with an intention to savor even the little moments—a practice that boosts your happiness levels, reduces stress and helps you navigate negative emotions that might surface when your family gathers together. 1. Develop a taste for savoring The Latin root of the word savor literally means “to taste,” so Thanksgiving is the perfect time to try out this positive habit. In the same way that you might enjoy your favorite smoked turkey dish or sweet potato casserole covered in toasted marshmallows (mmmm…), savoring involves pausing to appreciate the sights, sounds, smells and feelings around you. Do you feel crispness in the air as leaves fall to the sidewalk? Do you hear laughter ringing in the background as you step into the kitchen? What was the funniest thing someone said at the dinner table? What memories does the hum of a football game evoke in you? Practice the art of savoring now, so that you can train your brain to savor even in the midst of stressful, hectic or challenging times. Read more: The Science of Savoring 2. Find connection amid distraction Savoring is about being present and conscious in the moment, which we all know can be a challenge amid the numerous distractions in our lives. For many families, Thanksgiving is a special time of year when multiple generations gather around a table for a communal experience. However, all too often, technology eclipses these moments of connection. Yes, teens struggle with tech addiction, but so do many adults. We use tech as a buffer for awkward conversation or even an escape from unsavory obligations (anyone want to wash dishes?). 3. Use technology wisely Over the last year, I’ve spent a significant amount of time researching and interviewing people for my book The Future of Happiness (coming in April 2017) to glean the best strategies for tackling tech addiction and the modern digital divide. I surmised that the happiest individuals would be those who completely unplugged and instead spent hours meditating by candlelight. I couldn’t have been more wrong. Rather, the people who experienced the greatest levels of well-being in the digital era were those who were most conscious and thoughtful about when, where, why and how they use technology. In fact, many times they used technology to fuel their happiness and boost their ability to savor experiences. Read more: 3 Secrets to Happiness This Holiday Season Consider these practical ideas for using technology to help you savor the holiday season: Look through old family photos together, either in scrapbooks or by going through pictures on Shutterfly, Google Photos or Instagram. Read through your gratitude journal from the past year, or start a new journal on the Gratitude Journal app. Lead your family in a one-minute (or longer!) meditation before dinner using the Headspace or another meditation app. Use the Remindfulness app to get gentle reminders in your day to stay mindful amid the hustle and bustle. Write down a list of memorable phrases from dinner on Evernote and send an automatic reminder to yourself for next year to relive the memory. While your food is settling after dinner, engage your family in a hilarious game of charades using Ellen Degeneres’ app HeadsUp, which is fun for all ages. Amy Blankson, aka the ‘Happy Tech Girl,’ is on a quest to find strategies to help individuals balance productivity and well-being in the digital era. Amy, with her brother Shawn Achor, co-founded GoodThink, which brings the principles of positive psychology to life and works with organizations such as Google, NASA and the US Army. Her upcoming book is called The Future of Happiness: 5 Modern Strategies for Balancing Productivity and Well-being in the Digital Era (April 2017).
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Exploring Happiness Through Film with Adam Shell

Adam Shell is an award-winning documentary film director, editor and musician. In his latest film, Pursuing Happiness, Adam and producer Nicholas Kraft, embark upon a journey to find what makes Americans happy. What you'll learn in this podcast: How the creative process works in compiling a film of this magnitude The impact the film has had on Adam's personal well-being A glimpse of some of the stories shared in Pursuing Happiness Links and resources mentioned in this episode: Visit PursuingHappiness.com Follow Pursuing Happiness on Facebook and Twitter
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Live Happy's How to Be Your Best Self Every Day

How to Be Your Best Self Every Day

Tom Rath's inspirational documentary Fully Charged uses social scientists’ latest research and powerful, real-life stories to show us practical ways to energize and find meaning and purpose in work and life. We caught up with him to ask him about his purpose in making the film. Live Happy: What inspired you to create the film Fully Charged, and what do you want it to accomplish? Tom Rath: I want to help people see how small adjustments in their daily routines can lead to substantive improvements to their well-being. There is an abundance of quality research on these topics, yet it often ends up hidden in books or academic articles. We need the great research from people like Brian Wansink or Amy Wrzesniewski to reach more people. This is what led us to not only spend time interviewing some of the world's leading experts on well-being, but also to film some of the best individual stories of how this research can be applied to both work and life. LH: How have your own health challenges since you were a teenager contributed to your life’s work, including this film as well as your best-selling books? TR: My lifelong battle with cancer is what motivates me to make those small adjustments and be fully charged, which in turn impacts my long-term health and well-being. It also keeps me focused on how I can contribute to projects like Fully Charged, which will hopefully continue to influence and grow when I am gone. LH: In the film you list the three key elements to a life considered to be fully charged. What are those three things and why is it important for all of us to start to take better control of them? TR: The three elements of being fully charged on a day-to-day basis are having meaningful moments, positive interactions and the physical energy you need to be your best. What I have learned from a lot of research is that well-being is created in the moment. So these are three practical things that need to be present to have a day where you are truly thriving. LH: What top five takeaways or tips do the sources in your film offer viewers to get started in building more energy at work and at home? Eat more greens and less sugar. Move throughout the day. Sleep longer. Make every interaction a net gain. Do something meaningful for another person. LH: Why are interactions so critical? How do those we spend the most time with influence our health and happiness, and what are most of us doing wrong in this area? TR: These little interactions accumulate more rapidly than we realize. We tend to focus on big or grand actions, yet simply asking a brief question and genuinely listening for a moment can often turn someone's day in the right direction. To a degree, our lives are the sum of all these little interactions…so we have to make them count. LH: If we aren’t lucky enough to pursue our life’s passions for a paycheck, how do we begin to build purpose and meaning into our work? TR: If you narrowed down to the core of almost any job, there should be an intent to do something that adds value to the world, for another human being. Even if your job isn’t anywhere close to “ideal” right now, if you can remind yourself of the person you are serving in a very simple way, it should help to build more meaning into your routine. This can be as easy as seeing someone eat a meal you prepared or noticing the smile on the face of a customer you helped. LH: What surprised you about the process of making this film or from the personal journeys of those interviewed? TR: The commonality of human goals and aspirations is pretty remarkable. We all want our lives and the lives of people we care for to be a bit better tomorrow than they are today. When we interviewed people in very different jobs, situations, ages and so forth, it turns out there is a lot we can learn from almost anyone about creating better days. LH:  How can readers view the full film or learn more? TR: The film is available through several major retailers (e.g., Apple, Amazon), and more information and video excerpts can be found at fullychargedmovie.com. Listen to our Live Happy Now podcast with Tom for more: 3 Ways to Get More Out of Life With Tom Rath TOM RATH is a researcher, filmmaker and author of six international best-sellers, including StrengthsFinder 2.0, Eat Move Sleep and Are You Fully Charged? Donna Stokes is the Executive Editor of Live Happy magazine.
