Happy Wednesdays! So what EXACTLY does science says? – part 1

pexels-photo-541518.jpeg

Sometimes, when reading academic textbooks and articles on happiness – which is called subjective well-being SWB in research literature – I was REALLY surprised by new findings. We think, for example, that having children would make us happier and then… what do we find out? 😉

Research found that happiness IS NOT related to:

  • Physical attractiveness! Striving to look as perfect as possible and spending a lot of money on clothes, make up, and cosmetic surgery does not equal happiness – this can be quite surprising for some people.
  • Age! Some of us worry about getting old to the extent that we may think that older means unhappy! There are various findings, sometimes contradictory, about this aspect but most studies emphasise that your happiness level doesn’t depend on your age much or at all!
  • Money! When you meet your BASIC needs there is not much difference between someone who is earning a low or average wage and a filthy rich person in terms of happiness! I know it may sound unbelievable for many people. Kasser in The high price of materialism (2002, available here) proved that actually desiring and focusing on the pursuit of wealth would make you LESS HAPPY! And quite often the more we have, the more we want!
  • Gender. What’s interesting is that women have a greater tendency towards being depressed… but also towards being more joyful!

I found a picture which I think may be able to explain these findings… 😉

TYPICAL DAY IN A MAN’S LIFE:

bb

TYPICAL DAY IN A WOMAN’S LIFE:

01

  • Educational level
  • Having children! Although some clarification is more than needed here 😉 It was found that having children who are up to 5 years old or teenagers makes us actually LESS HAPPY! However, children can make our life more meaningful and what’s interesting (in spite of all the stress and worries), parents live on average longer!
  • Moving to a sunnier climate
  • Crime prevention
  • Housing
  • Objective health (what your doctor tells you about your health – how good your blood test results are, what you are diagnosed with, etc.)
  • Environment & genetics! Even if in your genes there is some coded predisposition towards becoming unhappy or depressed, if you grow up and live in a positive, engaging and encouraging environment you can actually become HAPPIER than someone who has genetic predispositions to be content!

pexels-photo-207983.jpeg

Time Management myth

clock-time-stand-by-38267.jpeg

I was into time-management techniques a lot when, quite a few years ago, I came across some interesting reading which made a good point that we actually can’t manage, bend or control time in any way. Time exists there in the background of our lives, minutes are ticking and you can do ABSOLUTELY NOTHING to slow it down, stop it or allow it to move in a way you’d like.

You can only manage your life, your tasks and activities, your energy levels and perhaps motivation.

Many of us think, “If I only had 2 more hours a day I could accomplish SO MUCH!” As Tony Robbins puts it well: No, you wouldn’t! We wouldn’t do more if we had more time available on a daily basis because the problem is not the amount of time. Everyone has exactly the same amount of time which is 24 hours = 1440 minutes a day. No more, no less.

Some of us come from “nowhere” with no connections, money and other resources and manage to achieve great success, and others don’t.

We often simplify and say that we lack time and that’s the problem. I tend to say it sometimes as well which annoys me a bit, but I guess it’s like a common proverb or a phase that we use now and then to express simply that we can’t manage more tasks and responsibilities than we have.

I don’t like to use the phrase ‘time management’ but if you read my posts you can see that I use tags such as ‘time management’. This is to make the posts easier to find because that’s such a popular term nowadays!

Chris Bailey outlines in his book the Productivity Project that more important is how you plan your days, taking into consideration your energy and attention levels rather than just the time you have. While setting goals and tasks for next week, make sure that you plan to do your most important and difficult tasks when you feel you have most energy and, whenever you can, limit distractions (put your phone on airplane mode and don’t check your emails too often). It’s not always as simple as it sounds, though. Life is unpredictable and there may always be some new urgent tasks to do; however, if you have a flexible approach then you will be doing well.

Just make sure that you try to protect this special time like a lion. If people ask you to have a chat with them on the phone, or invite you for a meal, or try to ‘steal’ this precious time of yours in any other way you need to be firm and learn how to say NO to all these tempting and great offers and invitations. Use your time wisely, on meaningful and significant tasks and activities that matter to you a lot and that help you achieve your goals.

