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Gretchen Rubin: Change Habits to Boost Happiness

OnWednesday, September 24, Live Happy CEO KymYanceyshared a morning conversation with happiness guru and best-selling author Gretchen Rubin.Here is a brief recap of their talk: If you had to pick one key to happiness, what would you say? Ancient philosophers and current psychologists agree: Strong, healthy relationships are incredibly important to our happiness. To be able to give and get support is just crucial. So if you want to put your time, energy or money into boosting happiness, use it to strengthen and broaden close relationships. Where do we start to make ourselves happier? Start with yourenergy. When you have more energy, it’s easier to do the things you want to do—but are often too tired to do! For example, you might want to throw a dinner party, go out more, or exercise. People think they are too tired to exercise, but in fact exercise gives us more energy. You don’t have to train for a marathon—even a walk outside is great. This seems so simple and obvious, but youneedto get enough sleep; we need 7-8 hours of sleep. People think they’re okay with less, but they are really impaired. Many of us do not get enough sleep. It’s hard to give up that time at night, the fun, goof-off time. Most of us are hung up on losing 10 pounds, and don’t realize that the benefits of exercise are immediate. I've heard people say, 'You exercise for sanity, not vanity.' If you want to lose weight, you have to look at what you’re eating. Research shows that people who exercise will help you maintain your weight, but not lose it. What is the relationship between Happiness and Habits? If you want to form your habits, first you need to figure yourself out. What drives you? What do you enjoy? Do you thrive on competition; do you do better when you give up something altogether, or does a more moderate approach work. How do you help someone else be happier? The truth is that you can’t change someone else, you can only change yourself. But I find that if I change myself, relationships change, and the atmosphere of my home changes. It's not always possible to be happy, but we can try to be as happy as we canunder the circumstances. We can always look for reasons to be grateful. GRETCHEN RUBIN is the best-selling author of The Happiness Project and Happier at Home, and is currently working on her latest book, Better Than Before, scheduled for release in 2015. She is considered one of the most influential writers on happiness today, and has become an in-demand speaker and keynoter.Gretchen has also made appearances on the Today show, CBS Sunday Morning and Booknotes. You can readabout Gretchen’s adventures in the pursuit of happiness and habits on her blog at GretchenRubin.com.

Workplace

5 Ways to Overcome Self-Doubt

Live Happy blogger, best-selling author and workplace wellbeing coach Michelle McQuaidpresents this series of interviews entitled "Show Up, Shine and Succeed." This is the first of five insightful, informative posts, each featuring a different positive psychology expert.Do you ever find yourself hesitating, holding yourself back at work for fear that you’ll be discovered as an imposter? Do you worry that maybe you’re not really “good enough” to achieve the kind of success you dream of?Everyone experiences self-doubt from time to timeIf you are bothered by self-doubt, you’re not alone. In fact, one study of managers by the European Institute for Leadership and Management revealed that 50% of female managers and 31% of male managers admitted to experiencing self-doubt.“Unfortunately when we’re worried that our abilities are going to be questioned, we lack the confidence to turn our thoughts into actions,” explained Louisa Jewell, a positive psychology expert who has studied self-doubt extensively.Click here to listen to full audio interview.Self-doubt can hinder your performance at work“Self-doubt causes us to engage in self-protective strategies at work, such as procrastination, hesitation and self-handicapping in order to avoid failure,” says Louisa. “While we may start out consciously using these strategies, once we realize they’re working, they often become unconscious habits that limit our potential for growth and success.”While often viewed as internal—something created by the stories we tell inside our own heads—Louisa points out that researchers now believe self-doubt may be socially constructed.“Self-doubt is often generated in your mind because of the social evaluations of others,” she explained. “Human beings are generally sensitive creatures, and the moment someone questions you, challenges you or looks at you in a funny way, you start to question your abilities.”According to Louisa, we can move beyond self-doubt by using the following approaches:1. Be aware of who you surround yourself with.Your social network can either increase or reduce your self-doubt. If you’re embarking on something new, make sure you’ve got supportive people around you who are encouraging you to move forward.2. Focus on your workInstead of wondering, “How does that make me look?” or “What if I fail in front of this person now?” focus instead on what you’re trying to create, who you’re trying to serve and what you’d like to achieve. Try saying: “I’m just working away here and I could care less about what others might think about me.”3. Challenge the negative chatter in your head. Be aware of what you’re saying to yourself. If you find your thoughts are full of negativity and judgment, then challenge what you’re saying by asking: “Is that true?” Rather than having your thoughts irrationally hijacked by self-doubt, rationally look for evidence to take a more objective, balanced point of view.4. Use your strengths. Be aware of the things that you like to do and are good at and use these consciously to fuel your confidence to act. When you draw on your strengths it removes your fear of moving forward and taps into your deep-rooted belief that you can succeed, and that you have the resources and skills to tackle new challenges.5. Practice self-compassion.Be willing to look at your own mistakes and shortcomings with kindness and understanding. Don’t judge yourself harshly or feel the need to defensively focus on all your awesome qualities to protect your ego. Instead, embrace the fact that to err is indeed human. Try to get a realistic sense of your abilities and actions, and then figure out what needs to be done differently next time.You can find out more about Louisa’s research and her upcoming book on self-doubt at https://www.louisajewell.com.And if you’d like more tested, practical ways to show up, shine and succeed at work visit https://www.showupshineandsucceed.com.

