You searched for work | Page 105 of 155

5 Ways to Stay Engaged and Keep Email at Bay

As we continue with Live Happy’s 90 Days to a Happier You challenge, happiness expert Christine Carter, Ph.D., explains how we can stay unplugged from work once we have begun the habit. We all understand that when we first attempt to drive a car or ride a bike, we’ll make mistakes. Behavior change is no different; it’s a process of slipping, learning from the mistake, and trying again.”―John C. Norcross, Changeology Unless you are some sort of superhero, you will not be able to cure yourself of your email-checking addiction perfectly the first time. Research indicates that 88 percent of people fail to keep a new resolution; in my experience as a human being and a coach, 100 percent of people trying to radically reduce their screen time lapse in their attempt. So what to do if you’re struggling? 1. Don’t get too emotional about your slip or succumb to self-criticism. Instead, forgive yourself. Remind yourself that lapses are part of the process, and that feeling guilty or bad about your behavior will not increase your future success. 2. Figure out what the problem is. This may be blazingly obvious, but in order to do better tomorrow, you’ll need to know what is causing your trip-ups. What temptation can you remove? Were you stressed or tired or hungry—and if so, how can you prevent that the next time? Figure it out, and make a specific plan for what to do if you find yourself in a similar situation again. What will you do differently? What have you learned from your slip? For Donna Stokes, managing editor at Live Happy, who was still tempted to fill every moment with “productivity”—especially in the car at long stoplights or in line at the drive-through—I advised she keep her phone out of reach in the trunk of her car. 3. Beware the “What the hell” effect. Say you’ve sworn not to check your email before breakfast, but you’ve been online since your alarm went off...three hours ago. You’re now at risk for what researchers formally call the Abstinence Violation Effect (AVE) and jokingly call the “what the hell effect.” If you’ve already blown your plan today, why not go hog wild? What the hell—you can begin again tomorrow, right? Wrong. The more damage you do during your technology binge, the more likely you are to slip again the next day, and the less confidence you’ll have in yourself that you can change. So as soon as you notice you’ve slipped, go back to your plan. Double down, friends, double down. 4. Rededicate yourself to your resolution (now, in this instant, not tomorrow). Why do you want to make the changes that you do? How will you benefit? Do a little deep breathing and calm contemplation of your goals. If it is occasionally necessary for work to spill over into private time, I advise clients like Donna to plan a specific hour or two for that purpose and not to worry about it the rest of the weekend or evening. 5. Above all, comfort yourself on the way to your goal. To boost follow-through on our good intentions, we need to feel safe and secure. When we are stressed, our brain tries to rescue us by activating our dopamine systems. A dopamine rush makes temptations more tempting. Think of this as your brain pushing you toward a comfort item....like the snooze button instead of the morning jog, onion rings instead of mixed greens, or that easy taxi to work rather than the less-than-comfortable urban bike ride. So sometimes the best thing that we can do to help ourselves unplug is to preemptively comfort ourselves in healthy ways before our brain takes matters into its own hands. What makes you feel safe and secure—and doesn’t sabotage your goals? Perhaps you need to seek out a hug or take a walk outside in order to keep to your goals and refrain from checking emails. Read Christine's first blog, 6 Steps to Unplug From Work here. To see Christine's recommendations in action, read coaching "subject" Donna Stokes' 2nd blog here. Want more? Listen to Christine on our podcast as she explains how to unplug from work, here. Christine Carter, Ph.D., is a sociologist and senior fellow at University of California, Berkeley's Greater Good Science Center. She is a sought-after coach and speaker, and author of The Sweet Spot: How to Find Your Groove at Home and Work.

