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The art of
Photo by Seth Anderson [link]
self-coaching
Ed Batista
CLASS 4: HAPPINESS
Class 4
Photo by Kim Faires [link]
Happiness
Photo by Kim Faires [link]
Photo by Theresa Thompson [link]
Happiness 15 mins
Strategize 35 mins
Character strengths 20 mins
A conversation 25 mins
F...
Positive
Photo by Susanne Nilsson [link]
psychology
Positive
Photo by Susanne Nilsson [link]
psychology
Eudaimonia
The highest human aim
Flourishing or fulfillment
Distinct f...
Positive
Photo by Susanne Nilsson [link]
psychology
Eudaimonia
“Happiness does not lie in amusement…
…but in virtuous acti...
Happiness
Photo by Marina del Castell [link]
Happiness
It matters
(Although more isn’t always better)
Happiness
Photo by Morgan [link]
Happiness
Can it be pursued?
Or must it ensue?
Happiness
Viktor Frankl
Happiness must happen.
Martin Seligman
H = S + C + V
Genetic
Set Point
(50%)
Intentional
Activities
(40%)
(10%)
Life Circumstances
Facts & myths
Facts & myths
Fact: Variance among individuals in the sample
Myth: Sources of each individual’s happiness
Facts & myths
Fact: Hereditary traits influence happiness
Myth: Genetics = 50% of your happiness
Facts & myths
Fact: Circumstances matter less than we think
Myth: Circumstances = 10% of your happiness
Facts & myths
Fact: Hedonic adaptation diminishes impact
Myth: Circumstances don’t matter
Facts & myths
Fact: Money ≠ happiness
Myth: It’s irrelevant
Facts & myths
Myth: Intentional activities = 40% of happiness
Fact: They can have a significant impact
Why does this matte...
Change
Large goals  Small components
Celebrate small victories
Experiment
Agency
Happiness
Photo by Marina del Castell [link]
strategies
Happiness
strategies
Sonja Lyubomirsky, UC Riverside
What activities have a demonstrable impact?
Happiness
strategies
Gratitude Savoring
Optimism Commitment
Overthinking Coping
Kindness Forgiveness
Relationships Spiritu...
Happiness
strategies
Gratitude Savoring
Optimism Commitment
Overthinking Coping
Kindness Forgiveness
Relationships Spiritu...
Flow
Mihaly Csikszentmihalyi, Claremont
(Cheek-sent-me-high)
Skill
BOREDOM
ANXIETY
Challenge
Happiness
strategies
Gratitude Savoring
Optimism Commitment
Overthinking Coping
Kindness Forgiveness
Relationships Spiritu...
Taking care
Meditation
Exercise & rest
Smiling & laughing
Grouped for convenience?
Treat them as distinct strategies?
of y...
Happiness
strategies
Gratitude Savoring
Optimism Commitment
Overthinking Coping
Kindness Forgiveness
Relationships Spiritu...
Happiness
No optimal mix
Highly personalized
strategies
Happiness
Contingent on…
Naturalness
Enjoyment
Values
Absence of guilt or pressure
strategies
Character
Photo by Jamie Jamieson [link]
strengths
Character
Martin Seligman, Christopher Peterson, et al
How do we achieve eudaimonia?
How do we live the good life?
strengt...
Character
Values in Action (VIA) Institute
A DSM for positive psychology
“Manual of the Sanities”
strengths
Character
Studied cultural, philosophical, religious traditions
Classification scheme of universal* values
Valid, reliable...
VIA scheme
Virtues (Abstract, universal)
Strengths
Situational themes (Specific, contextual)
VIA scheme
Virtues
6 universally* valued
Too abstract to test
Wisdom
Courage
Humanity
Justice
Temperance
Transcendence
VIA scheme
Virtues
Strengths
Distinct paths to the virtues
24 items in your VIA report
VIA scheme
Virtues
Strengths
Situational themes
Habits that give rise to strengths
Highly variable across settings & cultu...
VIA scheme
Virtues
Strengths (Best for testing)
Situational themes
Character
What are they?
Processes that define the virtues
Routes through which a virtue is enacted
strengths
Character
What are my VIA results?
NOT aptitude or proficiency
Ownership, celebration & frequency of use
strengths
Remember…
Photo by Sue Clark [link]
Remember…
“A map is not the territory it represents.”
