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C H E T T A R A N O W S K I P H . D . C E A P .
FLOURISHING:A BRIEF UPDATE
ON THE SCIENCE OF HAPPINESS
NIEAPA February, 2015
Chet Taranowski Ph.D.
Chet Taranowski Ph.D.
WHO AM I?
• Former EAP Manager at Aon Corporation• Virtual Instructor/Field Work Liaison at the University
of Southern California• Social Work in Business Concentration
• Ph.D. University of Illinois at Chicago• Presenter on topics related to:
• Engagement at work• Well-being• Positive Leadership
• Certification Commission for Employee AssistanceProfessionals
Chet Taranowski Ph.D.
http://sowkweb.usc.edu/master-social-work/msw-degree/concentrations/social-work-and-business-in-a-global-society
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TOPICS FOR TODAY
• What does it take to be happy?• At home• In your work
• How do you increase your flourishing?• Positive Emotions• Engagement• Relationships• Meaning• Accomplishments
• Where can I learn more?
Chet Taranowski Ph.D.
WHAT DOES THIS MEAN TO ME?
AM I FLOURISH ING?
Chet Taranowski Ph.D.
AFFECTIVE PREDICTION
• The things that we believe will have anextreme emotional consequence almostnever do.• Good things aren’t as good.• Bad things aren’t as bad
Timothy Wilson and Daniel Gilbert.
Chet Taranowski Ph.D.
HOW HAPPY ARE YOU TODAY?
PLEASURE AND PURPOSE
Chet Taranowski Ph.D.
WHO ARE THE EXPERTS?
SUBJECT IVE WELL BE ING
Chet Taranowski Ph.D.
THE FATHERS OF POSITIVE PSYCH.
Martin Seligman Edward Diener Mihaly Csikszentmihalyi
Chet Taranowski Ph.D.
SUPERSTARS
BarbaraFredrickson
RobertBiswas-Diener
SonjaLyubomirsky
MichaelFrisch
Chet Taranowski Ph.D.
M O R E A N D M O R E
IS THERE CONTROVERSY IN THIS FIELD?
Chet Taranowski Ph.D.
MEASUREMENTMETR ICS OF WELL -BE ING
Chet Taranowski Ph.D.
Chet Taranowski Ph.D.
10. Extremely happy (feeling ecstatic, joyous, fantastic)9. Very happy (feeling really good, elated)8. Pretty happy (spirits high, feeling good)7. Mildly happy (feeling fairly good and somewhat cheerful)6. Slightly happy (just a bit above normal)5. Neutral (not particularly happy or unhappy)4. Slightly unhappy (just a bit below neutral)3. Mildly unhappy (just a bit low)2. Pretty unhappy (somewhat blue, spirits down)1. Very unhappy (depressed, spirits very low)0. Extremely unhappy (utterly depressed, completely down)
• The percent of time I feel happy _____• The percent of time I feel unhappy _____• The percent of time I feel neutral _____
CHECK ONE STATEMENT BELOW THAT BESTDESCRIBES YOUR AVERAGE HAPPINESS
http://internal.psychology.illinois.edu/~ediener/Documents/FS.pdf
Chet Taranowski Ph.D.
Diener, E., Wirtz, D., Tov, W., Kim-Prieto, C., Choi, DW., Oishi, S., & Biswas-Diener, R. (2010). New well-being measures: Short scales to assess flourishing and positive and negativefeelings. Social Indicator Research, 97, 143-156.
FlourishingScale
Chet Taranowski Ph.D.
Chet Taranowski Ph.D.
SOCIOLOGICALTHE MACRO LEVEL
Chet Taranowski Ph.D.
The highestChet Taranowski Ph.D.
The lowest scores
Chet Taranowski Ph.D.
Gallup Healthwayshttp://info.healthways.com/wellbeingindex
Chet Taranowski Ph.D.
OTHER DEMOGRAPHICSMICRO INFLUENCES
Chet Taranowski Ph.D.
WHO ARE THESE HAPPY PEOPLE?
• Wealthier• Are younger or older• Are healthier• Have lots of social contact• Are married or cohabiting• Are more educated (but skip the PhD)• Have a job• Commute a short distance to work• You are religious; it doesn’t matter which religion
Chet Taranowski Ph.D.
WEALTH AND HAPPINESSI T HELPS TO HAVE MONEY – BUT ONLY TO A DEGREE
Chet Taranowski Ph.D.
AGE AND HAPPINESS
U Shaped Distribution
Middle Age40 - 50
Youngadult
Lateradulthood
DolanChet Taranowski Ph.D.
BIOLOGY?GENET ICS AND HAPP INESS
Chet Taranowski Ph.D.
GENETICS
Chet Taranowski Ph.D.
WHAT DOES IT MEAN TOFLOURISH?
DEF IN I T IONS
Chet Taranowski Ph.D.
ECONOMIC PERSPECTIVE
Happiness is:Pleasure + Purpose
over timePaul Dolan
The Pleasure Purpose Principle
Chet Taranowski Ph.D.