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Best friends embracing

The Friendship Prescription

When Liz Hilcken went through a bad spate of depression in her 20s and early 30s, she didn’t turn to her three older sisters, though the four siblings are extremely close, texting, calling and visiting weekly if not daily. Liz didn’t tap the support of her husband either, nor her colleagues at the hospital where she worked as a nurse in the pediatric intensive care unit. Instead, she turned to her best friend, Elis, a woman she describes as her polar opposite. “I’d seen all the horrible things that could happen to kids because of my job, so I was the classic helicopter mom,” says Liz, 51, who has two daughters and lives in Seaford, New York. “Elis is from Ireland and grew up running around in pastures until dark; she doesn’t have rules.” The two met as young mothers nearly 25 years ago, through their then 3-year-old girls. “I was in a blur of depression,” says Liz, “I’d recently lost both my parents and I was struggling as a young wife and mother,” she says. “My sisters are the best, but when you’re the youngest, you have to behave a certain way and follow the rules you were raised with.” For Liz, that meant trying to be the perfect sister, spouse, nurse and mother. No judgments In other words, it meant not always showing her authentic self, something it can be easier to do with friends than family. “I would go to work or visit my sisters and smile; I’d pretend I was OK. I even pretended with my husband because I didn’t want him to worry,” Liz says. She didn’t pretend with Elis. “When I was with her, I wasn’t expected to be happy all the time,” Liz says. “She was very accepting. I could just go to her house and sit there quietly at her kitchen counter, whatever my mood, with no judgments.” There’s a certain kind of joy that comes from truly being known and understood, the way Liz felt known and understood by Elis, the way we feel with our closest friends. “My therapy was talking to Elis, being with her, and being myself with her,” Liz recalls. “That saved my life.” It has been well-documented by psychologists that social connections like family or a spiritual community are crucial to health and happiness. Indeed, a 2010 landmark study at Brigham Young University found that people with strong social ties have a 50 percent lower risk of dying than more solitary sorts, even if the socializers smoke or drink excessively. Certainly, a loving family has a huge influence on our well-being. But when it comes to day-to-day joy and ultimate life satisfaction, our friends play a crucial role. Read more: Friends With Benefits Friends and family: What’s the difference? There’s something unique about friendship, something that sets it apart from the far more widely studied bonds of family and romance. “There’s plenty of vibrant research on marriage and parent-child relationships, but friendship doesn’t get the focus it deserves,” says Bella DePaulo, Ph.D., a visiting professor and researcher at the University of California, Santa Barbara, and author of How We Live Now: Redefining Home and Family in the 21st Century. In fact, we rely on friends to maintain our happiness—one reason being that there is not the same fear of judgments we may get from parents or a partner. “It can be easier to seek help from friends, to talk honestly about our health and behaviors without fear of worrying or angering them,” says psychologist Terri Apter, Ph.D., author of Best Friends: The Pleasure and Perils of Girls’ and Women’s Friendships. “It can also be easier to vent or moan to a friend and get uncomplicated positive feedback in return.” With family, it's complicated... Uncomplicated positive feedback is not necessarily something that most relatives are known for, however beloved they may be. “In friendships, there tend to be fewer hierarchies,” says Ruth Nemzoff, resident scholar at the Women’s Study Research Center at Brandeis University. But “in families, parents tend to have power over children, and older siblings may have power over the younger,” Ruth says. Marriage, too, comes with a wealth of complications that generally don’t arise with pals. “Unlike with a romantic partner, with friends, you don’t have the tension that comes with thinking about the future, or the complications that can arise with sex,” says Rebecca Graber, Ph.D., a lecturer in psychology at the University of Brighton in England. A matter of choice—and mutuality We also don’t get to choose our parents and siblings the way we do our friends. That simple act of choosing, say researchers, can bring a wealth of happiness benefits that may extend from childhood on. “We tend to expect help from our family, so we take it more for granted. But friendships are voluntary, so we often feel deeply grateful when our friends help us out,” Ruth says. And gratitude, as a raft of positive psychology studies have shown, is intimately linked with greater happiness. Ricki Frankel, 53, felt deeply thankful for the unconditional love and support she got from her former sorority sisters during and after her divorce. “We’d do group emails regularly and they were completely there for me,” says Ricki, an instructor at Stanford Business School. “It was comforting to have this group firmly and unequivocally with me during that difficult time.” With a little help from my friends That solid connection and support may foster the kind of pick-yourself-up attitude that helped Ricki get through her divorce and love again, and that nudged Liz through the darkest days of her depression. In an as-yet unpublished study of an international group of women ages 35 to 56 done at the University of Leeds in England, Rebecca found that women with these kinds of high-quality friendships were more resilient and had better life coping skills. “The same is true in children,” she says. In the May 2016 British Journal of Psychology, a study by Rebecca and colleagues reported that children in low-income neighborhoods with just one close friendship were more resilient than those without a good friend. “For both boys and girls, those with better friendships were likelier to get through difficult times without doing things like using drugs or disengaging,” Rebecca says. More evidence that the benefits of friendship start early: A 30-year Swedish study of 996 adults published in 2013 found that eighth-grade children who felt happy with their friends were more satisfied with life and friendships when they were in their 40s, compared with kids who felt rejected in eighth grade. Keeping it casual Of course, not every friend has to be a best friend, or even someone with whom we share our most intimate thoughts. One of the unique benefits of the friendship bond, both Ruth and Rebecca have found, is that most of us have different friends for different parts of life. “You can have your shopping friends, your book club friends and your running friends,” Ruth says. “Even if these friendships are casual, the more cohorts you have, the more parts of yourself get valued.” Surprisingly, the fragmentation that can characterize friendship is also beneficial to happiness: Because you don’t necessarily give your friends all of yourself, friendships can feel less complicated and, often, more fun than the bonds of family or marriage. “With all my sisters in my life, I never thought I’d need anyone to just play with,” says Liz. “But with my girlfriends, I don’t have that stifling history. I can just enjoy myself.” Another reason less-intimate friendships confer happiness benefits is because we have to do some work to keep them going, according to Rebecca. All that texting and calling to make a date (something we don’t do with a spouse), may make us value our friends more—which contributes to the pleasure we take from them. Think about it: You may not get the same jolt of delight when your spouse comes home (since he or she comes home every day) as you do when you finally manage to connect with a pal after umpteen emails and calendar reconfigurations. You don’t even have to see your friends in person to reap the benefits. A now-famous 2008 report in the British Medical Journal found that when our friends are happy, we may get happy, too—even if we don’t see or speak to them. The findings suggest that happiness can spread to up to three friends within a given social network, albeit within a fairly close geographical distance. Researchers found that if a happy chum lives within a mile, your chances of becoming happy increase 25 percent. In contrast, a happy sibling living within a mile increases happiness by only 14 percent; a cohabitating spouse by only 8 percent and happy co-workers not at all. Read more: Redefining Love Quality or quantity? Ultimately, though, researchers agree that having at least one close, intimate friendship trumps a large network of casual pals every time. “There is no ideal number of friends you must have to get the benefits,” Rebecca says. “If you have one or two people you can call true friends, who aren’t your partner or your family, you’re in a good place.” Indeed, a 2015 survey of 25,000 people done by researchers at Chapman University in Orange, California, found that the two biggest predictors of life satisfaction were quality of friendships and job engagement. “Quality beats out quantity across