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Good Morning America is Happy at Work

Imagine getting excited about the alarm clock ringing before 4 a.m. because it’s time to get up for work. Not so appealing? Don’t tell that to the cast and crew of ABC’s Good Morning America.Since 1975, stylists, lighting and stage crew members, production staff and the on-air personalities America tunes in to for the news headlines of the day have been enduring early start times, long hours and a rigorously demanding pace. And they all say there’s no place they’d rather work.“I still get chills,” says Robin Roberts, co-anchor. “Being able to say, ‘Good morning, America’ and to know we’re starting people’s days makes me incredibly happy. I really look forward to that part of my day.”The teamDozens of journalists have said those words while sitting behind the anchor desk Robin currently shares with co-hosts George Stephanopoulos, Lara Spencer, Amy Robach and Ginger Zee. And even though the current team has only been together for two years, their cohesive rhythm and ease with each other makes it seem like they’ve spent a lifetime working—and playing—together.Lara compares the supportive environment on set to that of a basketball team. “If one of us doesn’t have the shot, you have the confidence in each other to pass the ball and let a teammate shoot. We’ve got great chemistry.” Which is a good thing, as Robin adds, “We spend as much, if not more, time with each other some days as we do with our spouses and partners, children and pets.”All that devotion to the show has paid off. Good Morning Americahas earned numerous awards and nominations and frequently wins the television ratings war, repeatedly outperforming the competition in weekly polls.Mutual trust and admirationThe secret to their success: trust. “This can be a cutthroat industry. But there’s no stepping on, or over each other, here,” Robin says. “I can look at George and know what he’s thinking. We have a cadence, and I know when to stop talking because he wants to chime in or vice versa. We all truly trust eachother and know everyone has each other’s back.”George agrees that “mutual respect” is one of the team’s strongest assets. That trust has gotten members of the cast through good times, like the births of numerous cast and crew members’ children and grandchildren as well as Ginger’s wedding in August 2014. It’s also bolstered morale in some challenging times, too.Challenging timesAfter publicly battling breast cancer in 2007 while remaining on-air, Robin was diagnosed in 2012 with myelodysplastic syndrome, a bone marrow disorder that affects production of blood cells. She required several rounds of chemotherapy to prep for a bone marrow transplant that kept her away from the anchor desk for several months while she rebuilt her health and strength.But she never felt far from her work family, and that connection to both her co-workers and job helped her through some tough days.“In the hospital or at home, I could turn on the TV and they’d give me a shoutout. I felt their love. But the respect and support at work goes deeper than that,” she says. “When I announced I was ill again and that I had to step away from the show to focus on my fight, one of my colleagues stepped in and said ‘our fight.’ I get weepy when think about that, that level of true support and genuine caring.”***Read the entire article on the cast of Good Morning America, and a whole special section on Happiness at Work, in the June issue of Live Happy magazine.

work

The New Science of Workplace Well-Being

As you have probably noticed, time is a nonrenewable resource; there are only so many hours we can work in each day. Energy, however, is renewable. Thankfully, more and more employers are becoming wise to the fact that by replenishing our energy stores regularly we can operate at peak performance. Running on empty When we are running on fumes, exhausted, stressed out, we all know we aren’t very productive. “The way we’re working isn’t working,” says Tony Schwartz, founder of The Energy Project,citing the title of his latest book. The Energy Project has identified four core needsthat even small workplace changes can support: physical health, emotional happiness, mental focus and spiritual purpose. “What we are beginning to see enacted in corporations across the country is nothing short of a paradigm shift,” Tony says. One shift we can make, suggests Tony, is to work according to our natural ultradian rhythms: Doing high-demand, focused work in blocks of no more than 90 minutes, then taking a break. The end of face time? Many corporations have traditionally promoted a culture of face time and endless work hours to the detriment of employee work-life balance—and even to the detriment of a company’s own balance sheet. Researchers are finding that those who work constantly, check their phones at all hours and never take vacation days are on their way to burnout, which results in lost income and time for both employer and worker. A changing workplace On the other hand, things that may seem counterintuitive, like taking a short afternoon nap, meditating and engaging in enjoyable non-work activities during work hours, in some studies seem to increase productivity. Dr. Colleen Georges, a positive psychologist and coach, often sees the negative toll that an organizational culture of ceaseless working can have on employee satisfaction and performance through her clients. She will often suggest they try “booster breaks,” such asphysical activityand meditation during the workday. The power of the nap This concept was pioneered by Wendell Taylor, Ph.D., of the University of Texas, among others, who found that these activities can increase employee job satisfaction, energy and productivity, reduce stress, and potentially decrease healthcare costs and improve organizational image. Furthermore, studies consistently show that employees who take breaks at work to relax and reenergize are happier and more productive at work than their counterparts who use breaks to catch up on emails or run errands. What does this look like in action? In their own firm, The Energy Project employees start with four weeks per year of vacation time. They can work from wherever they want, and are encouraged to leave the office for daytime breaks. Their open, modern office—punctuated by colorful graphics and the words “passion” and “focus” on the glass walls of the conference room—includes “renewal rooms” for naps or meditation. They hold community meetings to check in with how people are feeling and check in with the mission. Seeing the results Ron Zumstein is vice president of manufacturing and a 27-year veteran of Ablemarle Corp. [[link]], a Louisiana chemical company, a client of The Energy Project. Ron says what they learned through working with The Energy Project has empowered their employees, which helps them drive the company forward and creates leaders. But even if we don’t work for one of these forward-thinking companies, we all have the ability to more effectively manage our energy. Creating rituals to ensure we get enough sleep, exercise and downtime supports our core needs.