Happiness & science. Live 9.4 years longer!

In 2000 a huge amount of data was analysed and, after talking about happiness to 1.1m people in 45 different countries, it was concluded that on average people feel quite happy. On a scale from 0 to 10 the average score for all these people was 6.75, which is quite surprising when we think of how much time and effort and money many people put into the pursuit of happiness, how many of us complain and worry unnecessarily every day, and how many life coaches or self-help and self-development books are published every year on selling tips and techniques for boosting well-being!

A score of 6.75 I think is pretty good! What do you think?

Surely the surveys were not too straightforward and consisted of a series of questions to cover various aspects of well-being rather than asking only one question directly – how happy are you?

And we know there are LOTS OF benefits of being HAPPIER – it can even protect us against colds! Also, according to research done by Danner (results published in 2001) happiness can increase our life by 9.4 years!

1.jpg

What do you think your score would be?

I think if someone simply asked us only one question about happiness the answer would depend a lot on the time of day (we feel more tired and unmotivated in the afternoon rather than in the morning). The season of the year and the weather would also affect our answer, as would our feeling disappointed, stressed, in pain, or relaxed and contented at a particular time for some reason (maybe we just finished reading or writing a book or we are terrified because we are going to the dentist?!). We may focus more on the emotion we feel at particular time than on our general well-being. We probably wouldn’t score anywhere near the maximum number. However, we actually probably should give us a very high score when we think about it for longer and remind ourselves that actually maybe we have a great family, and food every day, and a roof over our head, and fairly good health; and maybe we can work full-time while some people due to ill health may not be able to… Or maybe we have a fantastic, trustworthy and reliable friend and there are some people out there in a toxic environment that leads them to depression and even suicide.

If we try to not take things for granted and be more grateful for what we have, our happiness level increases a lot. Actually, one of the most common exercises in positive psychology which can boost our well-being is to keep a diary where we write each day a few (3-5) things that we are grateful about that day. It is proven that this works and boosts our happiness level a lot.

111

Productive Mondays! How many hours should we work, ideally?

pexels-photo-260759.jpeg

We often confuse productivity with being busy. What exactly does it even mean? We feel productive when we are very busy, when we have a lot of tasks and complete most of them. Usually the more hours we work, the more productive we feel.

HOWEVER

There has been plenty of research where findings show that if we work too many hours we decrease our productivity A LOT!

What’s more, if we work a lot of hours for a few weeks or more – that’s just a perfect recipe for depression, burnout and anxiety which may even lead to a nervous breakdown!

Labour Economics published an article by Collewet and Sauermann where the researchers outlined their study done on call-centre workers. Even with part-time employees, increasing their number of working hours created more fatigue than productivity! (more about this study here )

Too few hours = we won’t achieve much.

Too many hours = we are tired and our productivity decreases a lot.

What’s the golden rule? What’s the perfect solution, then?

Chris Bailey in his book The Productivity Project (available HERE) talks about an experiment that he did. Namely, he worked alternate weeks for a very different amount of hours. One week he worked 20 hours and another one 90 hours, and in this way he did several weeks.

An important lesson that he realised? That while working 90 hours he did only a bit more work than while working 20 hours!

screenshot_20180121-122051.png

When he had only 20 hours to do his tasks, he felt a bit of pressure that his time was so limited so he focused on using his more valuable time (when he had most energy and attention) to do the most important, difficult and meaningful tasks. With that limited amount of time it was also easier not to procrastinate too much (and, apparently, it’s impossible to completely avoid procrastinating) because he had to focus on what must be done, on priorities! During the 20-hour-work week he had more time to recharge and restore his energy levels in various ways too (meditation, exercising, sleeping well, socialising, etc.).

When we work a lot, it’s hard to remember all the time what’s most important, what we should pay more attention to, what’s the bigger picture. Although we work more, we don’t have enough energy and focus to do planning or to do it properly, and to think of possible improvements and solutions to various problems.