~Alford Korzybski
6 virtues
Wisdom
Courage
Humanity
Justice
Temperance
Transcendence
(& 24 strengths)
Wisdom
Photo by Eric Mueller [link]
Cognitive
Acquisition & use of knowledge
Wisdom
Photo by Eric Mueller [link]
Creativity
Curiosity
Judgment
Love of learning
Perspective
Courage
Photo by Andrew Magill [link]
Emotional
Accomplish goals in the face of resistance
Courage
Photo by Andrew Magill [link]
Bravery
Honesty
Persistence
Zest
Humanity
Photo by Joe Shlabotnik [link]
Interpersonal
Tending & befriending others
Humanity
Photo by Joe Shlabotnik [link]
Kindness
Love
Social intelligence
Justice
Photo by Jack [link]
Civic
Healthy community life
Justice
Photo by Jack [link]
Fairness
Leadership
Teamwork
Temperance
Photo courtesy of Willpowered [link]
Intra-personal
Auspicious self-restraint
Temperance
Photo courtesy of Willpowered [link]
Forgiveness
Humility
Prudence
Self-regulation
Transcendence
Photo by Moyan Brenn [link]
Connection to something beyond ourselves
Transcendence
Photo by Moyan Brenn [link]
Appreciation of beauty & excellence
Gratitude
Hope
Humor
Spirituality
Signature
strengths
Signature
Characterized by…
Sense of ownership & authenticity
Feeling of excitement
Continuous learning
Desire to use it
I...
Signature
Martin Seligman
The good life is “Using your signature strengths
every day in the main realms of your life
to br...
To sum up
Photo by Pranav Yaddanapudi [link]
Happiness (eudaimonia) matters
Intentional activities do, too
Intrinsic motiv...
For next time…
Photo by russellstreet [link]
Resilience
Photo by russellstreet [link]
Photo by dotmatchbox [link]
Two exercises
Photo by dotmatchbox [link]
Resilience
Quotient
Photo by dotmatchbox [link]
Resilience
56 questions
Same as in Reivich & Shatté (easier to score)
Go with your gut; don’t ...
Photo by dotmatchbox [link]
Resilience
Complete it (10 mins)
Then score it (10 mins)
Then do the Class 5 readings
Then pre...
Photo by Alexander Lyubavin [link]
A story…
A story…
After doing the reading, complete the worksheet
An experience when you were resilient
Be prepared to explain your...
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Ed Batista, The Art of Self-Coaching @StanfordBiz, Class 4: Happiness

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This is a condensed slide deck from the fourth class of my Spring 2016 section of The Art of Self-Coaching at the Stanford Graduate School of Business.

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Ed Batista, The Art of Self-Coaching @StanfordBiz, Class 4: Happiness

  1. 1. The art of Photo by Seth Anderson [link] self-coaching Ed Batista CLASS 4: HAPPINESS
  2. 2. Class 4 Photo by Kim Faires [link]
  3. 3. Happiness Photo by Kim Faires [link]
  4. 4. Photo by Theresa Thompson [link] Happiness 15 mins Strategize 35 mins Character strengths 20 mins A conversation 25 mins For next time… 5 mins Agenda
  5. 5. Positive Photo by Susanne Nilsson [link] psychology
  6. 6. Positive Photo by Susanne Nilsson [link] psychology Eudaimonia The highest human aim Flourishing or fulfillment Distinct from mere pleasure
  7. 7. Positive Photo by Susanne Nilsson [link] psychology Eudaimonia “Happiness does not lie in amusement… …but in virtuous activities.” ~Nicomachean Ethics, Book X Ch 6
  8. 8. Happiness Photo by Marina del Castell [link]
  9. 9. Happiness It matters (Although more isn’t always better)
  10. 10. Happiness Photo by Morgan [link]
  11. 11. Happiness Can it be pursued? Or must it ensue?
  12. 12. Happiness Viktor Frankl Happiness must happen. Martin Seligman H = S + C + V
  13. 13. Genetic Set Point (50%) Intentional Activities (40%) (10%) Life Circumstances
  14. 14. Facts & myths
  15. 15. Facts & myths Fact: Variance among individuals in the sample Myth: Sources of each individual’s happiness
  16. 16. Facts & myths Fact: Hereditary traits influence happiness Myth: Genetics = 50% of your happiness
  17. 17. Facts & myths Fact: Circumstances matter less than we think Myth: Circumstances = 10% of your happiness
  18. 18. Facts & myths Fact: Hedonic adaptation diminishes impact Myth: Circumstances don’t matter
  19. 19. Facts & myths Fact: Money ≠ happiness Myth: It’s irrelevant
  20. 20. Facts & myths Myth: Intentional activities = 40% of happiness Fact: They can have a significant impact Why does this matter?
  21. 21. Change Large goals  Small components Celebrate small victories Experiment Agency
  22. 22. Happiness Photo by Marina del Castell [link] strategies
  23. 23. Happiness strategies Sonja Lyubomirsky, UC Riverside What activities have a demonstrable impact?
