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Zusammenfassung von The Happiness Track

Name: The Happiness Track
Rating: 4.4 (85 reviews)
Author: Emma Seppälä

Emma Seppälä

How to Apply the Science of Happiness to Accelerate Your Success

4.4 (85 Bewertungen)

19 Min.

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The Happiness Track
in 9 Kernaussagen verstehen

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Kernaussage 1 von 9

What’s in it for me? Be happier!

When a friend or acquaintance asks you what you want, you might say “to be happy.” Who doesn’t want that?

But despite our deep-seated desire for happiness, most of us spend our time pursuing other things such as careers, money or love – even though these things are just shades of what might make us happy.

What if instead of pursuing these elusive goals, we focused on finding happiness directly?

These blinks explore how your mind and body work and how you can use these facts to find the true path to happiness. From pretending you’re a child to making sure both your nostrils aren’t clogged, you’ll learn practical ways to live a brighter, happier life.

In these blinks, you’ll learn

why people should be like antelopes to achieve happiness;
how planning ahead can be counterproductive; and
why study participants were inspired to give themselves electric shocks.

We focus too much on the future, but we can train ourselves to remain in the present moment.

What were you thinking before you started reading these blinks? Perhaps you were mulling over plans for the upcoming weekend or worrying about a work deadline.

Spending time thinking about the future may make you feel as if you’re productive, but often the opposite is true.

Why? Focusing on the future reduces your attention in the present moment, making you more likely to miss significant things that are happening now. This lack of presence can cause problems with relationships at work and home. What’s more, constantly thinking about what’s to come can leave you less productive today and worse, emotionally drained.

Staying fully present in the moment will help you perform better at work and may even make your job more enjoyable. And forget about the belief that multitasking is efficient. It isn’t. In fact, performing multiple tasks makes you complete each task much less efficiently.

One study, for instance, monitored people having conversations while driving. Researchers found that activity in the section of the brain dedicated to driving was reduced by 37 percent while the driver was talking!

Other research shows that people feel much happier when they are 100-percent engaged in a task, even if the task is relatively boring.

So how can you stay present in every moment, whether minor or major? There’s no shortcut. Being present is a skill you need to practice.

The first step is to remove unnecessary distractions. Try decluttering your workspace; also, block access to websites you like to browse on your laptop and silence your mobile devices while you work.

The next step is to focus on tasks in small time increments. Setting a timer can be useful. When you carve out specific, limited amounts of time to complete tasks, you’ll find yourself enjoying each task more, and additionally, your sense of achievement will skyrocket.

Practicing meditation is another way to stay in the moment. By letting thoughts go, you’ll become calmer and more attentive to the world around you.

In addition to boosting productivity and happiness, meditation can have other surprising results. Some people who meditate say they experience a world that appears more vivid, with brighter colors and richer tastes!

Many of us live in a world fueled by constant stress, which is said to help us thrive. But it doesn’t!

Many people think stress is a necessary fuel to stoke certain behaviors, such as ambition or personal achievement. Let’s examine this assumption to see if it holds water.

There are two kinds of stress: the good, short-term kind and the bad, long-term kind.

The best way to reduce stress is through the body, by learning how to breathe properly.

Have you ever been told to “just relax” when you’re stressed out? It probably didn’t feel very useful. Taking a bath or going for a walk, on the other hand, often helps to calm frayed nerves.

So what do these actions tell us about the nature of stress?

Breathing techniques and slow-paced activities can help build resilience against stress.

The British wartime slogan, “Keep Calm and Carry On,” has become a popular quote on T-shirts, coffee mugs and other items in recent years. But how does one keep calm in reality?

This is where simple breathing exercises come into play. Doing so regularly helps you essentially rewire your nervous system.

Burnout happens when we worry too much, exhausting our minds and our nerves.

Have you ever felt “burnt out” from a job? In the working world, this has become a widespread phenomenon, and it is growing. What exactly causes burnout?

There are three main ways in which you can exhaust your mind.

Learn these three easy steps to becoming more creative by learning to make time for idleness.

How do you feel when you’re doing absolutely nothing? Do you feel bad, or guilty? Yet idleness might be just the medicine your body and soul needs.

Contrary to the popular belief that you have to be focused to come up with innovative ideas, not concentrating might be what you need to do.

It’s time to conquer the negativity bias. Less self-criticism, more self-compassion and self-love.

When a friend tries something new and fails, what do you do? It’s likely you choose not to criticize her or tell her to give up. Yet this is exactly what many of us do to ourselves.

Being your own worst critic can be good in small doses, but being too self-critical is counterproductive.

Expressing gratitude helps you focus on what you have instead of what you think you lack.

For many, Thanksgiving is a day of gratitude and gorging on traditional dishes. Roasted turkey and pumpkin pie aren’t bad in moderation, of course. But gratitude is a dish we should always eat more of.

Research shows that only around half the people in the United States regularly show gratitude to one another. As the benefits of showing gratitude are so overwhelming, it’s surprising we don’t express thanks more often. In fact, expressing gratitude is possibly the greatest act of self-compassion there is.

Reap the many rewards that come from being kind to others instead of focusing on yourself.

Growing up, you may have been told that you need to look out for yourself before anyone else. How much truth does this instruction hold?

Focusing too much on yourself can have negative effects. It makes you a poorer judge of people, generally less liked by others and can even make you sick.

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Worum geht es in The Happiness Track?

The Happiness Track (2016) outlines the simple steps you can take to become happier and more successful. Referencing the latest scientific research, these blinks debunk common myths about how to be successful and set out a concrete plan for you to reduce stress in your life.

Bestes Zitat aus The Happiness Track

By controlling your breathing, you can use a voluntary mechanical behavior to make a profound change on your state of mind.

—Emma Seppälä

Wer The Happiness Track lesen sollte

People searching for ways to find joy in the little things
Entrepreneurs and start-up employees looking for morale boosters
Anyone struggling with stress

Über den Autor

Emma Seppälä is the science director of the Center for Compassion and Altruism Research and Education at Stanford University. At the forefront of happiness research, she regularly publishes in the Harvard Business Review and Psychology Today. The Happiness Track is her first book.

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