Chris dug deep in his research to find out the ideal amount of hours that one should be working so as not to get too tired and to be able to complete a lot of tasks in a productive way. He found that although 46 hours felt like the best working week for him most studies indicate that 35-40 hours a week is perfect to get the job done with maximum productivity.

Surely the more you enjoy your job, the more you are able to work. However, breaks and time to rest are crucial for your creativity, maintaining an innovative and open-minded thinking and approach, and your efficiency.

How many hours a week do you work? Do you have any control over it? Can you improve this aspect in your life to become more productive?

HAPPY WEDNESDAYS! What can make us happier?

I’ve decided to create a cycle of blog posts on HAPPINESS that will always be published on Wednesdays. There are SO MANY interesting facts, data and anecdotes to share about happiness!

25504ebc0315985c34a10c3ad9b1e0e9.jpg

I’ve noticed that in the last decade the definition of success has started to change from ‘rich and famous’ to ‘happy, healthy and with a meaningful life’. I think media and the Internet are largely responsible for this shift because we’ve learnt that celebrities’ lives are not as perfect as we used to think and that rich does not mean happy. For example, it is such a rarity to see a famous person in a successful relationship for most of their life. Like everyone else, despite all the money and success in the world, they also get sick and suffer.

Studies show that money can make you a little bit happier in some circumstances (more about this in a future blog post) but in the long-term it doesn’t mean HAPPY. For example, moving to a sunnier climate or getting nearly $10,000 more a year would make you very excited and enthusiastic for some period of time, a few weeks or months, but then it goes back nearly to its usual level giving you only approximately a 1-2% boost in your happiness level! (more info in – Christakis and Fowler’s book Connected: The Surprising Power of Our Social Networks and How They Shape Our Lives (available here).

The article What makes a life good? (in Journal of Personality and Social Psychology, 1998) stressed nearly 2 decades ago that happiness seems to be more valuable to people than:

Pursuit of money

Moral goodness

Or going to heaven

In general most of scholars agree that 3 things/aspects can make us happier...

Before you read further try to guess what these three things are (and write in the comment if your ideas were different from what’s under the picture – let’s make the comments section an interesting place!)

20151123164527-happy-cup-happiness-feelings-good-smile-coffee-emotions

These three things are:

  1. Meaningful relationships: spending time with people who support you
  2. Finding your passion(s): doing what you love as often as you can
  3. Personal growth: it was found that grit, which by the way is believed to be more important than talent and IQ (Angela Duckworth’s book GRIT, available here), delayed gratification and emotional control can accelerate your development! (You can find out more about delayed gratification and the Stanford marshmallow experiment here: https://jamesclear.com/delayed-gratification )

I think there are still people out there who would criticise this current trend towards individualisation, towards the pursuit for a meaningful life, towards looking for and thinking about our passions, and taking care of and investing more in personal growth than ever before, because focusing on own well-being and happiness can be perceived as selfish, egocentric and more of a luxury than a necessity to some people.

However, I’m sure (or I hope…) that most of us realise that the more we focus on our passions and invest in our personal development (without going to extremes and forgetting the world around us naturally!), the more content we will be with our own life:

  • the happier relationships we will be able to create and maintain
  • the more successful we can be in different aspects of our life, such as at work or being a parent
  • and people enjoy hanging out more with happy folks, not the ones who are frustrated, angry, unsatisfied with themselves, their life and the world, right?

Actually, there was some research done by Christakis and Fowler which stressed that people can boost their happiness levels a lot by simply spending time with happy people.