all dimensions, ages and genders,” says Brian Gillespie, co-author of the Chapman study. The question is, what counts as a quality friendship? Brian and his colleagues teased out three aspects they believe bump a bond from eh to essential: companionship (a person you can count on to show up at a big birthday or other milestone event) expressive support (a friend with whom you can talk about anything, including sex) and instrumental support (a friend who will do things with you or for you—like pick up when you call at midnight to cry about a breakup). Read more: Life Is More Fun When Shared With a Friend They'll be there for you Friendships with these components—quality friendships—play an important role outside the marital relationship, according to Brian. “They can relieve stress in the marriage because they serve as a sounding board, especially important if you are having problems with your spouse,” he says. “Friendships that have all of these qualities are also the most satisfying kind. And the more satisfied you are with your friendships, the more satisfied you are with your life. Having quality friendships, as opposed to a larger groupof casuals, may be especially important in middle age, when people are juggling kids and ailing parents, and may not have time for girls’/boys’ night out. “Once people reach their 30s, 40s and beyond, they tend to prune away the acquaintances and shift into higher-quality, more substantial friendships,” Brian says. Those are the kind of friendships that sustain us for the long haul. As Liz copes with the kinds of dramas that typically come with middle age, she remains glad that there’s one constant in her life: her unwavering, deeply comfortable bond with her best friend. “Whatever is going on, we can still laugh together, relax together, tell stories from all our years of friendship,” says Liz. “If someone asked me, ‘Who is your person in life?’ well, Elis is my person.” Listen to our Podcast with Barbara Fredrickson, Ph.D., on Relationships and Love Paula Derrow is an experienced writer, editor and content strategist. Learn more at PaulaDerrow.com.
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Kids in the classroom.

4 Ideas Shaping the Future of Education

With adolescents increasingly experiencing anxiety, depression and other forms of mental illness, the need for change on a global scale for our youth has never been greater. The formation of the International Positive Education Network (IPEN) in 2014 paved the way to apply to education the principles of positive psychology, which research shows creates better outcomes, both academically and emotionally, for students. IPEN members advocate that developing students’ character strengths and well-being are as important as academic achievement to their future success and happiness. The organization’s goals include changing educational policies to recognize and include positive education principles and to then help put such programs into place. Although many positive education initiatives have been developed around the world, IPEN brings them together. “We needed a way to share best practices and try to form all of those disparate things that are happening into a global movement,” explained Lord James O’Shaughnessy, chair of the IPEN steering committee. In July, IPEN held its inaugural Festival of Positive Education in Dallas, offering workshops and presentations to some 800 attendees from more than 30 countries. Academics and positive psychology experts traded ideas on introducing classroom practices. Although the event was geared toward education, it provided plenty of takeaways for life outside of the classroom. Here are four of our favorites. 1. Grit takes a team Author and psychology professor Angela Duckworth, Ph.D., has almost single-handedly brought the word “grit” to the forefront of conversation. But she said an individual child’s grit isn’t the only factor that determines his or her success. “Grit is not just something that you have yourself, it’s also the resources you have with other people.” That means we can increase our grit by drawing upon the strength of those around us, and we also can help boost the resilience and grit of other people in our lives. “When I interview people…who have accomplished incredible physical feats, you have to realize they have around them people who don’t let them quit. Sometimes, it’s not their grit [that drives them], it’s the grit of people who care about them,” Angela said. She emphasized that such encouragement is different from forcing others to participate in activities they aren’t passionate about; grit is about learning to persevere when times are difficult, when your team isn’t winning or you’re no longer at the top of your class. “What a powerful thing to wake up and say, ‘We do things when they’re hard.…we never lose hope; we are the ones who look for hope and change.’ ” 2. Parents: Positive psychology's missing piece? Today, positive psychology is accessed in many different ways: Organizations teach its principles to improve business practices; higher education institutions make it part of curriculum and even elementary and high schools are finding ways to include it. Where it’s still lacking, though, is in reaching parents directly, said Lea Waters, Ph.D., founder of the Australia-based Positive Detective, a school-based well-being program. “The topic of parenting has been neglected in positive psychology,” she said, noting that from 2006 through 2014 only 1.7 percent of the articles published in positive psychology journals focused on parenting. “It’s a missing piece of the puzzle.” Finding a way to do that may present a challenge for positive psychology practitioners, but it’s a problem that should no longer be ignored, according to Lea. “Not every child goes to school; many of them are home-schooled,” she points out. “And not every adult goes to a workplace every day. How are we going to reach them?” 3. Focus on the positive Being mindful of what you’re focusing on matters more today than ever before, said contemporary historian Sir Anthony Seldon, vice-chancellor of the University of Buckingham. As co-founder and first director of the Centre for Contemporary British History and co-founder of Action for Happiness, he offered unique insight into the intersection of world politics and positive psychology. And never, he said, has global politics been in greater need of an infusion of positivity. When the media focuses on what’s wrong with a country, a leader or a political group, he explained, it creates a fearful, negative mindset that permeates an entire culture and can have long-lasting repercussions. Individually, we can begin changing that mindset by re-evaluating what we listen to and where we focus our energy. “There will always be demagogues who try to pull people apart. They work on fear rather than operating on a positive vision,” he said. However, “…there will always be people who define themselves primarily by their humanity. Positive psychology pulls us toward what we share in common with others.” Learning to appreciate our commonalities instead of arguing over our differences is critical to how we progress globally. “We must encourage our sense of identity, based on our common humanity. Those who would see our differences as something to be feared and separated will only lead to a more violent, divided world.” 4. Check the facts As a broadcast journalist, Michelle Gielan knew the importance of checking the facts in her stories. But as a positive psychology researcher, she’s found that same skill can help each of us improve our well-being. The Broadcasting Happiness author reported that people who read negative news could actually have positive reactions, but only if they were offered solutions to the problems they’d just read about. A study she conducted with Arianna Huffington found that when readers were offered solutions, they not only showed an improved attitude toward the news they’d just read but also increased their overall creative problem-solving abilities by 20 percent. “If we can remind the brain that there is a path forward in one domain, we actually empower [ourselves] to take positive action and become more creative problem solvers in other areas.” To do that, she recommended a three-step fact-checking process to overcome negative thinking and obstacles: 1. Isolate the negative thought. “When someone is overwhelmed, you start by finding out what, at the core, is stressing them out?” For example, if someone is stressed out about work, find that core thought—such as the fear of missing an important deadline. 2. List known facts. “Strip out the emotions,” she suggested, then examine the truths surrounding that negative thought. In the case of work, that might mean listing what needs to happen in order for that deadline to be met, and what obstacles stand in the way. 3. List the new set of facts that can illuminate the situation. This could include looking at who else could help meet this deadline, or even considering seeing if the deadline can be extended. “It’s not about disproving the old story, it’s about seeing the rest of the picture,” she explained. “If we can guide people to this solution-focused and resource-focused response…that’s when you empower them.” Paula Felps is the Science Editor for Live Happy magazine.