Workplace

Shawn Achor: What Can You Do Now to Be Happier?

On Monday, September 22, Live Happy CEO shared a morning phone conversation with happiness expert Shawn Achor. Here is a brief recap of their talk: How do you define Happiness in your research? Some people would define happiness as pleasure; but pleasure is fleeting. We want to redefine happiness. We can go back to the ancient Greek definition of happiness: The joy that you feel when you are striving toward your potential. How to be an optimist People often focus on the negative as a default, such as, “I’ll be happy when work is over today.” If you do that, you are relegating the rest of your time at work to negativity. The top 10% of happy people are not happy all the time. This morning you have a choice: you can look at the emails in your inbox and see it as a drudgery or as a way to connect with other people. If people choose to focus on the positive, you are better at dealing with that inbox and feel better after. If you choose to see washing dishes as an act of love toward your family, you might feel rejuvenated afterward.First you make the choice to be happy, then you will improve your day, improve your life. When negative things happen, they trick your brain, making you think that things will always be this way. A pessimist looks at something negative and says, “this is always happening, this is going to ruin my entire day.”An optimist sees it as, “this too will pass.” Their brain is fueled by gratitude and positivity. What are some easy steps we can take to make ourselves happier? Some things you can do starting now to make yourself and others happier: Train your brain for 21 days in a row to think of three new things you are grateful for. When you do this, your brain releases dopamine that floods your system, turning the learning centers on. Energy rises, every single educational and business outcome improves when you start out your morning on a positive note. Other habits: take two minutes to think of one meaningful experience you had the day before. Your brain thinks it experienced that great moment again. That’s the fastest intervention we’ve found. 15 minutes of exercise is the equivalent of taking an antidepressant. 2 minutes of meditation is also incredibly helpful. Write a 2-minute praising or thanking someone else. Social connection is as predictive of longevity as smoking, blood pressure, etc. Improving our social relationships The breadth, depth, and meaning in your relationships are all important. In terms of breadth, expand the number of people you smile at in the street and the supermarket; this creates a feedback loop of positivity. For depth: really be present with your children, your spouse. What can we do today to make massive ripples and impacts to improve other people’s happiness? Write a two-minute text or email messages praising someone you know. Take the idea that happiness is a choice and share the knowledge that you are learning from Live Happy to someone else you know. Share some positive research with someone you know. Be the first to say good morning, hello—give a smile.