THE PLEASURE PURPOSE PRINCIPLEDOLAN
Pleasure PurposeChet Taranowski Ph.D.
P.E.R.M.A.
• Positive emotion• Engagement• Relationships• Meaning• Achievement
Chet Taranowski Ph.D.
POSITIVE EMOTIONS
Chet Taranowski Ph.D.
BARBARA FREDRICKSON PH.D.
• University of North Carolina• Positive emotions:
“Broaden & Build”
Chet Taranowski Ph.D.
POSITIVE EMOTIONS
1. Joy2. Gratitude3. Serenity4. Interest5. Hope
6. Pride7. Amusement8. Inspiration9. Awe10. Love.
Chet Taranowski Ph.D.
BAD IS STRONGER THAN GOOD
vs
Devil Angel
Chet Taranowski Ph.D.
Chet Taranowski Ph.D.
Intentionally create opportunitiesfor positive emotions
Chet Taranowski Ph.D.
ENGAGEMENTABSORBING WORK
Chet Taranowski Ph.D.
WHAT IS ENGAGEMENT?
• A positive, fulfilling, work-related state of mindthat is characterized by:• vigor,• dedication, and• absorption.
• Engagement is about passion and commitment,the willingness to invest oneself and expenddiscretionary effort to help an employer succeed.
Chet Taranowski Ph.D.
VIGOR
• High levels of energy• Mental resilience while working,• The willingness to invest effort in one’s work• Persistence even in the face of difficulties
41Chet Taranowski Ph.D.
DEDICATION
• Experiencing a sense of significance,• Enthusiasm,• Inspiration,• Pride,• Challenge
42Chet Taranowski Ph.D.
ABSORPTION
• Have similarities to “Flow”• Engrossed in one’s work,• Whereby time passes quickly
43Chet Taranowski Ph.D.
MIHALY CSIKSZENTMIHALYI
From Transylvania.
Studied at University ofChicago and later on thefaculty.
Interested in optimalexperiences.
Also did work on creativity.
Chet Taranowski Ph.D.
FLOW1. Task is challenging & requires skill2. Concentration3. Clear goals4. Immediate feedback5. Deep effortless involvement6. Sense of control7. Sense of self vanishes8. Time stops
Chet Taranowski Ph.D.
OBSTACLES TO FLOW
• Our culture endorses pleasure overenjoyment.
• We make a mistake in believing thateffort is too hard and thus inferior tohedonistic pleasure.
• Error of our civilization is pursuit ofmaterialism,• VS quest for happiness or flow.
Chet Taranowski Ph.D.
GALLUP: EMPLOYEE ENGAGEMENT
1. I am doing something I am good at2. I have all the things I need to do my job3. I know what I should be doing4. Every week someone says something good about my work5. People care about me at work7. I have a mentor8. People listen to my opinions9. I understand how my job is related to company goals10. The people around me want to do a good job too.11. I have a good friend at work12. I get respectful feedback at work13. There are opportunities to further my career.
47Chet Taranowski Ph.D.
PSYCHOLOGICAL CAPITAL
Fred Luthans Ph.D.
University ofNebraska-Lincoln
48Chet Taranowski Ph.D.
STRENGTHS IN THEWORKPLACE
•Self Efficacy•Optimism•Hope•Resiliency
Luthans, Youssef, Avolio. Psychological Capital. Oxford. (2003)
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RELATIONSHIPS
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SOCIAL SUPPORT
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MEANINGUS ING STRENGTHS
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VIA - 6 CORE VALUES1. Wisdom and knowledge2. Courage3. Love and humanity4. Justice5. Temperance6. Spirituality and
transcendence
Chet Taranowski Ph.D.
VALUES IN ACTION
Wisdom• Creativity• Curiosity• Open-mindedness• Love of learning• Perspective• Spirituality
Courage• Bravery• Persistence• Integrity• Vitality
Love/Humanity• Love• Kindness• Social Intelligence
Justice• Citizenship• Fairness• Leadership
Temperance• Forgiveness• Humility• Prudence• Self regulation
Transcendence• Appreciation of beauty• Gratitude• Hope• Humor• Spirituality
Chet Taranowski Ph.D.
http://www.authentichappiness.org
Chet Taranowski Ph.D.
EXAMPLE: TOP 5 VIA RESULTS
Chet Taranowski Ph.D.
VIA STRENGTHS
• Frequent• Kindness,• Fairness,• Honesty,• Gratitude• Open mindedness.
Less Frequent• Prudence,• Modesty• Self regulation
Strengths and Character at Work (2010)C Peterson J.P. Stephens N. Park F. lee & M .Seligman
Chet Taranowski Ph.D.
VIA, STRENGTHS OF LEADERS
• Professional & managerial• Wisdom and knowledge• Perseverance,• Hope• Zest
Chet Taranowski Ph.D.
VIA & JOB SATISFACTION
• Curiosity,• Zest,• Hope,• Gratitude,• Spirituality
Chet Taranowski Ph.D.