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Born to Love

Humans are social creatures. Sure, some of us like a little solitude now and then, but even introverts need to feel connected, cared for and understood. Our DNA compels us to seek relationships that satisfy those needs. From the most basic viewpoint, the biological need for connection may stem from the survival instinct; propagation and protection of the human species depend on the bonds of our relationships. But love and connection provide much deeper benefits than a simple response to the instinct to survive. Positive relationships contribute to better physical and mental health, longevity and, yes, happiness. Although your closest relationships, those with your partner, children and inner circle of friends, are most essential to your well-being and life fulfillment, feeling connected at work or in your community also contributes to happiness. You may not define your work or social connections as love, but when nurtured, they can stimulate a physical and emotional response that mirrors the benefits of close personal relationships. In his book Social: Why Our Brains Are Wired to Connect, UCLA neuroscientist Matthew Lieberman presents evidence that social connection is as important to our survival as food and shelter. In fact, positive relationships are one of the strongest predictors of life satisfaction. In a Harvard study of nearly 300 men over the course of 75 years, having meaningful relationships is identified as the only thing that truly matters in life. George Vaillant, one of the principal researchers, noted in his book Triumphs of Experience: The Men of the Harvard Grant Study that even when the men had money, health and good careers, they weren’t happy unless they had strong, positive relationships. And it isn’t just emotional wellness that love and connection confer. In a recent meta-analysis of 148 smaller studies, researchers at Brigham Young University showed that loneliness and social isolation are just as deadly as obesity, smoking and other extremely negative factors. John Cacioppo, Ph.D., is the director of the University of Chicago’s Center for Cognitive and Social Neuroscience and has studied the causes and effects of loneliness for many years; he is also the author of Loneliness: Human Nature and the Need for Social Connection. When a person feels socially isolated, John has found, his or her body produces more of the stress hormone cortisol. As time goes on, too much cortisol in the system leads to organ wear and tear, which in turn can lead to a variety of maladies from depression to high blood pressure to major strokes. But if loneliness hurts, love and companionship heal, boosting both our health and our happiness. The biology of love “Just as your body was designed to extract oxygen from the Earth’s atmosphere and nutrients from the foods you ingest, your body was designed to love,” says Barbara L. Fredrickson, Ph.D., director of the Positive Emotions & Psychophysiology Laboratory at the University of North Carolina at Chapel Hill, a leading researcher on the benefits of connection and the author of Love 2.0: Finding Happiness and Health in Moments of Connection. “Love—like taking a deep breath, or eating an orange when you’re depleted and thirsty—not only feels great but is also life-giving, an indispensable source of energy, sustenance and health,” Barbara says. When you feel loving, kind and trusting toward someone, Barbara says, your brain releases oxytocin into your body. Oxytocin is the calming and connecting hormone. What’s more, when your body releases oxytocin, it can stimulate a release of oxytocin in the other person, Barbara says. That’s why a crying child can often be calmed by a loving parent’s touch. It’s also how mutual trust is fostered in relationships. Besides producing oxytocin when we have warm and trusting feelings for another person, our bodies quell production of the stress hormone cortisol. This tandem event—a boost in oxytocin and a tamping down of cortisol—allows us to handle stressful situations, such as a conflict with a spouse or business person, more easily. Just as important as oxytocin’s role in our ability to connect with others is that of our vagus nerve, which links our brains to our hearts and other organs. The vagus nerve regulates the heartbeat and, working with oxytocin, stimulates the “calm and connect” response, Barbara says. “It stimulates tiny facial muscles that better enable you to make eye contact and synchronize your facial expressions with another person,” she says, adding that it even allows our ears to better distinguish another person’s voice against background noise. Finally, we are built not just to connect and love, but also to share those loving, good vibes. A 20-year study of 4,739 people known as the Framingham Heart Study concluded that happiness is contagious, spreading from person to person. Love is all you need Relationships compose one of the largest pillars upon which our happiness is built. So take time out for the people who matter to you. Deepen your existing relationships and be open to forming new connections. The three stories shared here show how, by nurturing the positive in a variety of relationships—with a spouse, family or one’s co-workers—life becomes rich in the truest sense of the word. Because when considering the famous question, “What’s love got to do with it?” the answer, as far as your happiness is concerned, is everything. Shawn Achor and Michell Gielan: When happiness experts fall in love A former TV reporter and anchor Michelle Gielan had shifted her career path to pursue a master’s in positive psychology. As part of her coursework, Michelle had read—and loved—Shawn Achor’s book The Happiness Advantage. So when she needed a mentor in her new field, she e-mailed the Harvard-trained happiness expert and asked to set up a meeting. It wasn’t the only reason she was looking forward to meeting him. “I had definitely looked at the back flap of the book and seen his picture,” Michelle laughs. A few short months after that first meeting, the two began dating and today they are married and have a toddler son, Leo. Shawn and Michelle knew that having healthy relationships is one of the greatest predictors of long-term happiness. In their own relationship, they’ve learned first-hand that by being intentional every day about the way they interact with each other, they can strengthen their marriage and add to each other’s happiness. “When we see each other for the first time after we’ve been away on a trip or for just a few hours, we always make sure to start our interaction by sharing something positive that’s happening,” Michelle says. Making the initial encounter a positive one sets the tone for the rest of the day. They also help each other recognize less-than-positive attitudes and behaviors so they can be stopped or adjusted. “We call each other out when one of us is going down an unproductive thought path,” Shawn says, “and suddenly you realize that the negativity isn’t going anywhere—it’s just spinning you around on an