Lifestyle

Kristen Bell’s Happy Juggling Act

The following excerpt is from a feature article in the April 2016 issue of Live Happy magazine. To read the full story on Kristen Bell, pick up the magazine at a newsstand or grocery store near you. Kristen Bell relies on these tips to maintain a positive personal life: Surround yourself with happiness “Our best friends are very happy people, and I look forward to sharing time with them,” Kristen says. “I look up to them and how they handle themselves because they’re truly happy. That’s so nice to be around because some people aren’t innately happy.” Use positive words Kristen looks to inspirational quotes when her positivity wavers or she’s feeling unsure. “Imagine being in the brain of the people who said them,” she says. One of her favorites is from Eleanor Roosevelt. “I love the saying, ‘No one can make you feel inferior without your consent’ because there’s a lot of responsibility in that. All happiness lies in self-esteem and self-esteem lies in responsibility. I promote responsibility, and I enjoy people who promote it, too.” Make your own traditions Work commitments that include traveling make it tough for Kristen’s family to commit to consistent family dinners or events. So they’ve started the tradition of eating anything—and everything—together to bond. “We have at least five meals together as a family a week. One may be lunch and two, dinner, but we stick to having some sort of meal together to stay connected and grounded.” Quiet down To recharge her emotional and mental batteries, Kristen powers down her mind. “Meditation makes me feel more rested than a full night’s sleep. I do transcendental meditation a couple times a week and have a mantra that I repeat in a still, calm position. I really enjoy powering down for 20 minutes because it’s like shutting off light switches in my brain. I should make more time for it, but meditating even a couple times a week makes a big difference in my stress and happiness levels.” Move around Kristen and her family are often seen biking around Los Angeles. “We do that for pleasure, fitness and the environment. We love to be out of the car, and luckily, there are a lot of restaurants we can bike to for dinner. You feel a little better about dessert if you moved a bit to get to it!” Stand by your choices Self-confidence routinely buoys Kristen's outlook. “The more you love your decisions, the less you need others to love them. My self-esteem can only come from me, not outside sources. Understanding that was my road to finding a peaceful, happy lifestyle. Gina Roberts-Grey is an award-winning writer whose work has appeared in Family Circle, Self and Essence.

Self-Care

5 Steps to Spring Cleaning Your Emotional Closet

Around this time of year, you’re bound to see loads of articles about spring cleaning. And with the rise of Marie Kondo’s bestselling book The Life-Changing Magic of Tidying Up, decluttering has taken on a near-spiritual status. Spring is a time of rebirth, and just as we like to open the windows and give the house new light and new life, it is also the perfect time to break out the vacuum cleaner and clean out our emotional closets, where the dust-bunnies of fear and mildew of stagnation take hold. Cleaning out a closet has its challenges: Do you keep the much-loved sweater that is stained? Should you hang on to the jeans you swear you’ll fit into again someday? So it comes as no surprise that facing what’s in your emotional closet will take a little courage, patience and dedication. But if you follow these steps, you’ll kick off spring with a well-organized and freshly polished state of mind. Step 1: Take inventory The first step for cleaning out anything—emotional or otherwise—is to take a look at everything and see what you have. When it comes to emotional housekeeping, this means making time to write down what’s going on in the main areas of your life: work, home, relationships and love. What’s working well in these areas? What would you like to change? You may want to think about the fundamental building blocks of well-being according to positive psychology (PERMA), and see how you stack up there. Do you feel you have enough meaning in your life? Do you lack a sense of achievement at work, and are you engaged with the world around you? Step 2: Let go of what’s not working Just as you’d throw away worn-out T-shirts if you were cleaning out your closet, now is the time to identify and remove (or try to minimize) whatever no longer works for you emotionally. This could be a grudge you’ve been holding on to for years, a job you dread going to every day, or even a friend who no longer shares your values. This step is hard. When it comes to at-home organization, this is usually where people give up and just shove everything back into the closet. Doing the emotional work of letting go of things you’ve held on to but that no longer serve you can be painful, but the more negativity you remove, the more space you’ll have for positivity. Step 3: Give back what you can When it comes to actual closet cleaning, you would donate what you no longer need to friends or a charity. While you probably can’t do this with emotional cleaning (you can’t recycle a job, can you?), this is a good time to think about what you can give back to the world. Do you have special talents or skills? Are you a good friend, parent or co-worker? Are you able to donate time, money or efforts to a good cause? We all possess certain emotional skills that others can benefit from, and giving back to others can positively impact your emotional well-being. Step 4: Decide what you need more of After you identify what you no longer want and can give to others, it’s time to assess what you need more of in your life. Refer back to what you wrote in Step 1. What steps can you take right now to get more of what you need? For example, if you wrote that you’d like more affection from your partner, now’s the time to ask for it. Or, if you realized you need more alone time, tell your family you’ll be taking an hour to relax solo. Take steps to improve your well-being by actively creating the life you want. Step 5: Keep working at it Organized people keep their closets (and the rest of their rooms) arranged neatly by doing little bits of tidying every day. Keep your emotional closet clean by doing frequent check-ins. One of the best ways to do this is by keeping a journal. Checking in daily with the notes you made in Step 1 is the equivalent of putting things away as soon as you get home every night. For some, daily check-ins might be a bit much, but resolve to keep tabs on your emotional state at least once a week. Doing so will help you stay on track—and will prevent having to do a deep-down clean-out in the future. Dani DiPirro is an author, blogger and designer living in a suburb of Washington, D.C. In 2009, she launched the website PositivelyPresent.com with the intention of sharing her insights about living a positive and present life. Dani is the author of Stay Positive, The Positively Present Guide to Life and a variety of e-books. She is also the founder of Twenty3, a design studio focused on promoting positive, modern graphic design and illustration.