work

Be Happy at Work

I’m writing this amidst the friendly patter of my colleagues’ voices ... chatting, laughing and relaxing together. It’s not a special occasion—just an ordinary Thursday at Hallmark, where I work. We’re doing something we call “Breakfast With Friends.”It’s an idea that was born out of a random conversation around someone’s desk. There was talk about how much we all love breakfast food. Someone volunteered to send out an e-mail inviting other co-workers. Next thing you know, a workday morning started with cinnamon rolls, bacon, cantaloupe, and lots of easygoing happiness.Intentional funWhich brings me to my point. Happiness can be easy and readily available. It doesn’t require mountain-moving efforts. But, it definitely helps to make it intentional. Cultivate it, and allow serendipitous little moments to unfold, with the awareness that they add up to make a big difference.At my office, we like to have fun. We celebrate each other’s birthdays, life events and successes. Occasionally we hang out at lunch and play Scrabble or Bananagrams. Sometimes we declare a “Golden Retriever Day” or “Nostalgia Snacks Day.”Whether we do something up big (like a noon-hour, themed and decorated baby shower complete with games) or whether we just grab a few friends and serenade someone on her birthday, it softens the edges of our little workplace world. And that makes us very happy.Here are some of my tips for staying happy at work:My wordI have a word of the year. By the time I’ve selected it, I’ve spent months watching for it, listening for it, living with it and letting it roll around in my consciousness. Once I’ve settled on my word for the year, I take a Sharpie, write it in flowing script and tack it on my pin board right in front of me. I buy it in letter blocks or paint it and frame it. As my eyes and thoughts drift around, I can be sure they will see and absorb my word over and over. It’s quite powerful. My word for this year is “Flourish.”EvolveI’m a writer, and, well, creative types get bored easily. We have curious, wide-open brains, and we’ve got to give them adventures. Last summer, I chopped off my waist-length blonde hair for a super-short pixie cut. I got new purple glasses and some funky, fun jewelry. A fresh look, which reflects “me, now” began to emerge. This outer evolution both reflects and encourages my inner evolution. I feel fearless and bold, and that energy carries over into my writing.Do something nice for somebodyIt’s kind of like magic, so don’t hold back. Loan someone a novel or movie they’ll like. Bring in flowers (or a yummy tomato) from your garden. Leave a note complimenting someone on that thing theydid really well. Offer to share the load on a project your teammate is struggling with. These are simple things that will put a happy glow over your whole day.Once in a while, blow your own mind!I take this motto to heart. Whether I decide to kick butt on a particular project, to dazzle at a presentation, or to lead a writing exploration—the person I’ve got to impress is me. If I can do that a few times a year, I’m super happy.How do you have fun in your workplace? Let us know in the comments section, below!Jeannie Hund, author of gift books, children’s books and greeting cards, works for Hallmark Cards, Inc. She loves dancing in her kitchen, playing tug of war with Lucas, her wild Cairn Terrier, and hosting taco night with her extended family.To read more about happiness at work, see our special feature section in the June 2015 issue of Live Happy magazine.

