Notes on happiness

Links to videos and courses

Happiness ~ Flow (staying in the moment)

Happiness = Reality — Expectation

https://quotefancy.com/

Source: Tom Magliozzi

The Science of Well-Being — Yale (coursera link, summary)

How to be happier:

Rethink what “awesome stuff” is

• invest in experiences over things

Thwart your hedonic adaptation

• savour enjoyable moments; take a second to really be there and enjoy it
• use negative visualisation (“what if I didn’t have this awesome thing?”)
• think as if today was your last day to increase gratitude (esp. in terms of jobs)
• practice gratitude
• daily reset your reference points (i.e., what are you comparing your life/stuff to?)
• interrupt consumption (take a break from a good movie or fun thing; it will make you appreciate coming back to it more — commercial breaks actually increase enjoyment of shows)

Things that actually make us happy”

• signature strengths in a job > money
• “flow” in a job > money
• growth mindset > fixed mindset
• practicing kindness
• social connection (even when you think it will not make you happy!!!)
• time affluence > money (value your [free] time more than money)
• mindfulness via meditation exercise
• good sleep

Implementation

• use situational support (e.g., putting candy in a drawer instead of on your desk will make you less likely to eat it; set yourself up for success)
• set specific goals practice goal implementation intentions (i.e. If it is this time in this place, I will do this behavior)
• Practice WOOP — Wish, Outcome, Obstacle, Plan

7 deadly sins of happiness (coursera link)

1. Devaluing Happiness:
2. Chasing superiority
3. Being needy — or its opposite, being avoidant
4. Being overly controlling
5. Distrusting others
6. Distrusting life
7. Ignoring the source within (mindfulness)