Podcast

The Science of Savoring with Paula Felps

Paula Felps is the science editor for Live Happy magazine and has worked as a freelance writer and editor since 1998, covering topics from health and fitness to luxury cars and travel to business and technology. She has written for publications and websites such as Executive Travel, American Driver, Self and Reserve. In this episode, Live Happy co-founder and Editorial Director Deborah K. Heisz talks with Paula about the science of savoring and shares a glimpse into the new April 2016 issue of Live Happy magazine. What you'll learn in this podcast: The definition of savoring How to improve your happiness with the practice of savoring The power of positive emotions Links and resources mentioned in this episode: Pre-order a copy of Live Happy: Ten Practices for Choosing Joy Thank you to our partner—AARP Life Reimagined!

The special spring edition hits newsstands today!

Lifestyle

Welcome to Our New Issue!

Step inside the lushly illustrated and photography-filled issue of Live Happy’s print magazine! This month we have Kristen Bell on the cover and Michael Strahan inside. We have a monster article about raising happy kids and an introduction to the science of savoring. You’ll find happiness on every page! Bell curves With a booming career on television, in blockbuster films and as a singer, Kristen Bell is a triple threat. The star talks about how she and her family have made laughter, honesty, kindness and happiness a priority in their busy lives. Can you be happy all day? Editor at large Shelley Levitt puts this question to the test by sharing dozens of research-tested mood-boosting practices—all in the course of one 24-hour period. The hardest-working man in any business Football hero, morning talk-show host, clothing impresario…and now author? Is there anything Michael Strahan can’t do—and can’t do well? We sit down with the author of Wake Up Happy to find out where his incredible energy and positive attitude come from. Move over meditation The latest trend in mindfulness and stress reduction— floating in a darkened tank filled with room-temperature water and hundreds of pounds of salt. Learn about this new healing technique that is spreading rapidly throughout the country. The International Day of Happiness is coming The annual festivities take place on March 20. If you can’t make it to one of our Happiness Walls, we’ve got instructions for making your own Family Happiness Board at home!