Workplace

U.S. Workers Are Quite Happy, Thank You

Depression rates among U.S. workers are low, and managers and executives are among the least likely to say they suffer from the illness, says a Gallup-Healthways Well-Being Index survey released Wednesday.More than 90 percent of U.S. workers in 14 occupation categories say they are not currently depressed or being treated for depression, according to Gallup's telephone surveys conducted throughout 2014 with 73,639 adults.Managers fare even betterAt the managerial level, a mere 3.9 percent of managers and executives said they were currently suffering from depression—nearly tied with transportation workers, at 3.8 percent. The highest incidence of depression was reported by service workers, with 6 percent saying they have or were treated for depression last year, followed by professional workers, at 5.9 percent.Gallup noted the disparity of rates between managers and the professional workers they lead. "The act of leading may contribute to a lower rate of depression among managers overall, compared with those not in managerial or leadership positions," Gallup said. "Or, it may be that those who naturally act as leaders, and who are often then promoted to the role of manager, are people less likely to suffer from depression."Overall, Gallup found, 17.5 percent of Americans report having been diagnosed with depression at some point in their lifetimes, with 10.4 percent currently having depression or being treated for it.Here is the breakdown by profession:Transportation worker, 3.8Manager, executive or official, 3.9Farming, fishing or forestry worker, 4.5Construction or mining worker, 4.5Business owner, 4.7Installation or repair worker, 4.9Sales, 5.1Manufacturing or production worker, 5.7Clerical or office worker 5.7Physician, 5.8Professional (not physician, nurse, teacher), 5.9Teacher, 5.9Service worker, 6.0Nurse, 6.1Jim Gold is a veteran journalist and copyeditor who splits his time between Seattle and the Bay Area.

Workplace

5 Expert Tips for Avoiding Burnout at Work

Soldier on. Suck it up and drive on. Hang in there.I can’t tell you how many times these phrases zipped through my head as a busy, practicing lawyer. If I was sick, I went to work. If I was exhausted from working 14 days straight, I dug in and did more. If my clients made unreasonable demands, I’d fake a smile, nod my head and do whatever it took to make the deal close smoothly.Those work growing pains were all part of the process, I told myself. To prove myself and make partner, I had to go through the wringer; after all, hadn’t every lawyer before me working in a firm done the same thing?I convinced myself it was just a rite of passage. Then, seven years into practicing law, I hit a wall—I burned out. I had been so busy putting my head down and powering through that I completely ignored the warning signs that I needed to slow down.Tuning in to burnoutBurnout is a process of chronic stress and disengagement typically related to work but can impact many areas of your life. The big three dimensions of burnout have been defined as: chronic exhaustion, cynicism and inefficacy.Burnout doesn’t have to be an inevitable consequence of ambition. Here are five proven ways to avoid burnout on the job:1.Clear your mental clutterMost go-getters I know run on some combination of guilt and anxiety. When you catch yourself feeling guilty, do a mental check to see whether in fact you have something to feel guilty about. Have you let someone down? Your bosses? Your children? More than likely, you are busy judging yourself for imagined crimes. Try to give yourself a break.When you experience a stress-producing event at work, do you see where you have any control, influence or leverage, or do you fold?Some people jump to conclusions while others maintain a flexible and accurate thinking style. Some people catastrophize—their worst-case scenario thinking gets the best of them, and it stops them from taking purposeful action. Resilient employees under stress track their thoughts, emotions and reactions to notice counterproductive patterns that might undercut success.2.Let go of perfectionismPerfectionists are notoriously hard-working, conscientious high achievers—traits frequently rewarded at work. Their stress and calls for help tend to go unnoticed by parents, significant others and bosses.Perfectionists strive for “the best” even when “good enough” will do. As a result, they experience a lot of regret and anxiety about missed opportunities. You can minimize regret three ways: adopt a standard of “good enough;” reduce the number of options you consider before making a decision; and be grateful for the good decisions you make instead of focusing on disappointments.3.Change your job without leaving your jobJob crafting has been shown to be an effective strategy to prevent burnout. Job crafting is the term for actively changing the content or design of your job by choosing tasks, negotiating different job content and assigning meaning to different components of your job.One way to job craft is to re-order your day. What tasks are sources of energy and engagement for you? When do you do those tasks? Would you rather work on those most-engaging tasks in the morning or at the end of your day? Match the order to what works best for you.4.Manage your energy, not your timeGetting adequate opportunities for recovery during your workday, after work and on the weekend is critical. Pick one or two 5-minute strategies you can do daily. I downloaded an App called 7 Second Meditation, which prompts me to take a break each day at 2 p.m.5.Become more of a giverWharton professor Dr. Adam Grant has identified sub-sets of givers, two of which are “selfless” givers and “otherish” givers. Selfless givers give their time and energy without regard to their own needs (hey – it’s 3 p.m. and I haven’t eaten yet today!). Selfless giving, in the absence of recovery, becomes overwhelming and can drive burnout. Otherish givers, however, find a way to balance giving with their own self-interest and self-care. As you probably guessed, selfless givers are more likely to burn out. You can determine your giving style at www.giveandtake.com.It is possible to have the life and career you want and avoid burnout. Choose a strategy that will help you move forward in a less crazy busy direction and embrace the perfectly imperfect journey.Paula Davis-Laack, JD, MAPP, is a burnout prevention and resilience expert who helps companies and busy professionals prevent burnout and build resilience to stress and change.Paula is the author of the e-book, Addicted to Busy: Your Blueprint for Burnout Prevention, which you can download at her website, www.pauladavislaack.com.To read more about happiness in the workplace, see the special section in the June, 2015 issue of Live Happy magazine.