emotional cycle.” By the same token, when either party is stressed by work, travel or parenthood, the other asks for three good things that are happening at that instant. “So if she asks me to do that, suddenly I’ll realize, yeah, I’m traveling to give a talk on happiness that will help people,” Shawn says. “Or we’re on our way to the airport for a great, fun vacation. Or I’m with the people I love.” During disagreements, Michelle explains that the first thing to consider is that the other person is coming from a place of love. “I know that he’s got my back. So when we have a disagreement, we’re disagreeing about the thing, the event, not the other person fundamentally. And we’re also very big on communicating along the way, talking issues through as they pop up, so that they stay small things and don’t become big things.” Gary and Vicki Flenniken: More to love For 14 years, Gary and Vicki Flenniken lived full, mostly happy lives as a DINK couple (double income, no kids). But they felt that something was missing. They tried for years to have children and finally went through fertility testing. But just three days after Vicki began treatments, Gary’s old friend called in the midst of a family crisis. She told Gary that Child Protective Services (CPS) had removed her sister’s two children—one of whom was an infant—from her home and they were now in the friend’s care. The friend was panicked: She already had four children and felt overwhelmed. Gary and Vicki immediately offered to care for the baby. Suddenly, they were parents. “We brought her into our home with zero preparation. We didn’t have bottles, a bedroom for a baby, diapers; we didn’t have anything,” Gary says. Anything, that is, except love to share in abundance. During the next two years, the Flennikens waded through the long process of adoption and continued to love the little girl, whom they knew could be taken away from them at any moment. “It was an incredibly stressful time that taught us how to pray. We understand lamentations,” he says. “The joy, the relief that finally came when the judge said she was legally ours was overwhelming.” Ten years after welcoming their daughter, Sydney, into their lives, a phone call expanded their family once again. “We got a call from a friend who said her daughter was pregnant and in jail. She asked if we could be of any help finding a place for the baby,” Gary says. After hanging up, he turned to his wife and asked, “Are you ready for a baby?” Months later, Gary and Vicki watched their new adoptive son come into the world. The hospital even prepared a room for them and had Vicki snuggle the newborn on her bare chest to encourage bonding. Concerned that the baby may have been exposed to harmful drugs while still in the womb, doctors kept the baby, Zach, in the hospital for five days to watch for withdrawal symptoms. Because of that concern, hospital staff also contacted CPS to check on the woman’s other three children. A few months later, a caseworker told the Flennikens they needed a home for Zach’s two older brothers, ages 2 and 3. And a few short months after that, their older sister, Kylah, who had been living with her grandmother, joined the family. In less than a year, their family grew from three to seven members. “I wouldn’t trade any of it,” Gary says. For the first time in our life, we’re looking for places where kids eat free on Tuesday nights.” They laugh a lot, but sometimes there are tears, too. “The 2-year-old had been burned in hot water and was just traumatized when we put him in the bathtub the first time,” Vicki recalls. While his older brother splashed and played in the water, the little one screamed, “Hot, hot! Burn, burn!” “For 14 days, he just screamed at bath time, and it broke my heart. The first time he took a bath and didn’t cry, it was amazing,” Vicki says. “It took 14 days for him to trust me. God makes these little people so trusting. We need to learn from that. You can start over, and life can be good again. Now when we say, ‘Hey, it’s bath time,’ he’s the first one running up the stairs.” Gary and Vicki expect there to be ups and downs as the children grow and bond with them, but, says Gary, “We are blessed beyond belief, and we want people to know that adopting is a way to bring joy not just to the child, but to the entire family. We couldn’t be happier.” Jenn Lim and Ton Hsieh: Happy at work A 2013 Gallup report, State of the American Workplace, shows that happy workers are good for business: They’re more productive, more loyal and make the office a more enjoyable place to work. Jenn Lim, chief happiness officer of the Zappos spinoff consulting group Delivering Happiness, can attest to that: She was instrumental in helping Zappos founder Tony Hsieh create an environment where employees feel respected, cared for and connected. In 2003, the company was growing and its customer service was unparalleled, but the culture needed some work. Tony suggested that Zappos should hire people whom existing employees might “also enjoy hanging out with after work,” he recalls in his book Delivering Happiness. A movement was born, starting with the development of 10 core values based on input from everyone in the company. Two of those values include “Build open and honest relationships with communication” and “Build a positive team and family spirit.” Living up to these core values is part of an employee’s job description. One of the most enduring aspects of Zappos’ culture—one that has defined it from the start—is its sense of connectedness. “We are more than just a team—we are a family,” Tony explains in Delivering Happiness, where he tells how this quality is driven home by Robin P., an employee who lost her husband very suddenly. Robin’s first phone call conveying the news was not to a relative, but to her employer, Zappos. “That one action made me realize the strong connection I felt with my co-workers and the Zappos culture. It was essentially my home away from home.” Zappos gave her the time she needed, volunteered to cater the funeral service, offered her a shoulder to cry on and was her “refuge” and “healing place.” “We watch out for each other,” Tony says in Delivering Happiness, “care for each other, and go above and beyond for each other, because we believe in each other and we trust each other. We work together, but we also play together. Our bonds go far beyond the typical co-worker relationships found at most companies.” Jenn echoes this sentiment. “A sense of connectedness, that is, meaningful relationships, is one of the most sustainable forms of happiness. Relationships matter because people don’t show up to work because they have to—but because they want to be with their friends, their tribe. And they matter because people tend to go above and beyond when they share mutual respect and trust.” This excerpt is from the book Live Happy: 10 Practices for Choosing Joy, available online and at bookstores near you. Deborah K. Heisz is the CEO and Editorial Director of Live Happy.
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Mayim Bialik on magazine cover.

