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The art of
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self-coachingEd BatistaCLASS 4: HAPPINESS
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Happiness 15 minsStrategize 35 minsCharacter strengths 20 minsA conversation 25 minsFor next time… 5 mins
Agenda
Positive
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psychology
Positive
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psychologyEudaimoniaThe highest human aimFlourishing or fulfillmentDistinct from mere pleasure
Positive
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psychologyEudaimonia“Happiness does not lie in amusement…
…but in virtuous activities.”~Nicomachean Ethics, Book X
Ch 6
Happiness
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HappinessIt matters(Although more isn’t always better)
HappinessCan it be pursued?Or must it ensue?
HappinessViktor Frankl
Happiness must happen.Martin Seligman
H = S + C + V
GeneticSet Point(50%)
Intentional
Activities(40%)
(10%)
Life Circumstances
Facts & myths
Facts & mythsFact: Variance among individuals in the sampleMyth: Sources of each individual’s happiness
Facts & mythsFact: Hereditary traits influence happinessMyth: Genetics = 50% of your happiness
Facts & mythsFact: Circumstances matter less than we thinkMyth: Circumstances = 10% of your happiness
Facts & mythsFact: Hedonic adaptation diminishes impactMyth: Circumstances don’t matter
Facts & mythsFact: Money ≠ happinessMyth: It’s irrelevant
Facts & mythsMyth: Intentional activities = 40% of happinessFact: They can have a significant impactWhy does this matter?
ChangeLarge goals Small componentsCelebrate small victoriesExperimentAgency
Happiness
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strategies
HappinessstrategiesSonja Lyubomirsky, UC RiversideWhat activities have a demonstrable impact?
HappinessstrategiesGratitude SavoringOptimism CommitmentOverthinking CopingKindness ForgivenessRelationships SpiritualityEngagement (Flow) Your Body
HappinessstrategiesGratitude SavoringOptimism CommitmentOverthinking CopingKindness ForgivenessRelationships SpiritualityEngagement (Flow) Your Body
FlowMihaly Csikszentmihalyi, Claremont(Cheek-sent-me-high)
Skill
BOREDOM
ANXIETY
FLOWChallenge
HappinessstrategiesGratitude SavoringOptimism CommitmentOverthinking CopingKindness ForgivenessRelationships SpiritualityEngagement (Flow) Your Body
Taking careMeditationExercise & restSmiling & laughingGrouped for convenience?Treat them as distinct strategies?
of your body
HappinessstrategiesGratitude SavoringOptimism CommitmentOverthinking CopingKindness ForgivenessRelationships SpiritualityEngagement (Flow) Your Body
HappinessNo optimal mixHighly personalized
strategies
HappinessContingent on…NaturalnessEnjoymentValuesAbsence of guilt or pressure
strategies
Character
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strengths
CharacterMartin Seligman, Christopher Peterson, et al How do we achieve eudaimonia?How do we live the good life?
strengths
CharacterValues in Action (VIA) InstituteA DSM for positive psychology“Manual of the Sanities”
strengths
CharacterStudied cultural, philosophical, religious traditionsClassification scheme of universal* values Valid, reliable instrument (VIA Survey)
strengths
VIA schemeVirtues (Abstract, universal)StrengthsSituational themes (Specific, contextual)
VIA schemeVirtues6 universally* valuedToo abstract to test
WisdomCourage
HumanityJustice
TemperanceTranscendenc
e
VIA schemeVirtuesStrengthsDistinct paths to the virtues24 items in your VIA report
VIA schemeVirtuesStrengthsSituational themesHabits that give rise to strengthsHighly variable across settings & cultures
VIA schemeVirtuesStrengths (Best for testing) Situational themes
CharacterWhat are they?Processes that define the virtuesRoutes through which a virtue is enacted
strengths
CharacterWhat are my VIA results?NOT aptitude or proficiencyOwnership, celebration & frequency of use
strengths
Remember…“A map is not the territory it represents.”
~Alford Korzybski
6 virtuesWisdomCourageHumanityJusticeTemperanceTranscendence
(& 24 strengths)
Wisdom
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CognitiveAcquisition & use of knowledge
Wisdom
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CreativityCuriosityJudgmentLove of learningPerspective
Courage
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EmotionalAccomplish goals in the face of resistance
Courage
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BraveryHonestyPersistenceZest
Humanity
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InterpersonalTending & befriending others
Humanity
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KindnessLoveSocial intelligence
Justice
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CivicHealthy community life
Justice
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FairnessLeadership Teamwork
Temperance
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Intra-personalAuspicious self-restraint
Temperance
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ForgivenessHumilityPrudenceSelf-regulation
Transcendence
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Connection to something beyond ourselves
Transcendence
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Appreciation of beauty & excellenceGratitudeHopeHumorSpirituality
Signaturestrengths
SignatureCharacterized by…Sense of ownership & authenticityFeeling of excitementContinuous learningDesire to use itInvigoration
strengths
SignatureMartin SeligmanThe good life is “Using your signature strengths
every day in the main realms of your life
to bring abundant gratification andauthentic happiness.”
strengths
To sum up
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Happiness (eudaimonia) mattersIntentional activities do, tooIntrinsic motivation is keySignature strengths point the way
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Resilience56 questionsSame as in Reivich & Shatté (easier to score)Go with your gut; don’t deliberate
Quotient
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ResilienceComplete it (10 mins)Then score it (10 mins)Then do the Class 5 readingsThen prepare a story…
Quotient
A story…After doing the reading, complete the worksheetAn experience when you were resilientBe prepared to explain your resilience(Use your RQ Assessment)You’ll have 4 minutes