Lifestyle

A Lesson in Knife Skills—and Mindfulness

When Elisha Goldstein, Ph.D., co-founder of Los Angeles’ TheCenter for Mindful Living, told me about an upcoming class called “Cooking with Compassion” that promised to teach all levels of home cooks how to slice, dice, chop and chiffonade with ease, I signed up right away. The class description promised to combine technique with mindfulness: “the complete experience of cooking … igniting our senses and bringing the power of the present moment into the process.” The class was led by Meredith Klein, a private chef and meditation teacher. Meredith had been pursuing a doctorate in sociology in 2007 when she attended the Burning Man festival in the Nevada desert. There, she experienced a kind of (get ready for the cliché) spiritual awakening that made her decide to “be open to receive food prepared with love.” She then dropped out of graduate school to study with Zen chef and monk Edward Espe Brown, author of the revered Tassajara Bread Book and subject of the documentary How to Cook Your Life. Mindful cooking 101 Meredith began the class by leading the dozen or so students in a group meditation and then went on to explain the intersection of mindfulness and knife skills. “The kitchen is the perfect place to practice mindfulness on days when getting on the meditation cushion is impossible,” she said. “And mindfulness isn’t just about being on the cushion, after all. It’s about how you bring that consciousness into real life.” Cooking is an active working meditation, according to Meredith. “As Brown says in How to Cook Your Life,” she continued, “what we do in the kitchen is how we live our lives. If you’re taking shortcuts in the kitchen you’re probably taking shortcuts in other parts of your life, too. So, when you cook, you can practice a different way of being. Knife skills are so elementally mindful—to practice them well requires presence and attentiveness—it’s the perfect experience of beginner’s mind.” For the next three hours, sometimes in silence, we practiced our knife skills on a wide assortment of vegetables and herbs. Here is a little of what I learned: Know how to handle your knife For a secure grip, you’ll want to grasp the handle firmly and pinch the bottom end of the blade with your thumb and forefinger. (Like me, you might need to correct your habit of extending your forefinger along the top of the blade; this gives you less control.) Reuse vegetable scraps When you approach a vegetable, ask yourself, “What parts do I not want to use?” Your first cut should be to eliminate those parts, like the hairy root end of an onion, or the top of a bell pepper. But instead of throwing that part away, think about how you can reuse it. Stash all your veggie scraps and use them in a compost pile that will eventually power your garden. Or you can store those scraps in the freezer and use them to make vegetable stock. (Here’s a guide on how to make stock without a recipe.) Making soup together While we worked, Meredith’s helpers were turning our output into soup. We felt like old friends by the time we gathered around a communal table to enjoy two different soups: butternut squash, Fuji apple and chipotle and miso soup with vegetables and almonds. We began the meal with a moment of silence and then went around the table to talk about what we had learned. Several people had been on meditation retreats with Meredith and saw the class as an extension of that mindfulness experience. I was touched by how connected I felt to everyone after just a few hours of cooking and eating. And, as a bonus, I now feel I have the skills to tackle a veggie hash. My local farmer’s market is tomorrow and I’ll be heading there to gather carrots and celery, parsnips and beets. I will enter my kitchen with beginner’s mind, shake hands with my Wusthof chef’s knife and with presence and mindfulness chop everything into a ½-inch dice. Shelley Levitt is an editor at large for Live Happy.

Podcast

Alastair Moock on Meaning

Alastair Moock is a 2013 Grammy Awards nominee and a two-time winner of the Parents’ Choice Gold Awards. His works have twice been included in The Fids and Kamily Industry Critics’ Top 3 Albums of the Year. One of Boston’s premier folk artists, Alastair turned his attention to family music after the birth of his twin daughters in 2006. The New York Times calls him “a Tom Waits for kids” and The Boston Globe declares, “in the footsteps of Pete Seeger and Woody Guthrie, Alastair Moock makes real kids music that parents can actually enjoy.” In this episode, Live Happy co-founder and Editorial Director Deborah K. Heisz talks with Alastair on one of 10 practices for choosing joy—meaning. What you'll learn in this podcast: The unique powers of music to educate and heal It is possible to write music for kids that touches on serious issues Finding meaning in your work can help you deal with difficult situations Links and resources mentioned in this episode: Watch "When I Get Bald" music video Purchase Live Happy: Ten Practices for Choosing Joy Thank you to our partner - AARP Life Reimagined!

Podcast

And the Winner Is…Character Strengths!

