A condensed set of slides from Class 4 on Happiness in my course on The Art of Self-Coaching, Spring 2015 at the Stanford Graduate School of Business.

1. The art of
Photo by Seth Anderson [link]
self-coaching
Ed Batista
Class 4: April 24, 2015

2. Class 4
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3. Happiness
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4. Photo by Alex Eflon [link]
Where are we
Self-intervention
Happiness myths & facts
Happiness strategies
Values & strengths
going?

5. Photo by Chloe Fan [link]
How will we
Start in small groups
One coaching conversation
get there?

6. Photo by Theresa Thompson [link]
Concepts 1 20 mins
Small group discussion 25 mins
Concepts 2 20 mins
A coaching conversation 25 mins
For next time… 5 mins
Agenda

7. Self-intervention
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8. Positive
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psychology

9. Positive
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psychology
Eudaimonia
The highest human aim
Flourishing or fulfillment
Distinct from mere pleasure

10. Positive
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psychology
Eudaimonia
“Happiness does not lie in amusement…
…but in virtuous activities.”
~Nicomachean Ethics, Book X Ch 6

11. Happiness
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12. Happiness
It matters
(Although more isn’t always better)

13. Happiness
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14. Happiness
Can it be pursued?
Or must it ensue?

15. Happiness
Viktor Frankl
“Happiness must happen.”
Martin Seligman
H = S + C + V

16. Genetic
Set Point
(50%)
Intentional
Activities
(40%)
(10%)
Life Circumstances

17. Facts & myths

18. Facts & myths
Fact: Variance among individuals in the sample
Myth: Relative sources of your happiness

19. Facts & myths
Fact: Hereditary traits influence happiness
Myth: Genetics = 50% of your happiness

20. Facts & myths
Fact: Our genes are pre-determined
Myth: Our “happiness setpoint” is fixed

21. Facts & myths
Fact: Circumstances matter less than we think
Myth: Circumstances = 10% of your happiness

22. Facts & myths
Fact: Hedonic adaptation diminishes impact
Myth: Circumstances don’t matter

23. Facts & myths
Fact: Money ≠ happiness
Myth: It’s irrelevant

24. Facts & myths
Myth: Intentional activities = 40% of happiness
Fact: They can have a significant impact
Why does this matter?

25. Change
Large goals  Small components
Celebrate small victories
Experiment
Agency

26. Happiness
Photo by Marina del Castell [link]
strategies

27. Happiness
strategies
Sonja Lyubomirsky, UC
What activities have a demonstrable impact?

28. Happiness
strategies
Gratitude
Optimism
Overthinking
Kindness
Relationships
Engagement (Flow)*

29. Flow
Mihaly Csikszentmihalyi, Claremont
(Cheek-sent-me-high)

30. Skill
BOREDOM
ANXIETY
Challenge

31. Happiness
strategies
Gratitude
Optimism
Overthinking
Kindness
Relationships
Engagement (Flow)
Savoring
Commitment
Coping
Forgiveness
Spirituality
Your Body*

32. Taking care
Meditation
Physical activity & rest
“Acting like a happy person”
Why group all these together?
of your body

33. Happiness
strategies
Gratitude
Optimism
Overthinking
Kindness
Relationships
Engagement (Flow)
Savoring
Commitment
Coping
Forgiveness
Spirituality
Your Body

34. Happiness
No optimal mix
Highly personalized
strategies

35. Happiness
Contingent on…
Naturalness
Enjoyment
Values
Absence of guilt or pressure
strategies

36. Values
Photo by Dean Hochman [link]

37. Values
Martin Seligman, Christopher Peterson, et al
How do we achieve eudaimonia?
How do we live the good life?

38. Values
Values in Action (VIA) Institute
A DSM for positive psychology
“Manual of the Sanities”

39. Values
Intensive, methodical study
Cultural, philosophical & religious traditions

40. Values
Classification scheme
Associated instrument (VIA Survey)

41. Values
Virtues (Abstract, universal)
Strengths
Situational themes (Specific, contextual)

42. Values
Virtues
6 universally valued (with some caveats)
Too abstract to test

43. Values
Virtues
Strengths
Distinct paths to the virtues
24 items in your VIA report

44. Values
Virtues
Strengths
Situational themes
Habits that give rise to strengths
Highly variable across settings & cultures

45. 6 virtues
Wisdom
Courage
Humanity
Justice
Temperance
Transcendence
(& 24 strengths)

46. Wisdom
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Cognitive
Acquisition & use of knowledge

47. Wisdom
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Creativity
Curiosity
Judgment
Love of learning
Perspective

48. Courage
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Emotional
Accomplish goals in the face of resistance

49. Courage
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Bravery
Honesty
Persistence
Zest

50. Humanity
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Interpersonal
Tending & befriending others

51. Humanity
Photo by Joe Shlabotnik [link]
Kindness
Love
Social intelligence

52. Justice
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Civic
Healthy community life

53. Justice
Photo by Jack [link]
Fairness
Leadership
Teamwork

54. Temperance
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Intra-personal
Auspicious self-restraint

55. Temperance
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Forgiveness
Humility
Prudence
Self-regulation

56. Transcendence
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Connection to something higher

57. Transcendence
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Appreciation of beauty & excellence
Gratitude
Hope
Humor
Spirituality

58. 24 strengths
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59. Criteria
Distinct
Paragons
Prodigies*
Selective absence
Institutions & rituals
Fulfillment
Morally valued
Diminish others
Felicitous opposite
Traitlike

60. Criteria
24 strengths
11 meet all 10 criteria
11 more meet 9 criteria
2 meet 8 criteria

61. Signature
strengths
Image public domain [link]

62. Signature
strengths
Characterized by…
Sense of ownership & authenticity
Feeling of excitement
Continuous learning
Desire to use it
Invigoration

63. Signature
strengths
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.”

64. To sum up
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Happiness (eudaimonia) matters
Intentional activities do, too
Intrinsic motivation is key
Signature strengths point the way

65. For next time…
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66. Resilience
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67. Photo by dotmatchbox [link]
Resilience
Quotient

68. Photo by dotmatchbox [link]
Resilience
56 questions
Same as in Reivich & Shatté (easier to score)
Go with your gut; don’t deliberate
Quotient

69. Photo by dotmatchbox [link]
Resilience
Before next week’s class…
Complete it (10 mins)
Then score it (10 mins)
Then read Reivich & Shatté
Then prepare a story…
Quotient

70. Photo by Alexander Lyubavin [link]
A story…

71. A story…
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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72. Questions?
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