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The Positive Mind
Transcript of The Positive Mind
Work hard = success
Success = happiness
By Barbie Espinosa
1. THE HAPPINESS
2. The Fulcrum and the Lever
3. THE TETRIS EFFECT
4. FALLING UP
5. THE ZORRO CIRCLE
6. The 20 Second Rule
7. SOCIAL INVESTMENT
The Happiness Advantage
by Shawn Achor
Hey there, tiger.
I carry it with me at all times
My daily dose of perspective
Keep the kid in me alive and healthy
The Justice League of America
Heroes look out for one another, and they don’t mind at all being part of something bigger than themselves in order to achieve even more.
Individual preparation is essential.
Great things will undoubtedly follow.
We must not lose sight of that as we continue to strive to be our best selves, but do be ready to answer the call and join the team.
Thanks for listening
We perform better when we are happy
Happiness is in the center and success orbits around it
Happiness is relative to the person who experiences it
Our brain can just process a limited amount of experiences at the same time
Adjust the fulcrum in a way that gives us the power to be more fulfilled
We can’t change the reality, but we can change how we process it
Everybody has the ability to be happy
Our brains become trained to see patterns - negative or positive
Constantly looking for negative patterns can be very detrimental to our emotional state and performance
Looking for positive patterns can improve happiness and performance
We see what our brain is trained for. Retrain it to spot patterns of positivity.
Our intelligence, creativity and energy level rises.
If we adjust our mindset to a more positive one, we will be more fulfilled.
Crisis can be catalysts for creativity
Grow stronger from failure
Problems are temporary
There is always a way upwards, the only task is to find it
Fight against learned helplessness
See crisis or failures as an opportunity for growth.
The Zorro Circle gets its name from the movie Zorro
Elder sword master draws a circle in dirt
Pupil can only fight within this small circle
Once pupil masters control of the circle, only then can he expand his mastery beyond it
Concentrate efforts on small manageable goals, gaining control before moving on
Concentrate on small manageable goals to feel in control.
Humans are biologically prone to habits
Willpower alone is insufficient to make the right choices
Lower barriers to activation for positive activities
Raise barriers to activation for negative activities
Decrease the required activation energy for goals or tasks to make them happen.
The more social connections we have, the happier, more productive, engaged and energetic we are (they need to be genuine connections)
It protects us from stress and we can focus on our qualities
The happier you are, the happier the others, also leading to a happier you
Not trying to out beat each other; supporting each other instead
We need social relationships. They help us bounce back from setbacks faster, accomplish more and feel a greater sense of purpose.
Waiting for happiness is a disadvantage
Full proof activities that lend themselves to happiness
Exercise a signature strength: pick a strength you have and revisit the skill often
good listener, skilled hobby, avid sportsman, excellent care giver
Paying someones toll
Leave a note with a quarter in bubble gum machine
100% tip for waitress at lunch
Gift card on car in parking lot
Buy a stranger a cup of coffee
Meditate (in whatever style): 5 minutes a day
it helps gain patience, adds to your ability to focus, creates a practice, which can permanently alter brain
Look for one thing in your day to look forward to: no matter how small that thing is
the anticipation gives you excitement, which raises your endorphin levels
Commit conscious acts of kindness: as often as you can
do them deliberately and consciously
Infuse positivity into your environment: stop during your work day
even stepping outside when it's nice, to watch something inspirational, or to turn on a good song
Exercise: releases endorphins
boosts mood, enhances work performance by reducing stress, and increasing motivation
Spend money, but not on stuff: use it to go do activities
things only give us fleeting emotions; spend your money on people or time with people
There is no single meaning
Relative to the person experiencing it
It is subject to our well being (physically/emotionally)
How we feel about our own lives
Each person is their own best judge of what it means to be happy
Leads to better health
Higher energy level
Fight off infection quicker and have fewer symptoms (less absenteeism)
Adding to success and achievement at work
Fun at work is the secret to success
Thinking about the happiest days of your lives before taking on a large task helps us stay relaxed.