  24. 24. Happiness strategies Gratitude Savoring Optimism Commitment Overthinking Coping Kindness Forgiveness Relationships Spirituality Engagement (Flow) Your Body
  25. 25. Happiness strategies Gratitude Savoring Optimism Commitment Overthinking Coping Kindness Forgiveness Relationships Spirituality Engagement (Flow) Your Body
  26. 26. Flow Mihaly Csikszentmihalyi, Claremont (Cheek-sent-me-high)
  27. 27. Skill BOREDOM ANXIETY Challenge
  28. 28. Happiness strategies Gratitude Savoring Optimism Commitment Overthinking Coping Kindness Forgiveness Relationships Spirituality Engagement (Flow) Your Body
  29. 29. Taking care Meditation Exercise & rest Smiling & laughing Grouped for convenience? Treat them as distinct strategies? of your body
  30. 30. Happiness strategies Gratitude Savoring Optimism Commitment Overthinking Coping Kindness Forgiveness Relationships Spirituality Engagement (Flow) Your Body
  31. 31. Happiness No optimal mix Highly personalized strategies
  32. 32. Happiness Contingent on… Naturalness Enjoyment Values Absence of guilt or pressure strategies
  33. 33. Character Photo by Jamie Jamieson [link] strengths
  34. 34. Character Martin Seligman, Christopher Peterson, et al How do we achieve eudaimonia? How do we live the good life? strengths
  35. 35. Character Values in Action (VIA) Institute A DSM for positive psychology “Manual of the Sanities” strengths
  36. 36. Character Studied cultural, philosophical, religious traditions Classification scheme of universal* values Valid, reliable instrument (VIA Survey) strengths
  37. 37. VIA scheme Virtues (Abstract, universal) Strengths Situational themes (Specific, contextual)
  38. 38. VIA scheme Virtues 6 universally* valued Too abstract to test Wisdom Courage Humanity Justice Temperance Transcendence
  39. 39. VIA scheme Virtues Strengths Distinct paths to the virtues 24 items in your VIA report
  40. 40. VIA scheme Virtues Strengths Situational themes Habits that give rise to strengths Highly variable across settings & cultures
  41. 41. VIA scheme Virtues Strengths (Best for testing) Situational themes
  42. 42. Character What are they? Processes that define the virtues Routes through which a virtue is enacted strengths
  43. 43. Character What are my VIA results? NOT aptitude or proficiency Ownership, celebration & frequency of use strengths
  44. 44. Remember… Photo by Sue Clark [link]
  45. 45. Remember… “A map is not the territory it represents.” ~Alford Korzybski
  46. 46. 6 virtues Wisdom Courage Humanity Justice Temperance Transcendence (& 24 strengths)
  47. 47. Wisdom Photo by Eric Mueller [link] Cognitive Acquisition & use of knowledge
  48. 48. Wisdom Photo by Eric Mueller [link] Creativity Curiosity Judgment Love of learning Perspective
  49. 49. Courage Photo by Andrew Magill [link] Emotional Accomplish goals in the face of resistance
  50. 50. Courage Photo by Andrew Magill [link] Bravery Honesty Persistence Zest
  51. 51. Humanity Photo by Joe Shlabotnik [link] Interpersonal Tending & befriending others
  52. 52. Humanity Photo by Joe Shlabotnik [link] Kindness Love Social intelligence
  53. 53. Justice Photo by Jack [link] Civic Healthy community life
  54. 54. Justice Photo by Jack [link] Fairness Leadership Teamwork
  55. 55. Temperance Photo courtesy of Willpowered [link] Intra-personal Auspicious self-restraint
  56. 56. Temperance Photo courtesy of Willpowered [link] Forgiveness Humility Prudence Self-regulation
  57. 57. Transcendence Photo by Moyan Brenn [link] Connection to something beyond ourselves
  58. 58. Transcendence Photo by Moyan Brenn [link] Appreciation of beauty & excellence Gratitude Hope Humor Spirituality
  59. 59. Signature strengths
  60. 60. Signature Characterized by… Sense of ownership & authenticity Feeling of excitement Continuous learning Desire to use it Invigoration strengths
  61. 61. Signature Martin Seligman The good life is “Using your signature strengths every day in the main realms of your life to bring abundant gratification and authentic happiness.” strengths
  62. 62. To sum up Photo by Pranav Yaddanapudi [link] Happiness (eudaimonia) matters Intentional activities do, too Intrinsic motivation is key Signature strengths point the way
  63. 63. For next time… Photo by russellstreet [link]
  64. 64. Resilience Photo by russellstreet [link]
  65. 65. Photo by dotmatchbox [link] Two exercises
  66. 66. Photo by dotmatchbox [link] Resilience Quotient
  67. 67. Photo by dotmatchbox [link] Resilience 56 questions Same as in Reivich & Shatté (easier to score) Go with your gut; don’t deliberate Quotient
  68. 68. Photo by dotmatchbox [link] Resilience Complete it (10 mins) Then score it (10 mins) Then do the Class 5 readings Then prepare a story… Quotient
  69. 69. Photo by Alexander Lyubavin [link] A story…
  70. 70. A story… After doing the reading, complete the worksheet An experience when you were resilient Be prepared to explain your resilience (Use your RQ Assessment) You’ll have 4 minutes

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