Mayim Bialik Comes Clean in Latest Issue of Live Happy Magazine

Live Happy’s holiday December issue—its largest, most joy-filled and possibly the nerdiest to date—offers dozens of merry-making and entertainment suggestions as the winter party season approaches. It also reveals the captivating research behind what your brain looks like on happiness, sharing tips for readers to explore how meditation, sleep, food, smell and even language affect well-being. The issue also offers insight into the meaningful social connections in our lives and how giving according to our values brings joy and satisfaction. What’s buzzing around in Mayim’s brain? Actress Mayim Bialik not only plays a neurobiologist on the hit TV series, The Big Bang Theory—she actually earned a doctorate in neuroscience in real life. Mayim credits a talented tutor on the set of Blossom for inspiring her passion for science, and talks to Live Happy about her pride at hearing that young girls view her and her colleagues as positive role models for pursuing scientific careers. She also describes her “perfectly imperfect” life where doing laundry, washing dishes and home-schooling the kids brings daily joy and satisfaction. Is your dog happier than you? Dog whisperer and canine philosopher king Cesar Millan fills us in on how he maintains a happily balanced life (hint: being surrounded by dogs is a big part of it). What happens in vagus… If you think happiness is all in your mind, you’re on the right track. Live Happy takes the secrecy out of what goes on upstairs through the brain’s “love” or vagus nerve. We demonstrate happiness hacks from scientists and authors in each of five areas: meditation, sleep, food, language and even scents. Listen to Live Happy CEO and Editorial Director Deborah K. Heisz discuss the happiness and brain science in our latest Live Happy Now podcast! A new kind of community A new kind of communal living is popping up around the country. Not the hippie yurt camps of the 1970s, but a new take on the concept of a community that shares and looks out for one another yet still maintains a modern semblance of privacy and propriety. Writer Shelley Levitt gets an insider’s look at this relatively new phenomenon. Friendship: It's just what the doctor ordered In good times and bad times, friendships play a key part in our well-being. Find out about the latest research as well as moving stories that illuminate the central role that close bonds and social relationships play in our lives. From BFFs to workplace acquaintances, people need other people. Detroit’s thriving Eastern Market Our big cities sometimes get a bad rap. Find out about a thriving farmers market in the center of Detroit where everyone comes together to shop, eat local and share in good company. Plus you'll find four expert-tested gratitude rituals to amp up your well-being, and 33 can’t miss ideas for blowout fall and winter fun. Happy reading! Live Happy is available on newsstands at major retailers throughout the U.S., including Barnes & Noble, Whole Foods and Hudson News, and in Canada at Presse Commerce newsstands, among others. Live Happy’s award-winning digital edition is available from the App Store and on Google Play, and current subscribers receive complimentary access on their tablet devices and smartphones. Separate digital subscriptions are available for $9.99. To find out where you can find the print edition in a store or newsstand near you, go to magfinder.magnetdata.net.
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Diverse group of people holding a globe.

World Happiness Summit: What You Need to Know

The inaugural World Happiness Summit (WoHaSu) is on its way to Miami, March 17–19, just in time to celebrate the International Day of Happiness. Miami, named by Forbes magazine as “the happiest city to work in the United States,” will welcome thousands to its international gathering with the promise of Latin flair and fun that will include a main summit as well as government, corporate and academic tracks. Live Happy recently had the opportunity to talk with WoHaSu founder Luis Gallardo to find out more. Live Happy: What inspired you to create the World Happiness Summit (WoHaSu) and what is the focus of the summit? Luis Gallardo: The inspiration came from the realization that we are living in a moment when more and more people care about the well-being of others and are focusing on being, rather than doing. Being is related to the self and living our purpose, doing is related to what we do regardless of our purpose. This is the right time to build an event that focuses on something that is fundamental to everyone: developing, innovating and making society more sustainable and friendly—with the ultimate focus on being happy. If you look at nutrition, preventive medicine, corporate well-being, spirituality, financial well-being, positive psychology—there are so many people in the world doing an amazing job of provoking change. We want to bring them together but with a focus: discussing how we can be happier. It is important to understand that happiness is reached through a holistic combination of abstract elements, like mindfulness and virtue, and material elements like work, personal liberties, good governance and social bonds. We are creating a movement dedicated to increasing awareness on happiness as a life choice; WoHaSu is a new forum focused on how to improve GNH (Gross National and Personal Happiness) instead of GNP (Gross National Product). The same way the World Economic Forum was born 45 years ago to focus on the economy and corporations, we want to start a new movement to focus on happiness and people. New lenses are needed for a world in transformation. LH: Why do you think people today are increasingly interested in the pursuit of happiness? LG: The science of happiness is somewhat new, but the data is very definitive. Leading experts and thought leaders in the different disciplines that compose happiness agree that being wealthier, having more or achieving a task alone doesn’t seem to be fulfilling people or making them more productive and healthier, but happiness will help individuals achieve purpose and be more successful with a stronger sense of well-being. Richard Layard, the British economist, states it wisely: “The time is ready for radical cultural change, away from a culture of selfishness and materialism, which fails to satisfy, towards one where we care more for each other's happiness—and make that the guiding raison d'être for our lives.”' LH: Who should consider attending and what can they expect to experience? LG: Whether you’re an employer who understands the relationships between well-being and workforce performance, a nonprofit or international organization focused on positive outcomes in your development work, a government that wants to improve the economic health of a population, or simply an individual who wants to live better, the World Happiness Summit shines a spotlight on what matters most in people’s daily lives as a critical step toward personal fulfillment. It is an extraordinary occasion and platform to explore best practices, policies, challenges and partnerships around increasing happiness in our families, communities, cities and around the world. LH: Tell us more about the program for the main summit. LG: Feel, Understand and Act is the flow of the summit. We are creating an experience that touches all five senses and features the expertise and inspiration of speakers such as Sri Sri Ravi Shankar, Shawn Achor, Sonja Lyubomirsky and Ismael Cala. We are also partnering with technology companies such as Plasticity Labs to expand the World Happiness Summit experience to an online year-round community and beloved brands such as Lululemon, a yoga-inspired athletic apparel company that plans to draw thousands of yoga practitioners to the event. LH: What are your goals for the event? LG: WoHaSuis more than a conference but the start of a global movementto increase awareness of the elements of happiness—and how to achieve them. Our goal is to educate and activate for happiness as a life choice and practice. The summit brings together scientists, psychologists, philosophers, spiritual leaders and cultural icons in a three-day conferencethat’s the first of its kind. LH: We heard a rumor that there will be yoga, Zumba and nightly dance parties with international music artists. Can you fill us in on some of the exciting details? LG: We will hold one of the biggest yoga activations on the beaches of Miami Beach and Zumba enthusiasts from around the world will participate in a huge dance party. Latin Grammy-award-winning composer and producer Kike Santander will curate nightly concerts that will enhance the party atmosphere. There will be time for introspection and time for expression. Happiness has to be shared and enjoyed. LH: How can Live Happy readers learn more? LG: Come to our website at HappinessSummit.world or happytimes.world to find out more. We are also active on social media; tweet us @WOHASU/#WOHASU. We hope you will join us in Miami! Donna Stokes is the Executive Editor of Live Happy magazine.