Assume a positive outcome: take a moment to do something entirely out of scope from the task at hand to get your mindset in a better place
Encouragement and recognition while reducing competition
Don't take things so personally because most times it's not personal
Don't put such emphasis on your thoughts; your mind will never stop thinking so don't hold onto to the thoughts too long
Resist the urge to constantly be doing more
Outcome focus to journey focus; instead of always thinking of the future and where you should be, focus on what you are doing right now and if it's aligned with what you want to be doing right now
Mental construction of your daily activities defines your reality
Change the hours of your work day: Gain control of time itself with a positive mindset to help you be more efficient
1 of 3 types of perspectives:
Job: chore, paycheck reward, and look forward to time away from job
Career: work out of necessity and want to advance
Calling: work as an end in itself, work is fulfilling because it adds to the greater good (gives meaning and purpose)
Not realistic to see the world through a lens that completely filters out all negatives
Offers its own problems
Instead use Rose tinted Glasses
Irrational optimism causes irrational decision making
Blinds us to problems that need fixing
Maladaptive when we grossly overestimate our current abilities
Pessimism is good when it stops us of making risky moves or gambling with our health
Helps us overwrite inequalities, too
Reasonable, realistic sense of optimism - Don't shut out the bad all the time
1. One that keeps circling around where you currently are
negative event creates no change, you end where you start
2. Leads you towards further negative consequences
far worse off after the negative event
this is the path that makes us afraid of conflict and challenge
3. Leads us from failure or setback to a place that makes us stronger and more
capable than after the fall
we have trouble seeing it when we're dealing with the failure
In fact, when we feel troubled or hopeless, we stop believing this path even exists
so we don't even bother to look for it - but this is the very path we should be
In our modern, overstressed work environments are littered in "taught" helplessness; it happens easily. We get so stuck in the misery of status quo.
One dead end path that all possible paths are dead ends as well
Don't put a wall around failure. Failure should be celebrated as it brings growth.
Hit my basic 4:
Food on the table / Shelter
Someone loves me unconditionally (a partner, child, friend, parent, or pet)
Focus on the productive uses of our time
Create MORE resistance for undesired behaviors, and LESS resistance for the desired ones.
Happiness at Work
Break from the usual order - be spontaneous
Start a creative project
Stop and play with my kids
Try not to take things so seriously or care too much about what others think
We are usually wrong in our assumptions anyways or our perception of ourselves to others
Watch a cartoon or funny movie
Take a ride on the grocery cart
Or sometimes, you just gotta get a little nutty...
Born: Waco, TX
BA, Harvard University
MA, Harvard Divinity School in Christian and Buddhist Ethics.
spent ten years teaching at Harvard University
founded the Institute of Positive Research and Good Think Inc.
"The ancient Greek definition of happiness was the full use of your powers along lines of excellence."
- JFK 1963
45% of workers were happy at jobs - lowest in 22 years of polling
50 years ago: mean onset 29.5 years old of depression
Today: mean onset 14.5 years old of depression
We are starving to be happier
For years, we've only studied the negative, so we know how to be unwell and miserable, but so little on how to thrive
Only just recently have we starting to engage in conversations and studies about the power of positivity
State of Things:
Rose Tinted Glasses:
Higher levels of productivity, produce higher sales, perform better in leadership positions, and receive higher performance ratings and higher pay.
Enjoy more job security and are less likely to take sick days, to quit, or to become burned out.
Your mental conceptions of work can impact your performance.
The closer you can get to seeing your work as a calling, the more successful you'll be. Start by asking yourself what potential pleasure or meaning can be assigned to tasks you do.
3 Mental Paths:
To eliminate wasted time in email, turn the program off, set it to not check email automatically.
To make it easier to start working out in the morning, sleep in your gym clothes and decide on your workout before going to bed.
Before passing judgement about someone else, give yourself 20-seconds to think about whether or not it is the most positive response
Spend less time thinking about whether or not to express an idea
Try other tasks:
The more you think of them as drudgery, the most they become that
A "waste of time" activities hold much potential if you look at them differently
Find the opportunity to learn within them
Believe in your abilities to improve
Intelligence is changeable
Don't ever believe your mindset is fixed
Think of the last meeting you were forced to sit through:
Maybe you decided in the first 3 minutes you weren't going to meet your objectives - you see it as a drain of time and your mental state + motivation
Instead, see it as an opportunity - create your own objective
Force yourself to learn three things during meeting and get creative
Maybe you didn't like the way the speaker presented or maybe you did and can take away come tips
How would you present it differently?
How would you handle questions from colleagues?
What Is It: