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7 Scientifically-Proven Productive Things You Can Do to Boost Happiness

7 Scientifically-Proven Productive Things You Can Do to Boost Happiness

If you are more productive, can this really increase your happiness? The answer is a resounding yes from scientific studies. If you are more productive at work, and in social and personal relationships, the rewards multiply over and over. Read on for seven things you can do to boost your happiness.

1. You see stress as a challenge.

Instead of trying to reduce your to do list in hectic times and stressful periods, try to see it as a challenge. This is the advice that Shawn Archor gives in his book, The Happiness Advantage: The Seven Principles of Positive Psychology That Fuel Success and Performance at Work. He quotes research which shows that when people changed their mindset with regards to stress, they had 23% fewer stress-related symptoms such as backache, exhaustion and headaches. The next time you are going crazy about organizing a dinner party or a holiday, just reflect on the opportunities to connect with people and places, rather than thinking of all the negative factors which are elbowing their way into your mindset. Meeting people again will strengthen and deepen your relationships.

2. You practise gratitude.

Professor Sonja Lyubomirsky of the University of California has done a lot of research on how to be more productive and happier. One way is to practise gratitude, especially when on holiday. You should make a list of the positive, wonderful things that are surrounding you, such as loved ones and beautiful places. You have extra time on your hands so send an email expressing your appreciation or perform a simple act of kindness. This regular brain training helps to keep you optimistic in the months ahead.

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3. You learn how to be self-compassionate.

“When bad things happen to a friend, you wouldn’t yell at him.” – Prof. Mike Leary, Duke University

We are often so hard on ourselves and yet we tend to be more compassionate with others than with ourselves! We set incredibly high standards for our work and relationships, and then start beating ourselves up when we face problems and setbacks. Studies done by Professor Meredith Terry at Duke University on those over 65 showed that when they were more tolerant about their own loss of memory and arthritic pains, they were better able to manage the aging process.

4. You invest in friendships.

Real friends are like pure gold. They require time and effort, though. We all know that good friends are a bulwark when we suffer loss, sorrow and loneliness. They are also great company when we have to celebrate. Developing a prime quality friendship is neither easy nor automatic. But it is well worth it. Experts have even put a price tag on quality friendship and at the moment each one is worth $133,000, in terms of life satisfaction and happiness. Imagine that sum as a pay rise, yet it is friendship which is worth so much more. Friends will always be there for you. Looking at your bank balance when lonely will not make you any happier.

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5. You move your body.

Have you ever felt a high after a workout or brisk walk? There is a biological reason for this but you do not need to know all the chemical details. You just have to know that exercise releases endorphins in the brain. This is like a natural dose of morphine. They reduce pain, lift your mood, have an energizing effect on your mind and body and also increase self confidence. Check out this great infographic to see how much exercise you should be getting for the right dose of happiness. Lots of wonderful insights from research, led by Dr. Daniel Landers at Arizona State University, will also convince you.

6. You know the four-to-one ratio.

Yes, that is the ratio of positive emotions versus negative ones. You need at least four of those positives to overcome just one negative thought. The half full glass is not enough, it should be at least three quarters full. The work by Elaine Fox, a neuroscientist at Oxford University in this regard is fascinating and they are outlined in her book, Rainy Brain, Sunny Brain.

You have to be productive in getting these to dominate your mind. If you think negatively all the time, the neural pathways become embedded in your brain. Worries, anxiety and depression can take hold. Fox calls these the ‘fear brain’. It is time to forge new neural pathways so that the ‘pleasure brain’ can dominate by looking at the positive elements and helping them to win the match and, later on, the championship. The secret is being able to experience a wide range of emotions without letting either pleasure of fear dominate too much. Fox found that people who were depressed had barely one positive emotion for each negative one.

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7. You know when and how to say no.

When we are bombarded with information, we have to learn how to say ‘no’ and concentrate on what is going to be our top priority. Did you know that we are now bombarded with 60% more information across our phones, computers and tablets than we had in 1980? We have a menu of TV, games, emails, images, text messages, statistics, and music to keep us distracted from the real tasks at hand. In the 1980s, we spent up to 7 hours getting through all that stuff. In 2008, that figure jumped to almost 12 hours, excluding working hours, according to researchers at the UC San Diego.

You see the problem. The wrong things are coming into focus and that is a barrier to being more productive and happier at work. Once you master the art of putting the non-urgent tasks down the list, you can get much more done. The secret is, of course, in your ability to say ‘no’ when these tasks come in the form of requests for help, meetings, and trivial distractions. The satisfaction of staying on track and developing your essential skills is worth its weight in gold.

Let us know in the comments how you manage to stay productive and happy in your work and relationships.

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Featured photo credit: Girl Writing in her Moleskine Diary/Viktor Hanacek via picjumbo.com

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Robert Locke

Author of Ziger the Tiger Stories, a health enthusiast specializing in relationships, life improvement and mental health.

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Last Updated on November 15, 2018

Success In Reaching Goals Is Determined By Mindset

Success In Reaching Goals Is Determined By Mindset

What do you think it takes to achieve your goals? Hard work? Lots of actions? While these are paramount to becoming successful in reaching our goals, neither of these are possible without a positive mindset.