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Live Happy Brain Hacks

5 Happiness Hacks for Your Brain

If you think happiness is all in your mind, you’re on the right track. “The mind is an expression of brain function,” explains Daniel Amen, a psychiatrist and 10-time New York Times best-selling author. How your mind and brain interact is crucial to happiness, so Daniel is on a mission to make people more aware of how to better care for their brains. “The idea is to get people to fall in love with their brain, then create a plan to take care of it. We want people to love their brains the way a parent loves a child—to be loving, thoughtful and responsible about caring for it.” To do that, we have to understand more about how the brain works and what role it plays in our happiness. A key player in the equation is the vagus nerve, that large nerve that starts in your brain and runs throughout your body. Often called “the love nerve” because it’s interconnected with our oxytocin networks, it helps us communicate and empathize with others. When we take a deep breath and our heart rate slows, that’s the vagus nerve in action. It counteracts inflammation, improves memory and bolsters our body’s immune function. People with stronger vagal nerve responses have better connections with others and stronger social support networks; they are compassionate and tend to experience more positive emotions than those with weaker vagal nerve responses, according to Dacher Keltner, Ph.D., author of Born to Be Good and founding director of the Greater Good Science Center at the University of California, Berkeley. Regardless of where you are in your happiness journey, you can improve your brain function—and boost your level of happiness—with a few simple tweaks. Path 1) Meditation: Something to think about Meditation has certainly earned its reputation as a powerful tool for cultivating a sense of calm, compassion and happiness. “Meditation activates the prefrontal cortex, which is the most human, caring part of our brains,” Daniel says. “It can calm the limbic emotional structures in your mind. People think it will be hard and they can’t do it, but it’s not…and there are so many benefits to it.” Research shows that an active meditation practice can help with emotional self-regulation and improve focus. It can lead to higher functioning of the brain and central nervous system, reduce anxiety and depression, protect us from cognitive decline and even reduce certain biological markers of disease progression. Meditation also increases vagal tone, which affects how well we connect with others. And, according to a study led by Barbara Fredrickson, Ph.D., at the University of North Carolina, Chapel Hill, the greater the vagal tone, the lower the risk for cardiovascular disease and the stronger our immune function. Meditation Hacks: 1. Give it three weeks Sign up for a free 21-day online course of your choice to get in the habit of meditating every day. 2. Get appy Download a meditation app such as Buddhify or Headspace to help guide you through meditations. 3. Take a hike Try a walking meditation. Leave the phone behind, walk outside and mindfully notice the sights, sounds and scents of nature. 4. Enlist your dog (or cat or bunny or hamster) Petting a beloved animal is perhaps one of the most enjoyable meditations you can practice. Focus on the act of petting the animal while slowing your breath; both you and your pet will receive a flood of feel-good endorphins. 5. Schedule it Putting time for meditation on your calendar makes you more likely to follow through. Path 2) Sleep: We’re Just Not Getting It It seems we spend more time talking about what we’re doing in bed than we actually spend doing it. Thousands of books have been written about today’s sleep-deprived world, and no fewer than 150 medical journals are devoted to the topic of sleep and sleep disorders. The bottom line? Losing shut-eye has a direct effect on our happiness. Research by Matthew Walker, Ph.D., a neuroscientist at the University of California, Berkeley, found a sleep-deprived brain quickly reverts to primitive behavior and makes our emotional behavior irrational. He also found that sleep loss affects memory and learning, and impedes the immune system’s ability to repair itself. “Sleep is restorative,” explains Joseph Cardillo, Ph.D., author and research associate at the Mind-Body Science Institute International. “We need it to control our happiness. If we don’t get enough sleep, or the right kind of sleep, we wake up anxious or with a jumpy energy.” Whether or not our vagus nerve is getting sufficient stimulation directly affects how well we sleep, according to Mladen Golubic, Ph.D., of the Center for Integrative & Lifestyle Medicine at the Cleveland Clinic. That’s because a stimulated vagal nerve releases anti-stress hormones that make it easier to get a good night’s sleep. (You can stimulate it through deep breathing for about 10 minutes.) Setting the stage for your mind to get a good night’s sleep affects the quality of the sleep you get, too. That’s why watching the evening news or a violent movie right before hitting the hay isn’t a great idea. “If you fill your mind with anxiety-producing ideas, it’s working with stressful information while you sleep, so you aren’t getting the kind of psychological restoration you need,” Joseph says. He adds that studies show simply reading something with meaning can help us feel more “virtuous” and put us in the right frame of mind to fall asleep. As a result, we’ll wake up feeling healthier and happier the next day. Sleep Hacks: 1. Keep it cool Your body’s temperature drops when you sleep and this lowered temperature helps induce sleep. 2. Write it out Expressing your feelings in a journal instead of taking them to bed with you can cut down on the tossing and turning. 3. Go dark LED clocks and digital devices send out lights even when they’re technically turned off, and that can keep you from falling asleep. Pull the plug, cover the light with tape, or do whatever it takes to get rid of the glare. 4. Sound it out Listening to a soothing soundtrack can help you relax and fall asleep faster. 5. Breathe Deep belly breathing before going to sleep helps your entire body relax. Path 3) Food: Starved for Happiness Food choices play a huge role in our overall health, but most of us aren’t thinking about brain cells when we sit down to eat. As the main source of communication between the stomach and the brain, the vagus nerve plays a substantial role in the digestive process as well as in how we react to food choices. When the vagus nerve is out of whack, it can lead to digestive disorders or even conditions like anorexia and bulimia. In studies, individuals with stimulated vagus nerves were less likely to experience food cravings or overeat. “Most people simply haven’t considered how much food affects their emotional health,” explains Drew Ramsey, psychiatrist and author of Eat Complete. “People think there’s a single food they should add to their diet or stop eating that’s a miracle cure, but that’s not the case. It’s about your overall dietary patterns.” Eating for happiness means giving both your brain and your body what they need to function at their optimum health. We require certain nutrients to function at our best. “Omega-3 fats, zinc, magnesium and vitamin E are all critical brain nutrients that the majority of Americans aren’t meeting the recommended daily allowance (RDA) for,” Drew says. And that’s taking its toll. A diet high in processed foods and sugar is linked to mood disorders; a 2014 study led by Australia’s Felice N. Jacka at Deakin University (she is now also an honorary research fellow at the University of Melbourne) showed that subjects with an unhealthy diet were predisposed to develop depression. And a New Zealand study published in the European Journal of Clinical Nutrition found a solid link between a high-quality diet and positive emotional health in students. “Food is the most