And where do we find a lot of HAPPY PEOPLE? 🙂

1111

 

 

Welcome to the Productive Mondays cycle!

pexels-photo-401683.jpeg

I’ve mentioned in one or two of my previous posts that 92% of people don’t achieve their personal goals. What about their New Year’s Resolutions? So actually these 92% of us fail by exactly… 15th January (today’s date!)! Although the chances are that small, I really hope that you are doing well with your goals.  Even if you haven’t been perfectly on track you can sit back, reflect on the bigger picture and spend a bit more time on planning. Perhaps you tried some techniques and methods which did not work well. What can be done to improve this, then? Be flexible, open and kind to yourself! You can do anything you want to with THE RIGHT MINDSET!

Psychologist Dr Gail Matthews found that we are 42% more likely to achieve goals simply by writing them down! (more about it here)

And how many people actually write their goals down?……3%!!!!!!!!!!!

There is one additional rule here: write about your aims on a REGULAR BASISreview them, update them, consider different solutions and methods!

This likelihood increases even more if you talk about your goal to a supportive friend who believes that you can achieve this.

Why is this all so important?

  • When you write things down and share them with a friend you need to concentrate a bit more to word your aims clearly and be specific, and this can make your plans more organised and structured
  • so this is like a first step which makes something invisible into visible & tangible
  • when you write about what’s important to you, then you’ll probably think more about it during the day too, and you will pay more attention to opportunities that you may encounter during your day
  • the more specific your goals are in terms of measuring them and with regard to time–the more achievable they will be

What do you have if you don’t write your goals down? Your dreams plus… an additional 2,500-3,300 other thoughts (per hour!) mixed up in your head… and this makes your passions and aims less significant than you’d like them to be.

pexels-photo-775779.jpeg

Apparently, sharing updates with regards to your progress is another big important step if you’d like to ensure that you increase the likelihood of achieving your goals even more. Again – sharing them only with a friend is perfectly fine

About the world obsessed with time

business-time-clock-clocks-48770.jpeg

I’ve recently read Timekeepers: How the World Became Obsessed with Time by Garfield (available here) and the book contains some really interesting anecdotes; for instance, about French who tried to implement the idea of using 10-hour, instead of 12-hour, clocks. The idea was that all 24 hours would be squeezed into a day-and-night-time period of ten hours. How? Simply there would be more minutes in each hour. This idea hasn’t found many enthusiasts though. Clocks are an old invention and we are so used to the usual style and schedule of hours and minutes that we find it difficult to accept any modification of them.

51lK4X4kpvL._SX312_BO1,204,203,200_.jpg

Sometimes I think about time usage and discuss it with others because it is strictly related to productivity, but until very recently I didn’t really pay much attention as to how OBSESSED the modern world is with TIME.

  • Time is precious
  • Me time
  • A race against time
  • Have a hell of a time
  • Have the time of your life
  • Time is money
  • Ahead of one’s time

… and lots of other phrases that we use very often indicate that time has become something nearly as significant in our lives as food, air or feelings.

Teams who work on updating Oxford Dictionaries decided to carry out a comprehensive analysis of the English language to check what words are the most commonly used. If we ignore words such as “the”, “of”, and some linking words that we use in sentences a lot, and focus purely on nouns, then there is the interesting part!

pexels-photo-267642.jpeg

The most commonly used English word is … TIME! (more about it HERE )

“That’s unbelievable!” I thought. I know that everyone, particularly in Western developed countries, is kind of fixated about being on time, controlling or managing their time and so on BUT… really?! When and how did we get to the point where we use this word more often than a lot of other significant words which describe our everyday life?

Just if you are curious  what are the rest of the 10 top most commonly used words in the English language… Here we go: person, year, way, day, thing, man, world, life and … hand (?). I understand we use words such as “thing” or “life” often, but “hand”? Another little surprise 😉

Time-management books and articles are incredibly popular nowadays and yet I don’t really believe that we can manage or change our time. Do you? We can surely manage our tasks, activities and life. That’s why I prefer to word it rather as time usage or planning one’s day/time. However, I know that ‘time management’ is a phrase used EVERYWHERE so for simplicity sometimes I’d use it as well (or when I use tags, for example,so people can find my tweet or blog easier).

Do you use or have you ever tried any productivity/time-management tips and techniques? What’s your favourite one?