WWW.STRENGTHSFINDER.COM
Chet Taranowski Ph.D.
CLIFTON & BUCKINGHAM:THEMES OF STRENGTH
1. Relationship Building2. Influencing3. Executing4. Strategic Thinking
Chet Taranowski Ph.D.
THEMES OF STRENGTH & TALENT
• Relationship Building• Adaptability• Developer• Empathy• Harmony• Includer• Individuation• Positivity• Relator• Connectedness
• Strategic Thinking• Analytical• Context• Futuristic• Ideation• Input• Intellection• Learner• Strategic
Chet Taranowski Ph.D.
THEMES OF STRENGTH & TALENT
• Executing• Achiever• Arranger• Belief• Consistency• Deliberative• Discipline• Focus• Responsibility• Restorative
• Influencing• Activator• Command• Communication• Competition• Maximizer• Self Assurance• Significance• Woo
Chet Taranowski Ph.D.
YOU ARE NOT GOING TO BEGOOD AT
EVERYTHINGU S E W H A T Y O U H A V E
Chet Taranowski Ph.D.
ACHIEVEMENTSSelf Efficacy
Chet Taranowski Ph.D.
MOST NOTABLE RESEARCHER
• Albert Bandura Ph.D.• Social psychologist• Stanford University
• Social CognitiveTheory• Thinking is important
Chet Taranowski Ph.D.
HOW DOES SELF EFFICACY GROW?
1. Mastery Experiences2. Modeling of others3. Social Persuasion4. Physiological factors
BanduraChet Taranowski Ph.D.
1. MASTERY & ACHIEVEMENT
• For every human,success requires:
• Effort.• A personal
interpretation ofsuccess
Chet Taranowski Ph.D.
MASTERY & ACHIEVEMENT
Learning new skills Thinking differently
Self Efficacy & Confidence
Chet Taranowski Ph.D.
EXAMPLES OF IRRATIONAL THINKING
• I shouldn’t try new things because I just mightfail
• If I try hard and fail, that just proves I am a loser,• I better not try
• Life should be easy,• I shouldn’t have to work at this
• Things should come my way without effort,• Because I am so weak, sensitive and
inadequate
Chet Taranowski Ph.D.
MORE RATIONAL PERSPECTIVES
• Good things come from effort.• Not many people succeed without trying• If I don’t know how to do it now,
• I can learn• I may not be good at all things
• but I am going to keep trying till I find mystrength
Chet Taranowski Ph.D.
2. MODELING - "VICARIOUS EXPERIENCE"
• We judge our skill in comparison to others• We can benefit from seeing others succeed
• Finding a mentor• Mentors should think aloud
• No mentors available?• Imagining yourself in these situations
Chet Taranowski Ph.D.
3. SOCIAL PERSUASION
• Direct encouragementfrom another person.
Chet Taranowski Ph.D.
4. PHYSIOLOGICAL FACTORS
• How you interpretyour body’s signs ofstress & anxiety can
form a feedbackloop.
More Anxiety
Oh no -I must not be
good atpublic
speaking
ButterfliesIn stomach
Public speaking
Chet Taranowski Ph.D.
SAME EXPERIENCE/DIFFERENTINTERPRETATION
• Those with high efficacy are likely to view stress asenergizing
“ I am pumped”
• The others will be beset by self doubts and see thestress as a debilitating
“This must mean I can’t do it”
Physiological reactions and self talk
Chet Taranowski Ph.D.
COUNTER THE PHYSICAL RESPONSE
• Learn relaxation techniques• Yoga• Mindfulness• Meditation
• Use exercise to cope with stress
Chet Taranowski Ph.D.
WHY AREN’T WE HAPPIER?I F I T I S SO GOOD FOR YOU WHY I S I T SO RARE?
Chet Taranowski Ph.D.
MISTAKES IN…
•Desires – what do I want?•Projections – what is in thefuture?
•Beliefs – what do I thinkleads to happiness?
Chet Taranowski Ph.D.
SHOULD I BE HAPPYALL THE TIME?
I S TH I S REAL I ST IC OR DES IRABLE?
Chet Taranowski Ph.D.
FINAL THOUGHTS ON BEING HAPPIER
• Focus on what does make you happy rather thanwhat should make you happy
• Pay more attention to the things that make youhappy
• Try to reduce uncertainty• Pay attention to feedback about happiness• Notice what makes people –who are like you-
happy• Spend time with people who make you happy• Don’t become obsessed
Chet Taranowski Ph.D.
Decide, Design, Do
Chet Taranowski Ph.D.
Paul Dolan
Chet Taranowski Ph.D.
Chet Taranowski Ph.D.
Chet Taranowski Ph.D.
FOR FURTHER READING
BanduraCsikszentmihalyi Buckinghamand Campbell Seligman
MORE HAPPY READING
Chet Taranowski Ph.D.
MORE READING
Chet Taranowski Ph.D.
www.DrTaranowski.ComChet Taranowski Ph.D.