Workplace

Show Up and Succeed

Recent polls show that two out of every three people report feeling disengaged in their jobs; many of us would simply like to be more inspired by our work.Perhaps you’re hoping for that extra bit of confidence to ask for a promotion. Maybe you’d like to be able to enjoy your work more, no matter what you’re doing or whom you’re working for. Or could it be that you hope others around you will finally recognize your skills and talents and reward you fairly for them.For many of us it’s as simple as having a bit more energy, feeling a little happier and finally being able to create the success we know we’re capable of. But what are the tested and practical approaches you can use to show-up, shine and succeed at work?Podcast series focuses on happiness and success in the workplaceEvery day next week, from September 29 to October 3, Live Happy will feature a podcast and blog in which work/wellness expert Michelle McQuaid discusses different aspects of workplace success and happiness. Five podcasts will feature five prominent experts in the field, each addressing a different perspective on how we can become more engaged and be inspired by our work.Louisa JewellPositive psychology expert Louisa Jewell notes that our sense of self-worth often impacts how we feel about our work. “Self-doubt causes us to engage in self-protective strategies at work like procrastination, hesitation and self-handicapping that hold us back from achieving the results we long for,” explains Louisa.Self-doubt is an internal phenomenon that reflects the way you talk to yourself. You can counter it with awareness, disputing the negative self-talk, and with a healthy dose of self-compassion. Increasingly studies find that self-doubt is generated by the social evaluations of others and the commentary that surrounds us.So how can you maintain your confidence in the face of other people’s criticism?Margie WarrellCourage coach and best-selling author Margie Warrell recommends making sure you are driven by what inspires you and not by what scares you.“In order for you to get outside your comfort zone and stop playing small and safe, you need to have a clear purpose,” said Margie. “Try to find what it is you are willing to speak up about at work. If you think through how you might want to transition your career, start a new business or take on a great big job when there’s more chance of you failing than the one you’re in right now.”Only when you can answer clearly ‘for the sake of what’ you’re willing to put yourself at risk, can you be as courageous as you can be, as purposeful as you can be and as successful as you can be.But will you have the grit to sustain your efforts?Angela DuckworthAngela Duckworth,Associate Professorat the University of Pennsylvania defines grit as the passion and perseverance for long-term and challenging goals. It's being inclined to really stick with a couple of things you care about and work hard towards them over weeks, over years and even decades.“Gritty people have placed extremely high values on their goals, and they understand that to accomplish anything worthwhile is going to require extraordinary investment,” explains Angela. “As a result they value habits, and accept that feelings of frustration are a normal part of growth.”But how can you develop positive habits when your time at work and home is already maxed out?B.J. FoggBehavioral psychologist B.J. Fogg, professor at Stanford University is dedicated to finding small changes that make improving our behavior easier.“Tiny habits help you scale back bigger behaviors into many small behaviors and sequencing it somewhere in your life that fits well. It relies less on willpower and motivation to create change and more on redesigning your life little by little so over time these small shifts create dramatic results.”For example, if you want to finally read the pile of articles and books growing next to your desk, then you could create a tiny habit recipe like this: After I turn on my computer at work, I will read one page. Then as the habit becomes routine, let it grow day by day until you’ve worked your way through the pile and are looking for new things to read.Once they start to stick though how will you protect your tiny habits from everyone else’s demands on your time and energy?Valorie BurtonBest-selling author and productivity coach Valorie Burton recommends setting and keeping clear boundaries with your boss and colleagues if you want to remain productive and happy at work.“Start by asking yourself, what are the boundaries you need to set in order to protect your own peace, joy and serenity at work,” suggests Valorie. “Choose the areas where you most feel the need for change and then ask yourself what conversation is it time to have?”To help you build up the courage, confidence and energy to take each of these steps, take the time to clarify in your own mind what it would take for you to show up, shine and succeed in ways that unleash your true potential at work.Sign up for the podcasts to be delivered to your inboxIf you’re ready to feel more engaged and inspired about your work, and to learn practical strategies for flourishing from top experts in the field, be sure to join Louisa, Margie, Angela, B.J. and Valorie for this special series of interviews. Sign up by clicking here to have the podcasts sent directly to your inbox, beginning on Monday, September 29th, or simply visit LiveHappy.com to access the podcasts and accompanying blog.