clear modifiable risk factor for both depression and dementia,” Drew says. “When you have low levels of B12 and omega-3s, your brain shrinks faster. Once you start making changes, you feel it. You are less sluggish, you sleep better, you feel better.” Repeatedly consuming the wrong foods leads to a chronic state of inflammation that contributes to disease. Making healthy changes to your diet can power up your immune system, keep your brain firing on all cylinders and make you feel happier. “The great thing is, it’s something you get to work on every day at every meal,” he says. “And it has a cumulative effect. When you end a week where you’ve made good food decisions, your brain is better nourished and you’re happier. It’s like night and day.” Food Hacks: 1. Get fat(s) The right fats are crucial for a happy, healthy brain. (Think olive oil, coconut oil and omega-3s.) 2. Eat a rainbow Add colorful fruits and vegetables to your diet…not just every day, but every meal. 3. Keep it natural Today’s foods are loaded with dyes, preservatives and trans fats that are bad for our waistlines and even worse for our brains. Avoid them. 4. Get nutty Nuts are linked to higher levels of serotonin, which makes you feel calmer and happier. 5. Go fish Seafood is loaded with healthy omega-3 fats as well as selenium, iodine, B12 and more. Path 4) Language: What Are Words For? We use words every day. We read them, speak them, sometimes shout them; what we’re failing to do, says Jeffrey Gignac, is think about them. “We overuse or misuse words because we don’t understand what they do,” explains Jeffrey, an expert in brainwave entrainment, which uses sound, light and electrical impulses to stimulate the brain into entering a specific state. “In recent years, neuroscience has [recognized] how language can program the subconscious brain. The role of the subconscious mind is to follow the direction of the conscious mind.” Learning to talk to our subconscious in healthy ways helps redirect the mental chatter that occurs in the backgrounds of our minds, regardless of whether we’re aware of it or not. Watching what we say and learning to put a positive spin on our language patterns can make the difference in the direction our thoughts and conversations go. “A lot of language has to do with intention, the order of words and emotionality,” Jeffrey says. “The way you choose your words changes the entire feeling about it.” In their book Words Can Change Your Brain, authors Andrew Newberg, a neuroscientist, and Mark Robert Waldman present research showing that positive words like “peace” and “love” promote cognitive functioning and strengthen the frontal lobe of the brain. Since the vagus nerve responds to our thoughts—and therefore our words—the use of positive words empowers it to send positive messages to our hearts as well as our heads. On the flip side, a single negative word sends the amygdala—also known as the brain’s fear center—into overdrive, releasing disruptive stress hormones that can shut down the logic and reasoning centers of the brain. We can offset some of the effects of negative language by holding a positive or optimistic word in our minds. This helps stimulate that happy, healthy frontal lobe activity. However, the first step, according to Jeffrey, is to understand the power of words and evaluate their use more carefully. Are you really dying to find out how that TV show ends? Is it truly killing you? Think about it and then decide if that’s the message you want your brain to send out to the rest of your body. “If people really make language important and start thinking about the effect it has on them and the people they’re interacting with every day, they can make monumental changes very easily,” Jeffrey says. “One of the biggest components of fear and anxiety and negative thinking is language.” Language Hacks: Five words to delete from your vocabulary, and why: 1. But When we hear “but,” our minds automatically negate what was said before that. 2. Should This pressure word can be interpreted as judgmental, and puts others on the defensive. 3. You Sure, this is an important pronoun, but when it’s used improperly it can quickly make other people feel like they have to defend themselves. 4. Need Another pressure word that triggers the fight or flight response in our brains. 5. Try Yoda said it best: “Do or do not. There is no try.” Path 5) Smell: Scents and Sensibilities All five senses contribute to our overall well-being, but smell is the first to get the brain’s attention. “Scent hits our memory banks faster than anything else,” explains Joseph Cardillo, Ph.D. “It’s the fastest-moving sensory detail we have.” That’s because we have 5 million to 6 million cells in our nasal passages standing by for one purpose: to detect odors. When we smell something, our brain processes it for taste and memory, while the vagus nerve sends an immediate signal to the stomach. Our physical reaction to scent is so powerful that studies have even used scents to control vagal activity as a means of regulating such things as blood pressure, body temperature and appetite. The chain reaction to smell happens in a millisecond and, before your brain can even process the name of the scent, it has triggered our limbic system, which is responsible for our basic emotions. If there’s a strong memory associated with the smell, the effects are even more dramatic. “Scents connected to the holidays are very powerful because we associate them with other holiday memories,” Joseph says. “Or if my wife wears the cologne she wore when we first started dating, it’s an aphrodisiac.” He says once we understand the power of smell, we can use it to boost our well-being. Studying for an exam with a certain scent in the room boosts our ability to memorize facts, research shows, and today more science is focusing on the effects of scent and how it can be used to regulate emotions. One Japanese study found that inhaling essential oils could help us relax. Joseph says that’s a simple but powerful tool to have on hand. “Say you’re heading into traffic and know you get stressed out by it; you can use scents that calm you down in the car,” he says, suggesting that people experiment individually with different scents in non-stressful situations to discover how they react. “As you get used to using scent to ramp up or calm down, it will work faster each time, because of the memory component,” he explains. “You’re creating new circuits in the brain and literally changing the way your brain operates in those situations.” Scent Hacks: 1. Make a list Create a scent “cheat sheet” to know what works for you. 2. Prime your environment Use scent to boost your learning power for work or school by diffusing a certain smell…then smelling it again immediately before making your presentation or taking a test. 3. Give yourself a boost Try using mint, eucalyptus and citrus scents to energize and uplift you. 4. Mellow out To calm down in a stressful situation, try using wood scents or lavender. 5. Create a memory/scent link Since scent and memory are so closely connected, intentionally use scents to “lock in” a new memory of something positive. You’ll then be able to revisit that new happy memory in an instant with a single whiff. Daniel Amen suggests we make “doing the right thing for our brains” our top priority. He and his wife, Tana Amen, will release their book The Brain Warrior's Way in November, which looks at how to boost your brain to improve your health, energy and mood. He says the time has come for us to rethink the role our brains play in our overall well-being and to start taking them seriously. “For a long time, nobody cared about brains because they couldn’t see them,” he says. “You can see wrinkles in your skin or fat around your belly; you can’t see what’s changing in your brain. But it’s the black box for everything else that’s happening inside of you.” Paula Felps is the Science Editor for Live Happy.
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