Workplace

3 Surprising Reasons to Celebrate at Work

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

Workplace

Networking Events

Networking Events and Speaking Engagements With Live Happy CEO and Co-Founder Kym YanceyAttend a Live Happy Reception with your host Kym Yancey, CEO and Co-Founder of Live Happy. Each event Kym will share more about how Live Happy is leading a global movement to make the world a happier place and share tips on how you can become happier.If you are already a happy person, this event will thrill you and add dimension and range to your happiness. If you are seeking to be happier you will be energized by the insights and new possibilities. In addition to connecting with new friends and networking we will share ways to be happier so you can:Discover the power and impact that happiness has in all areas of your lifeIncrease happiness in yourself and in those you touchConnect, network and share with othersEnergize your relationships and create a richer, deeper experienceSee your career take off and new exciting opportunities unfoldExperience a greater sense of fulfillment and happiness right nowLocations and dates vary.

Workplace

Networking Events

Practice

3 Easy Ways to Show Gratitude at Work

Anytime you say “thank you” to one of your co-workers or employees for his or her help, you are expressing gratitude. When you take a moment to recognize a job well done, you’re practicing gratitude. Even when you reflect on how fortunate you are to have a job, you’re showing gratitude. Why say "thank you"? It takes just a couple of minutes out of your day, but the results of an expression of gratitude last far longer for you and the recipient. Case in point: Last year, Google studied its employees’ biggest motivators. What the company found was surprising. The No. 1 thing Google employees value most is not increased compensation or stock, but recognition delivered in a personal, genuine way. The company’s engineers said they especially value peer-to-peer recognition. As Yum! Brands CEO David Novak says, “Why be selfish [with] the one thing that matters most to people?” Here are three easy ways you can express gratitude at work today: 1. Catch your co-workers doing something right We’re pretty good at catching people doing things wrong, but we don’t always put the same energy into catching people doing something right. Be on the lookout for your co-workers doing great things, and then point them out in a very clear, specific way. With this positive feedback, your co-worker knows you’re sincere, and he or she can replicate the success. 2. Celebrate small wins Take your employees or co-workers out to lunch or coffee or even take a walk together and recognize them for a job well done. Identify and acknowledge achievements at staff meetings. Actually ask your co-workers, “How did you accomplish that win?” and “What was it about your preparation and effort that got you that far?” Celebrate, and let your co-workers know their win, however small, didn’t go unnoticed. 3. Make someone's day Everyone appreciates a genuine thank you. Make it a point to end conversations or encounters you have during your day with a thank you, when appropriate. Look your co-workers in the eyes, offer a warm smile and say “thank you”—let them know you mean it. You’ll be able to sense their appreciation, and who knows, maybe they’ll take a cue from you and share gratitude. So what will you do to let someone know you appreciate them today? This week? Will you catch someone doing something right? Will you celebrate a co-worker’s small win by treating him or her to a cup of coffee? Or will you aim to make someone’s day brighter by offering a sincere thank you? Whichever you do, chances are, when you express your appreciation for the positive others bring to your life, you’ll discover the effects of gratitude go far beyond a simple smile. Margaret H. Greenberg and Senia Maymin, are organizational consultants and executive coaches, and authors ofProfit from the Positive: Proven Leadership Strategies to Boost Productivity and Transform Your Business. For more information about Senia and Margaret, go toProfitFromThePositive.com.