Each year, I review a wide range of movies, studying them for their portrayals of core themes in positive psychology. Why? Because movies are a lens through which we view ourselves as individuals and a society. They give us insight, instill hope and plant ideas for self-growth. More than just entertainment, research shows that movies can actually lead to an increase in positive characteristics and positive behaviors among viewers. The envelope please... Award for Best Positive Psychology Movie: The Peanuts Movie In this film, Charlie Brown expresses several character strengths, including humor, bravery, kindness and perseverance—all in support of the meta-strength, love. True to positive psychology research, Charlie Brown exhibits "character strengths blindness" and low self-esteem, and it takes other characters to engage in "strengths-spotting" before he improves his self-understanding. Themes of achievement, positive relationships and meaning are on display throughout the film. Take the kids and discuss the themes with them afterward! Award for Positive Relationships: 45 Years A couple who is about to celebrate their 45th wedding anniversary encounter a unique challenge. This beautiful film displays positive aging, relationship imperfections and continual relationship growth rather than stagnancy. It would be difficult for a viewer of any age to watch it and not reflect on one’s own relationship and how it will fare many years (or decades) down the line. Award for Heroism: Star Wars: The Force Awakens This long-awaited Star Wars legacy sequel not only did not disappoint but enthralled most viewers and critics. The Force Awakens hews closely to the work of modern mythologist Joseph Campbell with its classic hero’s journey; however, in this installment the hero happens to be a young woman named Rey, who seems to have a very strong connection to the force. Both the old and new heroes display bravery, compassion, integrity, perseverance and hope as they transform themselves and battle the dark side. Award for Overall Signature Strengths: Concussion Concussion is unquestionably one of the year’s best films from the perspective of story, acting and using one’s strengths to make a difference in the world. A pathologist, Bennet Omalu (Will Smith), makes a medical discovery of football-related brain trauma and the long-term negative effects. Omalu displays psychological and moral courage, perseverance, integrity, judgment and kindness in exemplary ways. This constellation of qualities helps him challenge one of most powerful institutions in the country—the NFL. Award for Hope: The Martian In an unthinkable situation, astronaut (Matt Damon) is abandoned on the planet Mars. With no one to turn to for support or problem-solving help, he is left with nothing but his character strengths and talents to not only survive but also to find a way to make contact with Earth. It is hope the fuels him, helps him face adversity and allows him to stay optimistic despite the horrifying reality of his situation. Award for Resilience (long-term): Room A young woman played by Brie Larsen shows unbelievable strength through devastating circumstances as she protects both herself and her child in this heart-rending film, which takes place mainly in one small room. Later, when she is no longer in the room, she must adapt to a new world and new life while also dealing with significant post-traumatic effects of what she and her son have experienced. Award for Achievement/Accomplishment: Joy A divorced woman, stuck in the sandwich generation caring for older and younger family members, Joy Mangano breaks from the monotony of her life and taps into the creativity she displayed as a child. Based on a real-life story of the woman who invented the Miracle Mop, this film highlights Joy's achievements and her belief in herself despite crushing surroundings. Award for Teamwork: Spotlight This film portrays the “spotlight team” of the Boston Globe that broke the story of the Catholic Church’s systematic cover-up of the sexual abuse of children/adolescents by priests. We watch as they use ingenuity and collaborative teamwork to find the truth. Viewers will see how different character strengths are aligned with different roles and how each team member uniquely rises to the occasion when needed in order to take initiative, to lead, to investigate or to challenge authority. Award for Mindfulness: Anomalisa Perhaps the most creative film of the year, Anomalisa is an animated masterpiece from the quizzical mind of director/writer Charlie Kaufman. David Thewlis gives voice to the main character, a man living on autopilot until he is (temporarily) shaken out of this state by a naive woman voiced by Jennifer Jason Leigh who raises his curiosity and moves him emotionally. She is his mindfulness catalyst. Originally published on Positive Psychology News Daily. Ryan Niemiec, Psy.D., is a licensed psychologist, coach and Education Director of the VIA Institute on Character. He's an international presenter on character strengths, mindfulness and positive psychology. Ryan is author of Mindfulness and Character Strengths and co-author of Positive Psychology at the Movies and Movies and Mental Illness.