As humans, we naturally tend to lean towards a negative outlook when it comes to our hopes and dreams. We are prone to believing that we have limitations either from within ourselves or from external forces keeping us from truly getting to where we want to be in life. Our tendency to think that we’ll “believe it when we see it” suggests that our mindsets are focused on our goals not really being attainable until they’ve been achieved. The problem with this is that this common mindset fuels our limiting beliefs and shows a lack of faith in ourselves.

The Success Mindset

Success in achieving our goals comes down to a ‘success mindset’. Successful mindsets are those focused on victory, based on positive mental attitudes, empowering inclinations and good habits. Acquiring a success mindset is the sure-fire way to dramatically increase your chance to achieve your goals.

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The idea that achieving our goals comes down to our habits and actions is actually a typical type of mindset that misses a crucial point; that our mindset is, in fact, the determiner of our energy and what actions we take. A negative mindset will tend to create negative actions and similarly if we have a mindset that will only set into action once we see ‘proof’ that our goals are achievable, then the road will be much longer and arduous. This is why, instead of thinking “I’ll believe it when I see it”, a success mindset will think “I’ll see it when I believe it.”

The Placebo Effect and What It Shows Us About The Power of Mindset

The placebo effect is a perfect example of how mindset really can be powerful. In scientific trials, a group of participants were told they received medication that will heal an ailment but were actually given a sugar pill that does nothing (the placebo). Yet after the trial the participants believed it’s had a positive effect – sometimes even cured their ailment even though nothing has changed. This is the power of mindset.

How do we apply this to our goals? Well, when we set goals and dreams how often do we really believe they’ll come to fruition? Have absolute faith that they can be achieved? Have a complete unwavering expectation? Most of us don’t because we hold on to negative mindsets and limiting beliefs about ourselves that stop us from fully believing we are capable or that it’s at all possible. We tend to listen to the opinions of others despite them misaligning with our own or bow to societal pressures that make us believe we should think and act a certain way. There are many reasons why we possess these types of mindsets but a success mindset can be achieved.

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How To Create a Success Mindset

People with success mindsets have a particular way of perceiving things. They have positive outlooks and are able to put faith fully in their ability to succeed. With that in mind, here are a few ways that can turn a negative mindset into a successful one.

1. A Success Mindset Comes From a Growth Mindset

How does a mindset even manifest itself? It comes from the way you talk to yourself in the privacy of your own head. Realising this will go a long way towards noticing how you speak to yourself and others around you. If it’s mainly negative language you use when you talk about your goals and aspirations then this is an example of a fixed mindset.

A negative mindset brings with it a huge number of limiting beliefs. It creates a fixed mindset – one that can’t see beyond it’s own limitations. A growth mindset sees these limitations and looks beyond them – it finds ways to overcome obstacles and believes that this will result in success. When you think of your goal, a fixed mindset may think “what if I fail?” A growth mindset would look at the same goal and think “failures happen but that doesn’t mean I won’t be successful.”

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There’s a lot of power in changing your perspective.

2. Look For The Successes

It’s really important to get your mind focused on positive aspects of your goal. Finding inspiration through others can be really uplifting and keep you on track with developing your success mindset; reinforcing your belief that your dreams can be achieved. Find people that you can talk with about how they achieved their goals and seek out and surround yourself with positive people. This is crucial if you’re learning to develop a positive mindset.

3. Eliminate Negativity

You can come up against a lot of negativity sometimes either through other people or within yourself. Understanding that other people’s negative opinions are created through their own fears and limiting beliefs will go a long way in sustaining your success mindset. But for a lot of us, negative chatter can come from within and these usually manifest as negative words such as can’t, won’t, shouldn’t. Sometimes, when we think of how we’re going to achieve our goals, statements in our minds come out as negative absolutes: ‘It never works out for me’ or ‘I always fail.’

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When you notice these coming up you need to turn them around with ‘It always works out for me!’ and ‘I never fail!’ The trick is to believe it no matter what’s happened in the past. Remember that every new day is a clean slate and for you to adjust your mindset.

4. Create a Vision

Envisioning your end goal and seeing it in your mind is an important trait of a success mindset. Allowing ourselves to imagine our success creates a powerful excitement that shouldn’t be underestimated. When our brain becomes excited at the thought of achieving our goals, we become more committed, work harder towards achieving it and more likely to do whatever it takes to make it happen.

If this involves creating a vision board that you can look at to remind yourself every day then go for it. Small techniques like this go a long way in sustaining your success mindset and shouldn’t be dismissed.

An Inspirational Story…

For centuries experts said that running a mile in under 4 minutes was humanly impossible. On the 6th May 1954, Rodger Bannister did just that. As part of his training, Bannister relentlessly visualised the achievement, believing he could accomplish what everyone said wasn’t possible…and he did it.

What’s more amazing is that, as soon as Bannister achieved the 4-minute mile, more and more people also achieved it. How was this possible after so many years of no one achieving it? Because in people’s minds it was suddenly possible – once people knew that it was achievable it created a mindset of success and now, after over fifty years since Bannister did the ‘impossible’, his record has been lowered by 17 seconds – the power of the success mindset!

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