Practice

A Day of Rest

In the Jewish tradition, the 24-hour period from sundown on Friday to sundown on Saturday is known as Shabbat, or the Sabbath—the holiest part of the week. During that time, observant Jews do not use electricity, take photographs, drive a car or do many other things, as mandated in the Torah. On Friday nights, families eat a special dinner together, light candles, say prayers and eat challah bread to celebrate this time of rest and reflection.But you don't need to be Jewish—or religious at all—to find the benefit of incorporating a “day of rest” into your own busy life, or to be inspired by some of these ancient traditions.Taking a time-out from technologyRebecca Reice, a rabbi-educator at the Reform Jewish Congregation Beth Torah in Overland Park, Kansas, was worried that taking a day off from answering work emails and doing housework can seem impossible and even counterproductive in our hyper-busy world. Reice wanted her congregation to try it, but wasn’t sure they were ready to give up their modern conveniences, so she challenged herself to try unplugging first. "Years ago, I came to the realization that I am a time-obsessed person,” she says. “I’m always checking my watch or phone, checking my calendar to stay on track and pack everything into overfilled days." By taking off her watch on Friday evenings and living in the moment instead of worrying about what she needed to do next, Rebecca found deeper connections with her friends and community. Her congregants then picked up the challenge themselves.Shabbat, minus the religion partRebecca isn’t the only one reconfiguring what the idea of Shabbat means outside of religious practice. Marilyn Paul, author of the self-help/personal-organizing bookIt's Hard to Make a Difference When You Can't Find Your Keys, is currently working on a book about how Jews and non-Jews alike can incorporate rest, relaxation and renewal into their weekly routines.According to Paul, many people find that, as much as they would like to embrace the concept of Shabbat, they find it incompatible with modern working life. For some, it takes something serious, such as a major illness or injury, to force them to rethink their true priorities and how they spend their time.Paul suggests people stop looking at Shabbat as a list of things you can’t do and see Shabbat as a list of things you can, such as read a book, take a nap and spend meaningful time with your family.“Think through what is actually restful and nourishing and renewing for you,” she says. “One question is, what really satisfies you? Ask what would really feed your soul and feel great. Renewing and de-stressing are a practice.”Take time to rest and reconnectHer sentiment is echoed by Rabbi Jessica Minnen, the director of content and training for StartUp Shabbat, a New York-based initiative that encourages people to think about Shabbat as an opportunity for increased mindfulness.“It is a day to break from the work you usually do, but it is also a day to do things you don't usually get to,” she points out. “Read a novel. Bake a cake. Play outside. Sleep!”Says Jessica, “Think of Shabbat as a day of recharging. For me, that might mean yoga class or group meditation. For you, that might mean Friday night dinner with friends or a concert in the park with your family.”This weekly downtime can also be a time to think about the less fortunate, realize how grateful you are for the people around you, and think of ways to give back.According to Minnen, when you have a day of mindfulness, “Time becomes more valuable, you feel more present in the space you occupy, your spiritual life develops and your relationships grow.”Lilit Marcus is a New York City-based writer and tea addict. Her first book,Save the Assistants: A Guide to Surviving and Thriving in the Workplace, was published by Hyperion. You can also look for her work in theWall Street Journal,Teen Vogue, and Elle.com. Her sister says she dresses like a librarian.@lilitmarcus

Lifestyle

Color Me Happy

Remember mood rings, popular in the ’70s for magically changing color to indicate the wearer's emotions? They were more fashion accessory than emotional gauge—glass orbs filled with liquid crystals that reflected light differently in response to changes in body temperature. But even if a shade-shifting bauble isn’t a true indicator of mood, color can be a meaningful way to represent, and even elicit, strong emotions.The science is not black and whiteIn different cultures, ideas vary on what colors mean. Much of the science has not yet been conclusive, and a lot of information about color and mood is subjective and intuitive. In the West, orange is believed to make you happy, while red increases your appetite (that’s why fast-food restaurants are often decked out in bright oranges, reds, and yellows). Warm colors can make you feel, well, warm and cozy, while cool colors such as blue and lavender seem to have a calming effect.“It’s a burgeoning field of research,” says Arielle Eckstut, co-author of The Secret Language of Color. “In 10 years it’s likely we’ll have more information about how color affects us biologically, and it may turn out that orange really does affect mood-lifting power.”Meanwhile, here are a few things we do know about how color can affect wellbeing:1. Red, the lusty colorResearch shows that men tend to find a woman wearing red to be more sexually desirable than a woman wearing another color. It’s a trait that guys likely share with monkeys: Non-human male primates are attracted to the red hues that females exhibit on their chests and private parts when they’re ovulating and ready for romance.2. Red can also make us jealousWhile a man may find a woman in red sexy, another woman is likely to perceive her as a threat. A recent study found that women perceive other women as both sexually receptive and more likely to cheat if they’re wearing red. The same study found that women were more likely to keep a closer eye on their romantic partners while around a woman wearing red rather than green.3. It’s actually pretty easy being greenSpending time outside, in nature, has been found to be an effective way to relieve stress. A recent study suggests that looking at the color green may have something to do with that. Scientists had people work out on exercise bikes while watching a video that simulated a rural cycling course; the video was either unedited, so that the leaves, grass, and other aspects of the scenery were natural shades of greens and browns and so forth, tinted red, or achromatic (gray). The subjects who watched the green scene found the exercise easier and more pleasurable; those who watched the red video even had increased feelings of anger afterwards.“This makes sense,” says Arielle. Millions of years ago, when our brains were still developing, "our environment was primarily blue and green, so our brains had to learn to be comfortable surrounded by those colors.”4. Tangled up in blueConsidering that blue is one of the first colors humans needed to be comfortable with, it’s surprising that we use the word “blue” to describe feeling sad or depressed. It’s even more ironic given that, according to studies, when photoreceptors in the eye detect blue light, they send messages to parts of the brain that control alertness, hormones, sleep, and other functions. For this reason, blue light is used to treat all sorts of medical conditions, including depression, dementia and seasonal effective disorder.Color your life with your favorite hues“Intuitively we know that color affects us in profound ways. Everyone can tell you what their favorite color is, or that they love so many colors it’s hard for them to choose, or that they really can’t stand a certain hue. Few folks don’t care,” says Arielle. Color preferences arise from a number of sources, starting with cultural influences. For instance, yellow is one of the least popular colors in the Western world, while in China it’s profoundly meaningful.It makes sense for us to think about the hues that give us a good feeling and use them in our wardrobes, our homes and our workspaces. “Even if you love a very intense color that would overpower a room or an outfit, you can get a mood-lifting payoff by using it as an accent color that ‘pops,’ ” says Arielle, who loves bright red but wouldn’t necessarily dress herself in ruby from head to foot. “I have red glasses, a red purse and red clogs that I wear with neutral colors,” she says. “That’s enough for me to get the feel-good effect.”

Lifestyle

Express Yourself

It was a simple question: “How many of you consider yourself to be creative?”Without pause I raised my hand. When I realized I was the only one in the room of about 30 to do so, I was astonished. The group, all college grads,included engineers, human resources professionals, military officers, health careconsultants and agricultural researchers; a good number were also husbands, wivesand parents.Creativity does not end with childhoodHow could these smart, accomplished, active and social men andwomen not feel creative?Children create naturally. They turn a box into a house, a parent’s tablet into ascribble pad and cereal into a necklace for mom. We love it when kids surprise uswith their creative thoughts, abilities and projects. But whilewe expect creativity from kids, we usually don’t from adults.What does that say about our understanding of being creative?Making creativity part of our everyday livesJust because we aren’t destined to be the next Pablo Picasso doesn’tmean we’re not creative creatures. In fact, I think if we embracecreativity as a part of our everyday lives, we ensure it will add toour overall happiness.In this issue, our first anniversary edition, we celebrate creativity andits tie to happiness in numerous ways: Our exclusive cover story on OliviaNewton-John shares that she feels creativity is with her every day. Ourspecial, 24-page section on creativity and happiness brings together some ofthe best minds on and practitioners of the subject, including author Dr. NancyAndreasen, singer-songwriter Tori Amos and entrepreneur Jim Denevan.Add creative thinking to your work, your lifeOurstalwart group of columnists, including Gretchen Rubin and Shawn Achor,dives headfirst into the topic, offering advice on how to be more creative andunleash those “aha” moments at home and work. A favorite part of everyissue, our social media survey shares your thoughts on creativity. We return the favor via our Year of Happiness calendar with 30 days of creativeideas, activities, quotes and tips, all there for your choosing.So, whether you’d be on the yes or no side in terms of consideringyourself creative, take a look at this issue with an openmind. There’s so much to gainif you let yourself go!- KarolDeWulf Nickell

Lifestyle

Our Thanks to You

It’s been a year since we started publishing Live Happy magazine and LiveHappy.com, and I can tell you, it’s been quite a fantastic beginning—thanks to you, our readers!Your responses are all appreciated, and they’ve taught us three key things:• You’re hungry for positive news in your life, and that’s what you get (and expect) from Live Happy.• You want to know more about happiness and how it relates to your health, wellbeing, relationships and work.• You want to be part of the happiness movement.We understand the need for positive news, and we will continue to be your primary source for it. We enthusiastically embrace our role in translating both the latest and most relevant research from positive psychology and other sciences that relate to happiness and its impact on everyday life.And we will consistently connect you to the happiness movement through the content in every issue and on livehappy.com, at our events and via social media.Here’s to a remarkable first year of Live Happy. We look forward to many others to come!- Kym Yancey

Lifestyle

About the Wake Up Happy guest speakers

Don't miss the May Wake Up Happy series!Dani DiPirro is an author, blogger, and designer living in a suburb of Washington, DC. In 2009, she launched the websitePositivelyPresent.comwith the intention of sharing her insights about living a positive and present life (something that didn’t always come easy to her!).Anything and everything focused on positive personal development has a home on Positively Present including: tips for being more positive; advice for living in the moment; articles on how positivity can improve you; information on positive personal development; insights on how to share positivity with others; and resources and inspiration for being positively present.In 2012, Dani left her full-time job in Marketing to pursue a career with Positively Present. Since then, she has self-publishedStay Positive: Daily Reminders from Positively Present(learn more atStayPositive365.com) and publishedThe Positively Present Guide to Lifewith Watkins Publishing. Dani has also created e-books on specific topics such as self-love, holiday planning, and organization. She is currently working on her next book.Dani and her work have been featured in a variety of websites and print media, includingGlamour,The Washington Post Express,Forbes,The Huffington Post,The Globe and Mail, andThe Happiness Project. In 2015, Dani was featured byELLE Magazineas a Coach of the Month, writing weekly articles for the publication on mindfulness.While expanding her career as an author and blogger, Dani also began learning about graphic design and illustration. In 2012 she took her firstNicole’s Classescourse online and fell in love with creating illustrations, typography, and design. She has since launched a design studio,Twenty3,in which she creates downloadable content onEtsy, designs products forSociety 6, and works withindividuals and businessesto help create modern, uplifting illustrations and designs.When she’s not designing, blogging, or writing, Dani can be found with her head in a book (check out what she’s reading onGoodReads), creating images for Instagram (follow her on@positivelypresent), or pinning like a madwoman (take a peek at herPinterestboards).Arthur Woods is an entrepreneur, speaker and writer on the future of work. He is the co-founder and COO ofImperative, the first professional platform to help people manage a fulfilling career. Arthur's deep expertise engaging the millennial generation has enabled him to lead both the conversation and innovation around the next generation of work. His efforts have been featuredin Forbes,Fast Company, Huffington Post, Washington Post and ABC7’s Washington Business Tonight.Arthur previously led operations forYouTube EDUatGooglewhere he oversaw operations ofYouTube for Schools,managed the development of YouTube’s first guide for education and co-organized YouTube’s inaugural Education Summit.He previously co-founded theCompass Fellowship, the world's largest collegiatesocial enterprise training program, inover 18 universities worldwide. He also co-foundedOut in Tech, the largesttechnology meet-up for New York's LGBT community.Arthur studied Operations and information Management at Georgetown University and Project Management at Stanford University. He is a World Economic Forum Global Shaper and sits on the Boards of the Sierra Institute, Georgetown TechnologyAlliance and Compass Partners.Mitchel Adler, Psy.D., CGP is a licensed Clinical Psychologist, Certified Group Psychotherapist and the creator of MindBody Intelligence™ (MBI). He has served on the faculty of the UC Davis School of Medicine andis co-author of the book,Promoting Emotional Intelligence in Organizations(ASTD press) and other research articles.As a professional speaker and consultant, Dr. Adler has worked with numerous organizations including the USDA Forest Service, the City of Sacramento, The UC Davis, Graduate School of Management, The Monitor Group, the Organizational Development Network of Sacramento, and Calgene, Inc. As a member of the steering committee of California’s Psychologically Healthy Workplace Award Program, Dr. Adler participated in reviewing and selecting organizations that supported their employees in outstanding ways. He also has a private psychotherapy practice in Davis, California where he works with individuals and facilitates psychotherapy groups.As a staff psychologist at the University of California at Davis, Dr. Adler co-developed the university’s mind-body wellness program and established the inter-departmental mind-body wellness task force. He also created and facilitated mind-body workshops, seminars, and groups, as well as trained psychologists, social workers, physicians, and nurses in mind-body theory and interventions.Dr. Adler has a doctoral degree in clinical psychology fromthe Graduate School of Applied and Professional Psychology (GSAPP) at Rutgers Universitywhere he was the recipient of the GSAPP Scholar’s Award, the Graduate Scholar’s Award, and the GSAPP Alumni Scholarship. He received his bachelor’s degree in psychology from the University of Michigan, Ann Arbor where he graduated with Distinction and was a James B. Angell Scholar.Thomas Bradbury is a Professor of Clinical Psychology. After earning his PhD in Clinical Psychology in 1990 from the University of Illinois, he moved to Los Angeles to start the Marriage and Family Development Laboratory at UCLA. Since then, Bradbury and his team have conducted several longitudinal studies that help explain how marriages change and how couples can keep their relationship healthy and strong. With funding from the National Institutes of Health, the National Science Foundation, and the John Templeton Foundation, Bradbury and his collaborators have published more than 100 research articles and three edited books, including The Psychology of Marriage.Recipient of the Distinguished Teaching Award from the UCLA Psychology Department, Bradbury has also been honored with several awards for his research on marriage and intimate relationships, including the Distinguished Scientific Award for Early Career Achievements from the American Psychological Association. Bradbury is a member of the Scientific Advisory Board at eHarmony.com, and he is an affiliated professor at the University of Fribourg, Switzerland. He speaks regularly at universities and conferences in the US, and he has presented his research findings in London, Cambridge, Tel Aviv, Milan, Heidelberg, Zurich, Geneva, Wellington, Christchurch, Toronto, and Vancouver.

Self-Care

Catch the Wholesome Wave

“Superfood” is a buzzword that’s been thrown around a lot recently. It’s generally used to tout the health benefits of specific nutritionally dense foods. But the folks at nonprofit Wholesome Wave have shown that in addition to being essential for vital health, fresh, locally grown produce actually has many other superpowers, as well—such as helping economically disadvantaged families stay healthier, for a start.Imagine this situation that low-income parents face daily: You rely heavily on government benefits to get food on the table, and regularly have to stretch just a few dollars to buy and cook dinner for your family. When a pack of ramen noodles costs under 20 cents and boxed mac ’n’ cheese can be had for 50 cents, a parent faced with hungry children is unlikely to choose a $2 head of organic broccoli (that she then has to prep and cook) instead of inexpensive convenience foods, which are precisely engineered to tantalize kids’ taste buds.The hidden costs of “cheap” foodThis situation is leading to a public health catastrophe, and the consequences will be immense (and costly) if it is not curtailed. Because many of the least expensive and most accessible foods are also over-processed and filled with fat, salt and sugar (as well as other additives), the number of overweight and undernourished children and adults has risen greatly, along with rates of obesity-related diseases found in very young children.Studies show that children from poor families are most likely to be obeseand mothers in food-insecure families will often limit their food intake so their children can eat, setting them up for obesity as well.Farmer, chef and healthy food advocateBy making fresh, locally grown fruits and vegetables available and affordable, Wholesome Wave enables underserved community members to make healthier food choices. Founder Michel Nischan is the son of farmers who became a celebrity chef and award-winning author. He then followed his convictions and his passion, founding Wholesome Wave in 2007 in order to advocate for a more healthful, organic and sustainable food future.Innovation at workWith Nischan at the helm, Wholesome Wave has rolled out several trailblazing programs that help improve health outcomes among low-income families, generate additional revenue for small- and mid-sized farm businesses, and bolster local and regional economies—as well as reducing the ecological food footprint. Programs are currently running in 25 states and Washington, D.C., with more than 3,500 farmers and 350 markets participating.One such program, the Fruit and Vegetable Prescription Programworks hand in hand with physicians, families and farmers marketsto provide resources for overweight and obese children and their families.Another, theDouble Value Coupon Programdoubles the value of low-income consumers’ federal nutrition benefits when spent at farmers markets on locally grown fruits and vegetables.Ride the Wholesome WaveIf all that great news has whet your appetite to learn more about the state of our food system and what we can do to help, follow along with the Farm to Table Cycle: A Journey for Change. Sponsored by Wholesome Wave, photographer, bicyclist and advocate Glenn Charles is taking a 16-day, 400-mile journey, cycling through New England to raise awareness about local food systems.Check the web updates to keep up with Glenn, and to learn more about farming and sustainability, dairy and livestock production, farm-to-table chefs, local food processing and institutional food purchasing.“What you will see is that "farm-to-table" is the way of the future," says Michel. "This ride tells story of so many Americans who work tirelessly to shape our food system into one that is more equitable, more sustainable and more delicious.” In Michel's estimation, and now in his own experience, “food can fix anything.”

Gretchen Rubin: Change Habits to Boost Happiness

5 Ways to Overcome Self-Doubt

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