Workplace

5 Steps to Establishing Clear Boundaries at Work

Live Happy blogger, best-selling author and workplace wellbeing coach MichelleMcQuaid presents this series of interviews entitled "Show Up, Shine and Succeed." This is the last of five insightful, informative posts, each with a differentpositive psychology expert speaking on topics related to happiness, confidence and success in the workplace.Do you have trouble saying “no” to people at work? Many of us find setting boundaries to be a challenge.Yes, I can take on that extra project, although my days are already too full. Yes, I can have that difficult conversation, even though it’s your responsibility and not mine.Yes, I can work over the weekend, even though my family and friends had plans.Sound familiar ?“Learning to set and keep clear boundaries with your boss and colleagues is essential if you want to remain happy and productive at work,” explains best-selling author and productivity coach Valorie Burton.Click here to listen to the full podcast.“Boundaries are a definition. Think of it like owning a house; your property has a specific boundary around that property. Everything inside the boundary is your responsibility, and what’s outside is not,” suggests Valorie.“When we begin to blur those lines, we find ourselves in situations that become very frustrating.”Setting boundaries means learning when to say no. It means asking for the respect we want, and balancing our needs and responsibilities. Valorie recommends trying these five steps to effectively setting boundaries at work:1. Establish your boundariesStart by asking yourself, what are the boundaries you need to protect your own happiness at work. Try to clearly envision what it would be like if these boundaries were respected and gracefully enforced. Ask yourself: “What does that give me? How does it feel when I am operating at my optimal potential?”Then notice the areas where you currently feel frustrated, stressed or overwhelmed, and how, when and by whom these boundaries are being crossed.2. Challenge the stories that hold you backWhen it comes to setting boundaries, we often catastrophize about the consequences of saying ‘no’ to other people at work. It takes a lot of courage to sit down with your boss and say, “I need to do this differently. Can we talk this through?” What if it upsets them, or even puts your job at rish? Ask yourself: “What am I afraid will happen if I do?” Make the space for self-reflection and write out what you need to say this person to help you feel more confident about honoring the boundaries you require to maintain your happiness and success at work.3. Start with one conversationDon't try to set all your boundaries at once. Take it one conversation at a time and practice identifying, asking for and keeping a boundary. Notice what works, adjust what doesn’t and keep moving forward to make these conversations an effective part of the way you work.4. Enforce your boundariesCreate a plan of action for what will happen when your boundaries are crossed. Be sure to compassionately let people know when you feel your boundaries are not being respected (most people will mean no malice, but may be unaware of the impact their behavior is having on you). Communicate clearly what choices you will need to make in order to honor the boundaries you’ve set to ensure you can successfully support yourself, your team and your organization.5. Pay attention to what worksWhen you begin progressing and setting better boundaries, give yourself credit for each step forward. You’ll find, just like a baby learning to walk, from time to time you may stumble. Setting boundaries takes practice so give yourself permission to keep learning and growing knowing that this is a skill vital for your success and happiness.For more ways to approaches to set boundaries successfully at work be sure to visit Valorie’s website at www.valorieburton.com and check out her wonderful books for creating happiness at work and in life.And if you’d like more tested, practical ways to show up, shine and succeed at work visit https://www.showupshineandsucceed.com.

Good Morning America is Happy at Work

The New Science of Workplace Well-Being

Be Happy at Work

U.S. Workers Are Quite Happy, Thank You

5 Expert Tips for Avoiding Burnout at Work

3 Surprising Reasons to Celebrate at Work

Networking Events

Networking Events

3 Easy Ways to Show Gratitude at Work

5 Steps to Establishing Clear Boundaries at Work

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