One simple way to assess how we interpret things is to ask people to listen to someone saying numerous homophones, which are words that sound alike but have different spellings, and to write down the word they hear. For example, homophones such as dye and die or pane and pain sound the same but have either a negative or a benign meaning. A program of research started by psychologist Michael Eysenck, now emeritus at the University of London, and his colleagues in the 1980s has shown us that those who rate higher on measures of anxiety are more likely to write down the negative spellings, whereas those who are low in anxiety give equal weight to both negative and benign words. Other tests can investigate biases in Scientific American Editors, Breaking Bad (Habits): Finding Happiness through Change, loc. 112. Kindle Edition Notes: 1) But people use pain more than pane in daily life, die more than dye. * * * How to Be Happier 1. DO NOT FOCUS ON GOALS. Even though you may intellectually reject the idea that happiness can be achieved or bought, you must be constantly vigilant against that internal voice that whispers, "But I would be a bit happier if only …" One strategy to try is to reflect on those times when you were convinced that a certain accomplishment or possession would bring greater happiness, yet your life was not significantly different after you reached your goal. How many times have you had this experience? How many more are needed to finally convince you that it does not work that way? 2. MAKE TIME TO VOLUNTEER. People who volunteer to help those in need tend to report being happier. Perhaps it is because working with those less fortunate makes you grateful for what you have. Also, volunteering often brings satisfaction and self-esteem, because you feel engaged in worthwhile work and are appreciated by those you serve. Do not compare yourself with others who seem better off than you are, because that usually results in dissatisfaction. 3. PRACTICE MODERATION. If you grow too accustomed to pleasurable things, they will no longer bring you happiness. For example, you may enjoy two or three short vacations more than one long one. And you will enjoy your favorite meal more if you reserve it for a special occasion. 4. STRIVE FOR CONTENTMENT. Rethink your beliefs about the nature of happiness. Experiences of great pleasure or joy stand out in memory, and it is easy to conclude that being truly happy means being in that state most or all of the time. The very reason you savor and remember such an experience, however, is because it is not the norm. Instead of equating happiness with peak experiences, you would do better to think of happiness as a state of contentment and relative lack of anxiety or regret. 5. PRACTICE LIVING IN THE MOMENT. Start small by focusing on your sensory experience while engaged in a routine task. Over time, spend less energy thinking about the past or the future. Go with the Flow Mihaly Csikszentmihalyi, a psychologist at Claremont Graduate University, has concluded that the people who tend to be happier are those who report experiencing what he calls "flow." Csikszentmihalyi coined the term in a 1975 book that was based on hundreds of interviews. He has since published several other books on flow, which he defines as experiences that are inherently interesting and motivating for an individual because he or she becomes totally absorbed in them. That is not to say that flow experiences have to be fun (although frequently they are) but rather that flow involves being fully engaged. The task at hand is not too boring or too frustrating; it is sufficiently challenging to require one’s full attention. By incorporating the notion of flow, Western psychology has embraced the Eastern concept of mindfulness, which requires its practitioners to be nonjudgmental and conscious only of the present— immersed in what is happening… Scientific American Editors, Breaking Bad (Habits): Finding Happiness through Change, loc. 2034. Kindle Edition * * * Success in 7 Short Steps by Ingrid Wickelgren People who succeed in their jobs and in life are typically blessed with a special blend of four qualities: efficacy (self-confidence), resilience, hope and optimism. This mental confection, which scientists call psychological capital, reflects our capacity to overcome obstacles and push ourselves to pursue our ambitions. Not surprisingly, having lots of it is linked to both personal and professional fulfillment. Although individuals vary in how much of this motivational firepower they possess, the amount is not fixed. You can boost your psychological capital—and the key is changing your habits. Simply deciding to improve your outlook won’t work. Instead, people need to cultivate a positive mindset through rituals and goals, say University of Nebraska management scholars Fred Luthans and Peter Harms. Here’s how: 1. Write a gratitude letter. Consider the people and things you are most grateful for—and write them down. If you wish, you can write a letter to a person who means a lot to you. The recipient is likely to be touched. But if addressing an individual is uncomfortable or inappropriate, pen a note to yourself about all the things that are going well or that you feel fortunate to have. Set aside a time each day to do this. For instance, write one journal entry each night just before bed listing the good things that happened to you and what you are grateful for. Too much of the time, we focus on our fears and problems, because those relate to situations we need to avoid or solve to survive. But if you stop to count your blessings, you will realize how lucky you are. 2. Seek out the good things in life. Make an effort to find situations that make you feel happy and proud. Spend time with those who love and support you. If you know people who make you feel miserable, don’t interact with them. "Although criticism can be a good thing," Harms says, "unrelenting criticism rarely is." 3. Don’t forget to relax. Exercise or meditate on a daily basis, even if you only have a short time to do so. Fifteen minutes per day to clear your head and relax has been shown to be associated with both happiness and physical wellbeing. Getting enough sleep helps as well, Luthans says. 4. Put problems in perspective. Think about the true scope of your troubles. "Not everything’s the end of the world," Harms reminds me. In fact, he adds, most of us worry about relatively minor hassles and concerns on a daily basis. You worries will seem less significant if you compare them to those of people in the throes of divorce, who have lost their jobs or who have been diagnosed with a serious illness. Harms gets his perspective from soldiers he sees regularly for one of his projects. "These are people who are putting their lives on hold to go to a place where people are trying to kill them," he reports. 5. Set achievable goals. Make sure your aims are meaningful to you so that you gain satisfaction from completing them. Make them… Scientific American Editors, Breaking Bad (Habits): Finding Happiness through Change, loc. 2072. Kindle Edition * * *