Podcast

Mary Miller on Attitude

Mary Miller is the CEO and owner of JANCOA Janitorial Service, Inc., an award-winning commercial cleaning service located in Cincinnati, Ohio. Mary is known for her positive outlook and desire to help others realize their uniqueness and personal power. Through her renowned employee benefits program, the Dream Manager, she has created an exceptional work environment and a truly successful organization. The Dream Manager, popularized by the bestselling book under the same name, grew from an employee retention program into an inspiring example of what a business can be. In this episode, Live Happy co-founder and Editorial Director Deborah K. Heisz talks with Mary on one of ten practices for choosing joy—a positive attitude. What you'll learn in this podcast: The impact a positive attitude has on others How embracing change can help you enjoy the adventure of life The importance of the choices you make and the attitude you choose to have Links and resources mentioned in this episode: Purchase Live Happy: Ten Practices for Choosing Joy Follow Mary on Twitter Thank you to our partner - AARP Life Reimagined!

Podcast

What’s Your Next Happy Act?

Mark Twain once wrote, “The best way to cheer yourself up is to try to cheer someone else up,” and now science proves his sentiment to be true. Research shows us that lasting happiness comes from helping, appreciating and caring for others. When we share small acts of kindness (Happy Acts) to boost someone's happiness with a simple smile or compliment, our own happiness soars. Soon, joy becomes contagious. And that’s what the International Day of Happiness on March 20 is all about—spreading happiness. Four years ago, the United Nations established March 20 as the International Day of Happiness after passing a resolution that “happiness is a fundamental human goal.” The initiative to declare the special day came from Bhutan—a country whose citizens are considered to be some of the most joyful in the world. “Happiness for the entire human family is one of the main goals of the United Nations,” says U.N. Secretary General Ban Ki-Moon. Each year Live Happy celebrates International Day of Happiness with its #HappyActs campaign to drive positive change and spread serious cheer around the globe. Orange Happiness Walls are put up across the United States and Canada as gathering places for people to pledge how they will share Happy Acts and inspire others to live purpose-driven, meaningful lives. Host your own wall! For those who can't make it out to one of the walls, we also encourage you to host your own happiness wall at your school, business or community organization. It's a great way to inspire and unify employees and coworkers, neighbors and students around a positive theme! For instructions on creating your own wall, check here for more information. March to happiness This year, Live Happy’s theme for International Day of Happiness is “March to Happiness.” On each day of March, Live Happy will share on its social media pages a simple Happy Act that you can do, or you can keep up by checking our calendar. Each science-backed tip will include exactly how it boosts well-being. Nanette Pelletier’s happy act has gone big. She wanted to share some warm meals with the homeless on Christmas. She started a program called Feed Hawaii’s Homeless with her husband and daughter three years ago and shared 18 warm meals. Nanette’s program quickly inspired others to donate food items, time and money to her cause. On Christmas Day 2015, they prepared and shared 1,000 meals and gifts for the homeless. “It was so amazing to see it come together and be successful, I cried the entire day as we pulled the pictures and video together,” she said. Each warm meal was wrapped with a Live Happy notecard bearing a positive message like, “Someone in the world is thinking of you right now.” Nanette said some people sobbed as they read the uplifting messages. Lots of celebrations are planned around the world, including happiness flash mobs (people who gather with delightfully original signs created to spread cheer to strangers—last year’s messages included “Hey, you got this!” and “Hey gorgeous—yes, you!—smile!”) and community potlucks designed to turn strangers into friends. Michele McKeag Larsen of The Joy Team will be putting up happiness billboards starting March 14 with positive messages like “You make a difference.” Or, “Make some magic. Fairy dust optional.” Your own Happy Acts can just be small, positive moments. Hold the door open for someone, buy coffee for the stranger behind you in line or give a compliment. Small acts can leave a big impact. When you are happy, it changes how you think and behave, opening you up to opportunities, and making life more positive and fun. Together we can turn the world into a more connected place and make happiness contagious. What #HappyActs will you do? Start planning now!

5 Ways to Stay Engaged and Keep Email at Bay

Kristen Bell’s Happy Juggling Act

5 Steps to Spring Cleaning Your Emotional Closet

The Science of Savoring with Paula Felps

Welcome to Our New Issue!

A Lesson in Knife Skills—and Mindfulness

Alastair Moock on Meaning

And the Winner Is…Character Strengths!

Mary Miller on Attitude

What’s Your Next Happy Act?

Store

Articles

Quick Links